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let's begin
find a comfortable position close your
eyes
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as you continue to practice you will
find yourself being able to relax
easier and faster each time
take a deep breath in
as you exhale draw your attention to the
top of your skull
feel your scalp relax
feel this feeling of relaxation flow
gently downward
to your cheeks
your face
your neck
your shoulders
your upper arms
your lower arms
your fingers
now feel this feeling flow gently
downward across your chest
your abdomen
your thighs
your knees
your cows
your feet
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draw your attention to your eyelids
feel how relaxed they are
allow this feeling of relaxation to flow
gently downward all the way down
to your toes
you're now in a deep relaxed state of
mind
we will start
with phase one compassion
take a deep breath
and feel a light
of love and compassion radiating down on
your scalp
flowing all the way down
throughout your body
all the way down to your toes
feel the slight envelope your body in a
white bubble of compassion
take a deep breath
and as you exhale feel this light
radiate outwards and envelope the entire
room
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feel yourself
passing compassion
to any living creature
in this room
take another deep breath
and as you exhale feel that light
radiate outwards and envelope your
building or home
enveloping in a light of love and
compassion
take another deep breath
and as you exhale feel this light of
compassion enveloping your neighborhood
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take another deep breath
and as you exhale see this light fill
your city
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take another deep breath
as you exhale see this light fill
your country with love and compassion
take another deep breath
and as you exhale see this light fill
the entire planet earth
see the earth in front of you
glowing
and covered in a beautiful light of love
and compassion
a light that's connected to you
feel yourself radiating compassion to
all living creatures on earth
we now move on to phase two
gratitude
i want you to think from back to mind
three to five moments
that you're grateful for
in your personal life
be sure
to bring back all happy memories
feelings
sensations
associated with these moments
i will give you a few seconds
to reflect on this
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now think about three to five
moments
in your work life
that you are grateful for
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bring back to memory
positive feelings associated with these
moments when they occurred
emotions help make the entire experience
richer
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compassion
and appreciation
for who you are
i will give you a few moments to reflect
on this
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and we now move
to phase three
forgiveness
bring to mind someone
whom you feel you need to forgive
see that person in front of you
it can be a person
or a situation
as you see
then
in front of you
i want you to repeat
the following line
i forgive you
and i ask that you
forgive me
take a deep breath
and as you exhale
feel whatever
rage
regret
or resentment that you had
in any situation involving this person
release from your body
now see that same individual
and mentally hear them tell you
i forgive you
and i ask that you
forgive me
take a deep breath
and as you exhale
release
whatever negative charges you have
against that person
we now come to phase four your vision
for your future
think about
any area in your life
that you have
an incredible vision for
three years down the road
you could pick one or two or three areas
i will give you 90 seconds
to daydream
and imagine and visualize
yourself in this area
three years from now
you may begin
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be sure to stretch yourself
dream big
feel the excitement you would feel
when this vision
comes true
bring in
emotions
feel the feelings of joy
happiness
accomplishment
success
feel the feelings you would feel
as you see this vision
happening
and coming true for you
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be sure to bring in all your five senses
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think of the sounds you'd hear
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the smells
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the colors
the touch
as you wrap up
feel the excitement of this vision being
true for you
and know that this vision
is on its way
we now come to phase five
the perfect day
think about the upcoming day
from waking up perhaps morning exercise
breakfast
commute
work
lunch
the various segments of your work
coming back home again in the various
activities you do at home more than
friends
divide your day into segments that are
meaningful to you
for each segment
spend a few seconds
visualizing it unfolding in pure
perfection
and make a statement
of how you want that segment to unfold
i will give you a few moments to
complete this
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be sure
to feel
the positive emotions associated with
each segment
as it unfolds perfectly
bring in all five senses
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continue your segment beyond your work
day
into your time spent after work
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see your evening unfolding perfectly
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now nighttime
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now end
with yourself going to bed
and declaring that you're going to have
amazingly
healthy
relaxing deep
sleep
we now come to phase six the blessing
you've now visualized your ideal life
three years ahead
and you've now declared how you'd like
your perfect day to unfold
now call upon
a higher power to deliver you a blessing
to fill you with support and power
so that you can go forth and have an
amazing day
picture a golden light
shining down upon your head
feel this light flow gently downwards
across your face
now your neck
your shoulders
your arms all the way down to your
fingers
feel the slight fill with support
power
hope
energy
and all the qualities you need
to be infused with
so that you can go forth and have an
amazing day
imagine a light flowing down gently now
across your chest
to your abdomen
your hips
your
thighs your knees
your calms
your feet
imagine this energy
swirling within you
energizing you
filling you
with the necessary qualities
abilities
and power
to have an amazing day
take a deep breath
and as you exhale
lock in this feeling of power
know that the universe has your back
and that you
are in control of your life
your days
in your legacy
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we have now completed the six phase
meditation
you may choose to remain at this day and
enjoy the beneficial effects of
meditation
or
you can choose to awaken
with the sound of my voice
counting from one to five
i will now count from one to five with
the count of five you'll be wide awake
feeling wonderful in perfect health
feeling better than before
one
two
three
at the count of five you will open your
eyes feeling wonderful with perfect help
feeling better than before
four
five
eyes open
feeling wonderful
in perfect health
feeling better than before
you have now completed the six-phase
meditation
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you