The following is a script for a visualization meditation for releasing resentment and guilt. Read through it several times until you get the basic idea. You can adjust the mediation to address your specific needs but begin here. Creative Intelligence will continue to guide you, and you may end up adjusting this for your specific needs.
Relaxation
- Begin by getting into a comfortable and relaxed position. It's not necessary to sit in any particular position, just as long as you feel comfortable. Lying down is fine, however you may tend to fall asleep and it's important that you remain awake for the meditation to be of full benefit.
- Begin to allow your body to relax.
- Take a couple of deep breathes. As you breathe in allow your abdominal area to expand. As you breathe out, imagine that you are releasing tension from your body. You may be surprised even at this point to recognize how much tension is in your body.
- The following is what is calledfractional relaxation:
- Begin to focus your attention at the crown of your head. You may like to imagine that a light, liquid in form, is beginning to spread out from the crown of your head. The light is about the consistency of honey, and as it spreads across the top of your head you feel it relaxing any tension there may be in this area. You may feel a tingling sensation. It could begin to feel warm or cool, depending upon your needs for the moment. This is your meditation and whatever is needed is being provided.
- Move down to your forehead. As you do so, you know that the top of your head has been placed in a state in relaxation.
- Continue to feel this sensation as it slowly spreads across your forehead and down the back of your head. You could have this happen simultaneously or first across the forehead and then down the back of the head. Whatever feels most comfortable for you. Just focus and relax that portion of your body.
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- As you continue to move through each portion of your body, know that the act of concentrating and focusing has placed each previous area into a state of relaxation.
- Relax your eyes. Relax your eyelids. Relax your cheeks. Imagine a feeling of flowing or melting as the light travels through your body. You feel a slight smile, which tends to relax the face. It feels so good to be taking the time to do this.
- Continue to breathe and with each breathe you feel yourself becoming more and more relaxed. Repeat the word "relax" slowly each time you exhale.
- Relax each portion of your body this way. Take your time. Concentrate on that portion of your body and repeat the wordrelaxas you exhale.
- Relax your shoulders. Imagine the liquid or light slowly moving across your shoulders, down your arms and with it cleansing and removing negative energy and tension.
- Continue with your chest area and your abdomen. Relax your back, first the upper back then the lower back. Go to the pelvis area, the thighs, the calves and the feet. With each breathe you become more and more relaxed.
- Your entire body is now relaxed and calm. It feels so good to be this relaxed. Now simply relax, calmly, enjoying this feeling. Thank your body for relaxing. Thank your Higher Power for the ability to enter this state.
Visualization
Now imagine that you find yourself facing the doors of an elevator. As the doors open, you step in and see that elevator is glass. You then see that the elevator is the type that runs outside of a building. As you look around you see that you can look out of the glass doors.
You look out and see you a view of a valley. You can see rolling hills and mountain tops in the distance. There are clouds drifting by and birds flying in the distance. The view is breathtaking and you pause for a few moments to take it all in.
When you are ready, you feel the elevator begin to slowly and smoothly descend. You are comfortable and feel completely at ease. You know you are safe and secure. As you descend you hear a gentle calming voice. The voice does not startle you but makes you feel even more relaxed and comfortable. You hear "You are now at level ten." You continue to feel yourself descending and as you look out you notice the trees and plants coming into view. You hear "You are now at level nine. ." Then "You are now at level eight.." and so on. With each level you become more and more relaxed.
When you reach level five you notice that you are descending below ground level. The surroundings have sunlight streaming through from above and you see lush greenery.
Continue down through each level. The voice now tells you, "You are at level four. You are going deeper and deeper." With each level you realize you are becoming more and more attuned with the inner subjective world; the world of the spirit. Continue until you reach level one. When you reach level one the doors open and you see you are in the middle of a beautiful green valley, lush with vegetation; flowers, plants and trees.
There is a path in front of you. As you follow the path you come across a small garden with a comfortable stool and you know you have reached your destination. As you sit you see you are next to a stream of light that descends down from the sky. This column of light is brighter than any light you have seen yet it does not hurt your eyes. Just being near the light causes you to feel joyful and free. You know this light is the Light of Forgiveness.
Your purpose here today is to let go and release any feelings of resentment or guilt that have been holding you back in life and diminishing your usefulness.
The voice you heard in the elevator gently instructs you to place your feelings of resentment and guilt into your right hand. You now find yourself stretching this hand out into the stream of light. You know you are safe and that the light will not hurt you.
As you put your hand into the light these words come to you.
I am now releasing any thoughts, feelings, attitudes and energies that are not in direct alignment with the energy of Infinite Love. I am now letting go of all resentments and guilt which stand between me and the consciousness of Divine Guidance, Wisdom and Power. I now release and let go of all results as I allow the Universe to transform these things and know they will be used for the purpose of extending love. And so it is!
(Note: It is not necessary for you to memorize these exact words. The wording does not matter as long as you express a desire to let go, express the desire with positive statements worded in the present, and let go of results. Express faith and trust at the level of your willingness for that day.)
As you hold your hand out to the light you see that the energy of what you are releasing is taken from you and transmitted up through the pillar of light. These thoughts, feelings, attitudes and energies have now been removed from you. They are no longer a part of you. They are being used for whatever purpose may be of highest good.
It feels so good to be relieved of the weight that you have been carrying around. You feel light, free, calm and relaxed. You feel so grateful to have been relieved. Stay for a moment in this feeling of release and gratitude. Imprint the memory of this feeling on your mind and body. Remember what it feels like.
You are made aware that at any time these things appear to have returned, you can simply reach out your hand to remember these good feelings. This will be your touchstone. You will then realize that your Creator has removed these things from you.
Stay here as long as you like.
When you are ready, slowly begin to feel yourself coming back into your room. Feel the furniture you are sitting on. Feel your clothing next to your body. Slowly count to five as you come out of your mediation. Open your eyes feeling relaxed, healthy and whole.
See affirmations for forgiveness here.
