The guided imagery script is presented in its entirety below.
Happiness and relaxation meditation.
Welcome. You are about to begin increasing your awareness of your ability to dwell joyfully and calmly in the present moment, free of guilt, fear, and worry. Through this process of awakening to the beauty available in every moment, you will begin to live life more richly and completely than ever before.
For most of us, life can be described as permanently transient. There are precious few moments that find us completely present, free from lingering thoughts about the past and unconcerned over unknown events that might happen in the future. Whenever we dwell in the past or the future, we rob ourselves of the gift of the present moment. This phenomenon of persistent non-presence, called psychological time, generates almost all of the tension, stress, unease, and unhappiness in our lives.
Our unhealthy focus on the past generally seeks to understand prior events, conversations, and decisions as either “good” or “bad” in an effort to compare them with our concept of our own identity. When past events appear to conflict with the identity labels we hope to hold for ourselves, anxiety or guilt develops. Most shame, defensiveness, and sorrow result from dwelling psychologically in the past.
Focusing our attention on the future likewise leads to unhappiness. All fear arises from the comparison of what might happen to what we think we wish would happen instead. This is, of course, irrational, but it is extremely common in the human condition. Hope for a brighter future is a common disguise for rejection of the present moment; that unacceptable condition which we must endure in order to find tomorrow’s reward.
When we focus our attention on either the past or the future, we invite unhappiness, anxiety, fear, guilt, and doubt into our lives. All of psychotherapy exists to help people stop focusing on their past or to stop worrying about the future. Typically, therapy methods utilize a number of logical approaches aimed at helping us give ourselves intellectual permission to stop worrying about what happened or what might happen. Unfortunately, in the process of searching for answers in the past or in the future, we are often drawn further and further away from the present moment.
But there is nothing more important than the present moment. That is because nothing exists except the present moment. Our minds may harbor memories of the past and make plans for the future, but all of life happens right now. In fact, there never has been, and there never will be, anything that happens at any time other than right now. While we may recall glimpses of past moments from our memory, and we may create anticipation of future moments in our minds, all of reality exists in this present moment alone.
And in this moment, there are no problems. Difficulties are always about past and future. On the razor’s edge of right now, there is only light and goodness. If we allow ourselves to cease ruminating on past and future problems, we discover that the present moment contains no burdens. If we allow ourselves to pay attention to what is right now, we discover that this moment is filled with beautiful sights, smells, sounds, textures, emotions, and experiences.
The present moment is the doorway to happiness, relaxation, and peace.
It has been said that there is no way to happiness; rather, happiness is the way. Likewise, there is no way to peace, but peace is the way. This meditation will help you discover the path of happiness and peace, which is the way of focused, grateful presence. The meditation will help you awaken from the mind-created slumber of past and future, and help you to fully experience the grace and happiness that is right now. The meditation will help you release yourself from the imprisoning guilt and resentment of the past, and guide you to choose peace instead the shackles of fear and anxiety for the future.
This meditation begins with a series of relaxation exercises. You should never use this meditation while driving.
Sit or lie in a comfortable, quiet place. Remove all disturbances. Adjust the volume to a comfortable level. Turn off anything that might interrupt you.
Your meditation begins now.
You are about to begin your journey to deep happiness and joyful mindfulness.
Breathe deeply. Inhale slowly.
Breathe out slowly.
As you take your next breath, breathe slowly enough to allow your heart to beat three times.
As you exhale, let the air escape your lungs for three heartbeats.
Inhale, feeling your heartbeat.
Exhale, embracing the pulse of your life.
Move your arms slowly to rest by your side.
Turn your palms skyward.
Breathe in slowly, deeply, feeling your heart expanding with the fullness of life.
Feel your lungs fill with life, joy, and relaxation.
Slowly let your breath leave your lungs.
Each time you breathe in, you become more relaxed, more peaceful.
With each exhalation, feel the tension leaving your body.
Let your mind rest.
Breathe in, and feel yourself becoming more at peace.
Breathe out, and feel more tension leaving your body.
Become aware of your palms, facing upward.
Imagine a small ray of light shining down from above you, touching each of your palms.
Breathe in deeply, feeling the pleasant warmth of this ray of light on your palms.
Exhale, and feel your body and mind relax even more completely.
Feel the warmth in your palms expanding as the thin beams of warm, peaceful light begin to expand.
Your fingers begin to tingle with pleasant warmth.
Allow your hands to enjoy this soothing, relaxing sensation.
Feel all tension leaving your fingers, your palms, and your wrists as the warm light bathes them in peaceful relaxation.
With each deep, cleansing, life-giving breath, feel this warmth and relaxation moving further up your forearms, relaxing all of your muscles and tendons.
Feel all tension slowly leaving your lower and upper arms as the warmth from your palms now spreads to your shoulders.
As the breath leaves your lungs, all of the tension leaves your shoulders.
Feel this warm relaxation moving into your neck.
Allow your shoulders and neck to feel completely at rest, fully relaxed.
Draw more relaxation and joy into your lungs, and feel the pleasant, tingling warmth move from your shoulders and neck up into your face.
Feel your face relax.
As the warm, pleasant, relaxing joy touches your eyes, feel them soften.
As you breathe in deeply, feel your eyebrows relax.
All tension leaves your forehead as your breath leaves your lungs.
The peaceful relaxation now reaches your temples, and radiates back into your jaw muscles. Feel them relax their grip as a contented smile forms softly on your face.
You are completely relaxed.
Feel the warmth flowing from the light touching your palms, up your arms and shoulders, and now down along your spine.
Feel your spine sending messages of peacefulness, contentment, and relaxation throughout your body.
Feel the warmth moving slowly down your body.
With each heartbeat, this peace reaches further and further down your body.
Feel it pass through your solar plexus, and feel the pleasant warmth release all tension, all worry, all concern.
You are becoming more and more relaxed with each passing breath.
Feel the tingling, healing warmth now flow through your body and down your legs.
Notice your leg muscles relaxing.
Breathe more peace, more comfort, and more relaxation into your upper legs.
Feel all tension leaving your knees, and notice the peaceful contentment move into your lower legs.
Allow your ankles to enjoy this relaxation, and allow your feet to rest.
Feel the warm, tingling peace filling your feet. Share in its joyful healing.
Breathe deeply, slowly, and return your attention to your legs, moving up through your body, and into your face.
Soften your eyes, allowing pure joy and peace to radiate from them.
In your mind’s eye, the roof above you dissolves away.
As you exhale slowly, become aware of the deep, expansive, gorgeous sky.
Inhale the warm, refreshing air.
Follow the light bathing your palms skyward.
Move skyward with this light.
Breathe deeply, and feel your body lighten with peace and relaxation.
Notice the earth gradually receding behind you, as you move toward the source of the warmth.
As you move closer and closer to this source of light and peace, feel yourself becoming fully relaxed, completely at peace.
As you move toward this Presence, become aware that it is true peace, pure healing, and deep love.
As you move closer still, feel the warm peace envelop your entire body.
Breathe deeply, and become aware that you are more relaxed in this moment than you have ever been.
As you continue to move toward the soft, warm light, become aware of a feeling of joyful recognition.
As the light now fills your vision, you feel that you are now one with this light.
This light now feels a part of you.
It emanates from you.
It radiates peace, joy, and happiness from deep within you.
It fills you with light.
Inhale deeply, and feel the warm light fill your lungs.
Exhale slowly, and feel love, joy, and peace flow through your palms, your solar plexus, and your eyes.
This joy radiates to all things. You become aware of the universe embracing your essence, and feel the deep gratitude and joyful acceptance of your presence.
All things give you warmth, joy, and relaxation.
And your peaceful kindness bathes all things.
As you bask in joyful presence, become aware of your past.
Allow warm, joyful acceptance to embrace all things in your memory.
Notice profound gratitude welling up within you.
Become aware that all things happened in perfect harmony.
From this vast distance, you can now see the perfect completion in the events of your life.
Breathe slowly, and notice a relaxed smile growing on your face.
Feel your eyes soften and relax even further.
You feel profound thankfulness for all things in your past.
As warm, life-giving light fills your lungs, you become aware of a deep, powerful sadness from within your memory.
You regard this former sadness with deep compassion and peaceful acceptance.
An overwhelming love swells from deep within you, and you sense its complete peace, its absolute power.
Feel this pure, powerful love growing within you.
Know that this love is the Source.
Inhale slowly, deeply, and as your chest expands, feel the pure love of the Source growing within you, enveloping you and your lingering sadness.
Inhale again, and sense this love growing larger still, now swelling outside your body in a warm sphere of tranquil light.
Feel this all-powerful tranquility surround the sadness in your memory.
With the sadness of your memory now wrapped in pure tranquility, savor the compassion, and feel the depth of love.
You feel only love.
You feel only gratitude.
You feel deeply connected to the loving perfection that surrounds you.
You feel joy and thanksgiving for the richness of this perfection.
As you regard the sadness in your memory, now wrapped in healing love, you feel overwhelming thankfulness for the richness of feeling in your life.
You feel awe and amazement at the perfection in yourself that you now behold.
As you breathe in deeply, you feel pure thankfulness fill your entire being.
With love, with joy, with gratitude, compassionately bless the sadness in your memory, now wrapped in perfect peace.
It is part of your perfection.
It is part of your wholeness.
It is part of your joy.
You feel complete joy.
You become aware that you are joy.
As the sadness in your memory finds new solace in blissful love, you become aware of an overwhelming happiness in your memory.
You watch yourself with glee in an especially delightful moment in your past.
As this happy event in your memory unfolds, you watch from above with eager, lighthearted anticipation.
Breathe in deeply, and feel gratitude again fill your entire being.
You fully experience the joy in this past happiness.
Your heart swells with the deep contentment that this past moment brought to your life, and now you feel perfect peace, perfect satisfaction, and complete richness.
The love within you now swells to wrap around the joyful memory.
You now become aware of the expanisveness of your entire memory, your entire life experience.
As you behold the memory of your life, become aware of the pure, powerful, peaceful joy growing to embody your life with its warmth and light.
You know that this life is a thing of divine perfection.
You know that the love of the Source blesses this life.
You become more and more aware of the gift of each moment.
A deep knowing grows within you.
With complete peace, pure joy, and endless thankfulness, you become aware that your past is perfectly as it should be.
With reverence, gratitude, and amazement, you release your past.
As your memories grow further away from you, you no longer see happiness and sadness, joy and pain.
With one long, deep breath out, your past fades into perfection.
As you feel the warmth and joy flowing within you, you become aware of your future.
As you turn your attention to your future, you sense that it has no detail, yet you know it completely.
It has no form, yet you understand it fully.
It is wrapped in perfection.
It is surrounded by pure, powerful love.
You know that within this perfection dwells pure richness.
As you inhale deeply, a sense of pure satisfaction moves from your lungs and spreads throughout your entire body.
Your future holds no details, yet you already know its perfect abundance.
Beneath this perfection lies rich sorrow and absolute joy, wrapped gorgeously together.
As you regard your future, you sense perfect harmony.
Gratitude fills your soul, your body, your mind.
You bask in the perfection of your future.
It leaves you in tranquility.
You know it completely, and you feel peaceful eagerness to marvel at its beauty as it unfolds, moment by moment.
You sense that experiencing the inheritance of your future is only possible by living fully in this present moment.
As you breathe out slowly, your future fades away into the distance.
As it moves away, you see only its perfection, as you embrace the beauty of the present moment.
Deep peace fills your heart.
Pure gratitude overwhelms you.
The powerful love of the Source fills you with warmth, joy, and light.
As your lungs fill with life, you become aware that all things past, and all things future, meet right now.
There is only now.
With compassion and gratitude, you joyfully release your past and your future.
All of your being becomes focused in this moment.
All of life exists only in this moment.
You become aware that you experience eternity in this moment.
Pure, soft, warm light now fills your vision.
Breathe deeply, and with each heartbeat, feel joy course through your veins.
As the light slowly recedes, your vision becomes filled with pure, blue sky.
As you inhale, life’s sweet scent fills your mind.
You feel complete tranquility as your mind’s gaze moves from the perfect blue sky downward to the earth.
The sounds and smells of life greet your senses.
The warmth and excitement of living surround you.
Your mind’s eye finds a wildflower in a vast and lush mountain meadow.
You regard it with awe and amazement.
You become aware of its curves and contours.
As it sways gently in the warm breeze, you delight in its perfect colors.
With each breath, you meet its purity more completely.
In its simplicity, in its commonness, you find perfection.
The love of the Source radiates from you.
The love of the Source bathes your wildflower.
And your wildflower returns the love of the Source to you.
In this divine moment, you become aware that you are in the presence of perfection.
In this divine moment, you know that you are made of perfection.
As your lungs drink in the sweet life-giving air, you become aware that all of life happens now.
You are completely free.
There is only joy, peace, and possibility.
There is only now.
As you breathe slowly, deeply, return your awareness to your body.
Feel the substance beneath you, supporting your body.
Become aware, once again, of your toes….
Your solar plexus….
Your chest, arms, and shoulders.
Become aware once again of your face, relaxing into one more smile.
As you open your eyes, you know in your soul that you are completely ready for this moment.
Always fell into the trap of trying to chase after happiness. This really helped me see that it's something I can choose for myself whenever I want. Great product!
The whole thing was only about 30 minutes long, which I guess is long enough, but longer would have been better. I loved the voice though, and very relaxing and uplifting! Overall very positive.