this was written on request for a client
Safe Cave Meditation for Relaxation, Renewal & Confidence – THE SCRIPT (includes some extra tips at the end)
You know there is a cave somewhere
in your imagination – that you can go to
if you want PEACE & QUIET.
I want you to take yourself there now
and just wander around checking it out
before you sit down in the best spot.
You feel SAFE in your cave, and secure.
It’s a place where you can be CALM
and RELAX, and LET GO of worries.
It’s a place where you can REST
and RE-CHARGE before carrying on.
It’s a place you can ride out ANY storm.
So settle down and make sure
you are comfortable & warm.
Now take some LONG SLOW BREATHS
and count them as you let go of worries – 1 – 2 – 3 – 4 –
As you count you RELAX more & more – 5 – 6 – 7 – 8 –
Count until you feel sleepy – 9 – 10 – 11 – 12.
RELAX & RELEASE ALL YOUR THOUGHTS –
If any thoughts do arise, just set them aside –
let them wash away in the stream
that is gurgling gently nearby.
LET ANY TENSIONS GO TOO –
wash, washing away in the stream.
Now FEEL SOFT LIGHTS in your cave –
Maybe fairy candles or glow worms – to SOOTHE you.
They have come to help you RE-CHARGE.
So now focus on RENEWING YOURSELF.
Feel their light COMFORTING you
and gently giving you NEW ENERGY.
With every BREATH, feel more LIGHT
steadily coming INTO your body.
BREATHE IT IN and feel it in your chest & abdomen –
in ALL parts of your body, your head, and your limbs.
Now feel it warming your heart
with the YELLOW LIGHT OF CONFIDENCE.
Also now you feel an ORANGE GLOW
in the lower parts of your body,
which gives you a sense of STRENGTH.
Feel that VITALITY spread –
and join with the yellow confident light
and RISE OUT TO SURROUND YOU.
You now have A BUBBLE PROTECTING YOU,
which you can take out into the world
and use anytime to BOOST yourself.
Use it for difficult situations
to keep you STEADY in yourself.
TRUST yourself to REMEMBER this.
Now just focus on your breathing
as you FEEL THAT ENERGY IN & AROUND YOU.
Give thanks for this, and everything else you have to be grateful for.
Then count again, backwards to retunr – 12 – 11 – 10 – and on
to – 9 – 8 – 7 – 6 – 5 – breathing more lightly now – 4 – 3 – 2 – 1 –
and feel yourself ready to stretch, and rise up.
Move about a bit, rub hands on thighs etc – if you need to ensure you come back fully to the present moment. If you go deep into a meditation, it can take a few moments to be properly present afterwards. Having a drink of water helps too.
After a bit of practice with your imagination, you should be able to imagine that bubble around you at any moment you might need it. After a bit more time, it can even happen automatically, so you will then never feel quite so vulnerable again.
If you want to, you could even ask the fairies or glow worms to make you wings, and feel what it is like to wear them, and imagine what you could do with them. You can then imagine you have them any time you want to rise above a situation.
You can use just the first part of this meditation to help you fall asleep if you have difficulty with this. You could use the second half to help you wake up in the morning too if you wish.
If you have difficulties with communication, or need to prepare for a public performance, you could also add in a bit where the lovely pale blue of the stream water rinses your throat, washing away fear of speaking, and letting you feel what it is like to be clear, and concise, with what you want to say, so that you can use this experience in real life too.
There is a saying in LIFE COACHING that if you ACT AS IF something is true (pretend you are, for example, cool, calm, and collected), then it is like having the real experience of being that, so it becomes easier for you to learn that skill. (This can even apply to falling asleep – if you have trouble with this, then act as if you are pretending to someone else that you are asleep, like children sometimes do with parents, then before you know it, it may actually be so.)
Another way to boost confidence is to say “I can do it, I can do it, I can do this!” to the rhythm of your steps when walking, or hand claps, like a chant or mantra. Children could have fun with that part of it too, or might like to make up their own. So might you.
firstname.lastname@example.org can help you create your own meditations, visualisations, affirmations, or other personal and spiritual development tools.
There are also a lot of tools already available via http://www.radiance-solutions.co.uk