Start by focusing on your breathing . . . Breath is life. It symbolizes the most fundamental rhythm of life, holding on and letting go. As you breathe in . . . and out . . . imagine an ocean with the waves rising (as you breathe in) cresting and spilling over (as you breathe out). Hear the power of the ocean as the waves spill over and wash onto the shore . . . (Do this for two minutes) . . . Now let your mind become full of breathing ... Be aware of your chest as you breathe in . . . and as you breathe out. . . Just be mind-full of breathing . . . (one minute) . . . Now be aware of the air as it comes in and as it goes out ... Be aware of the difference in the air as it comes in and as it goes out ... Is it cooler or warmer as it comes in?... As it goes out? . . . (one minute) . . . Now breathe into your forehead and feel any tension that may be there and breathe it out . . . Repeat. . . Now breathe in around your eyes; look for any tension and breathe it out . . . Repeat. Now breathe in around your mouth and jaws; look for any tension and breathe it out . . . Repeat. Continue this process with your neck, shoulders, arms, hands and fingers, chest, stomach, buttocks, knees, calves, feet and toes . . . Now let your whole body relax . . . Relax every muscle and every cell . . . Imagine that you are hollow on the inside, like a human bamboo stalk . . . Breathe in a warm golden sunlight through the top of your head and breathe it out down through your whole body and out through your toes . . . Repeat this several times . . . Now imagine you are standing at the base of three stairs leading to a door . . . Place all your worries in an imaginary ball of sunlight . . . Make the ball with your hands . . . Put all your wonies in the ball of sunlight and bury them . . . You can have them back later on . . . Walk up the three stairs and open the door . . . You will see three more stairs leading to a door . . . Make another ball of sunlight and place all your presuppositions and rigid beliefs in the ball and bury it . . . You may have them back when you're finished . . . Walk up the next three stairs and open the door . . . You will see three more stairs leading to a door . . . Now imagine another ball of sunlight by cupping your hands together. This time place your ego in it. Include all the Roles you play . . . Put them in the ball one by one . . . Now open the door and walk out on a porch . . . Imagine that you are looking into the abyss of outer space . . . Look straight ahead and see a stairway of light beginning to form . . . When it is completely formed, look to the top of the stairs . . . Your Magical Child will appear there . . . the child will begin walking down the stairs toward you . . . Notice everything you can about this Magical Child. What does the child have on?. . . Look at the child's face as the child comes near . . . Notice the child's eyes . . . hair. When the child steps onto the porch embrace the child . . . Feel the connection with this powerful pan of yourself. . . Talk things over . . . Imagine the two of you could review your life . . . The moment you were conceived . . . what was your mother's emotional condition? . . . What about your father?. . . See their union and your conception from God's point of view. Ask your Magical Child about your purpose . . . Why are you here? Who are you? What is your specialness and uniqueness?. . . What unique part of God do you manifest?. . . What is the difference about you that makes a difference? . . . Accept whatever your Magical Child tells you . . . The answer may come in words . . . You may receive a symbol or a collage of symbols . . . You may have a strong feeling . . . Just accept what you receive . . . even if you cannot make sense out of it. If you do get a clear answer to your sense of purpose, review your life from that perspective . . . See the significant persons who affected your life. You may see someone who seemed to be a negative influence in the past as an integral part of your plan or divine purpose. You may also see someone who seemed to be a positive influence in the past as less important for your true destiny. Go through all the events of your life step by step . . . View them all as part of a larger plan and purpose . . . See them from your Magical Child's point of view... Let the film of your life run up until the present moment . . . Reflect on what you are experiencing now. . . Feel the presence of your Inner Child . . . Get a sense of the unity and coherence of your life . . . See it all from a more expanded point of view . . . See it all . . . your whole life . . . differently than ever before . . . (one minute) . . . Embrace your Magical Child . . . Tell your child when you will meet with her again (sooner rather than later) . . . Hear your child assure you that she is there to guide you . . . Your child is your ally . . . She has been there holding on to you through all the bad times . . . Now is the time for ripening and expanding . . . See your child walk up the magic stairway of light . . . Take two minutes to reflect on what has transpired ... Let yourself dream a dream of integration ... Let all your life come together in one unified purpose . . . Feel your willingness to commit to your purpose . . . Now for just two minutes of clock time, which is all the time in the world to the unconscious . . . dream your dream . . . (allow two minutes on the recorder) . . . Now begin to feel the place where you are located in the room . . . Feel your clothes on your body . . . the air on your face . . . the sounds in the room ... Let feelings of your worth and value flow over you . . . Tell yourself that there has never been anyone like you ... (10 seconds) . . . nor will there ever be anyone like you again ... (10 seconds) . . . Make a decision to go forth and share yourself with others ... (10 seconds) ... Go back through the door and down the stairs . . . Pick up the ball of sunlight with your ego in it . . . Reintegrate your ego . . . Feel yourself coming back to your normal walking consciousness . . . Walk through the next door and down the stairs . . . Decide whether you want your old beliefs and presuppositions ... If you do, take them out of the ball of sunlight ... If not, walk through the third door, down the stairs and pause . . . Decide if you want your worries back . . . Remember that many wonies are forms of fear and have a quality of wisdom about them ... It is wise to fear certain things . . . You decide if you want some or all of your wonies . . . Take the ones you want out of the ball of sunlight . . . Leave the rest buried . . . Walk to some beautiful place you know about and gaze into the sky . . . See the white clouds form the number three . . . Feel your feet and hands; feel the life coming back into all of your body . . . Feel every cell and muscle awake . . . See the clouds blow away the number three and new clouds form the number two . . . Feel yourself returning to your normal waking consciousness . . . See the clouds blow away the number two and new clouds form the number one . . . When you see the number one, open your eyes and be fully awake . . .
Always sit for a few minutes after you've meditated. Let yourself integrate the experience. Parts of the experience may come back later in the day. Meditation is an inner exprience. It feels strange, even weird at first. The inner life has its own language. Inner experience is expressed in images, symbols and feelings.