Visualisation-Meditation Exercise

Francis Breakspear

This is a piece of practical work for you to try (or not). It’s useful to bring calm to those in distress, and to bring relaxation, and a feeling of refreshment afterwards. This is not anything prescriptive- you don’t HAVE to do this, exactly as it is written, it’s merely descriptive: this is something like how it was done a few times, with different people, and it seemed to have positive effects.

This is best performed by the subject and a helper, with no ‘audience’: if the subject knows any of the content beforehand it loses some impact. The helper needs to be on the path (or some path, anyhow); and with some ability to speak calmly, slowly and watch-react to the state of the subject.... adjusting timings and suchlike as needed, and preferably with the ability and knowledge to adapt/terminate the exercise as they see fit.

This works much better if the subject is lying, on a bed or cushions in comfortable clothing in a quiet, darkened room; where there will be no interruptions or disturbance. Switch off the phone and any other electrical disturbances. If the interpersonal dynamic between subject and helper allows for it, then the subject's forehead can be stroked very gently in the early stages of the visualisation.

It is deliberately "non-denominational" - it applies equally to witch, magician, druid, shaman, whatever; but it is not too good for a non-swimmer or anyone with a fear of water! The last few lines only contain specific god/goddess references which can be left as general or tailored to suit the specific belief system of the subject- so it is important for the helper to read ahead before using the script, to choose the appropriate words

OK; the script follows: although I suppose it’s copyright to me, please feel free to circulate it; but if used on anyone's website or in print I'd appreciate a credit, and leave my name on it please….

gods bless

FB


Script:

Helper needs to read and think about this several times before they ‘perform’ it, for best results.

Setting: Subject (called S from now on) lies comfortably on their back with eyes closed. A few deep but relaxed breaths. Helper (called H from now on) formally introduces himself or herself to the subject as a guide (even if they know them well) and explains that the object of this work is for the S to reconnect with the universe (or Gods, Goddesses- choose vocabulary to suit the path of S). With permission, H strokes forehead of S gently for the first few minutes of the exercise. There are no quote marks in the following; all speech is in lower case and all done by H, action by H, or contextual comment is in CAPITALS. The whole thing can take up to an hour to do; so have a glass of water and something simple (bread or biscuit) to eat ready for afterwards.

The speech starts here:

ok, just lie back and let the day fall away from you ……. take a few deep but easy breaths and relax your fingers and toes ……… now relax your arms.... your legs....your back....your shoulders....your neck..... feel the earth (OR BED OR WHATVER IS RELEVANT) supporting and holding you. You CANNOT fall. remember that….. you cannot fall

relax into the support of the earth…….you cannot fall……….you are safe

PAUSE, WATCH THE BREATHING AND CONTINUE WHEN S IS RELAXING

imagine that you are standing on a long, curving beach. it is dawn. the sun is rising over the sea; the moon is setting on the horizon and the last few stars in the sky are fading out …….the waves are lapping gently on the shore. Gulls circle high overhead, calling.… PAUSE FOR A MOMENT
…. the sand is cool under your feet as you walk along the beach. there are no footprints on the sand. the sea is gently rolling and the wind is gentle…. breathe in the smell of the sea

PAUSE …… carry on walking. the sun rises higher in the sky as you walk; it is warm and bright.
you walk for a while, stopping now and then to examine things on the beach…. PAUSE FOR SEVERAL MOMENTS…… you stop to look at the sea. it is blue and calm…. you paddle in the sea for a while, feeling the sand moving under your toes and the waves rising and falling on your legs…. PAUSE …. you decide to swim for a while. enjoy the way the water feels, the taste of the salt and the swirl of the waves….. You rest by turning onto your back and floating…. feel the water supporting you, rocking you gently… you are safe, you cannot fall… PAUSE

watch the sky, small, high clouds drift by, the sun warms your face as the water holds you up; you cannot fall. …. float for a while…. PAUSE …. float, in safety and support of the sea. watch the clouds drift by. watch a bird hovering high overhead; supported by the air… PAUSE … the bird drifts on to an air current and vanishes from sight. the sun is now high in the sky. roll onto your front and swim to the shore…. PAUSE …. wade out from the sea onto the beach. the heat of the sun dries you quickly while you walk up the beach towards the sand dunes beyond … PAUSE

the dunes are dotted here and there with grasses and small bushes. there is a path leading into the dunes. … you follow the path. … PAUSE … after a few minutes you come to a small stream. the water is cool and sparkling. you drink. … PAUSE…. after drinking you walk on…. you crest a sand-dune and see a huge desert spreading out as far as the eye can see. the sand shimmers in the distance. only the distant sound of the waves and the call of gulls can be heard. you walk towards the desert. the sun is starting to lose its heat, it is late afternoon by the time you stop at the base of a sand-dune… PAUSE…. near the dune there is a small heap of rocks and a pile of straw and sticks. behind the rocks are two leather bags…. PAUSE….

you look into the bags. the first has a cooking pot filled with food. the second has a knife and flint, and a large piece of cloth. at the bottom of the second bag is a note. it says "welcome traveller; enjoy this food and help, with love from others on the path" …. you smile…. PAUSE ….
using the flint and knife you make a spark; trying to light a fire. it is frustrating work; you keep trying … PAUSE…. eventually a spark catches the straw; and the fire is alight. put the cooking pot on the fire…feed the fire with straw and wood while your meal cook…. PAUSE FOR ABOUT 2 MINUTES …. the food is cooked, and you eat it slowly; it is tasty and filling…. feel your stomach filled with nourishing food….PAUSE

the sun is starting to set. you add more wood to the fire … and scrub the cooking pot clean with sand…. PAUSE…. and then you wrap yourself in the piece of cloth. lay on your back in the sand.

PAUSE…. feel the warm sand moulding itself to the shape of your body; supporting and warming you…. PAUSE…. the sun is setting and the first evening stars appear against the darkening sky…
a hawk flies overhead; crying out to the world….PAUSE….the sun is now set, the sand is still warm and you are safely wrapped in the cloth. watch the stars glistening against the velvet black sky. lie under the stars for a while.

PAUSE…the moon is rising in the east. it is nearly full. watch the silvery light of the moon illuminate the dunes, casting deep shadows as the moon crosses the backdrop of the sky. you are warm and safe in the desert, under the stars …you sleep

PAUSE- IT'S POSSIBLE THEY WILL GO TO SLEEP HERE; IF NOT CONTINUE AFTER A COUPLE OF MINUTES, OR GIVE IT FIVE AND THEN CONTINUE SPEAKING, MAKING SURE THEY ARE AWAKE TO HEAR IT

you awake, gently. you are refreshed by a good meal and a long sleep in the supporting sand. it is dawn. the sun is rising over the desert, the moon is setting on the horizon and the wind is blowing gently. a hawk circles high overhead, calling. …PAUSE FOR A MOMENT….you gratefully replace the cloth, knife, flint and pot into the leather bags and leave them neatly by the fire site.
…the sand is cool under your feet as you walk back towards the beach. there are no other footprints on the sand; only yours…. you retrace your steps.... stopping at the stream for a cooling drink.

PAUSE… you reach the long curving beach and the blue sea. the sea is gently rolling and the wind is gentle. breathe in the smell of the sea. feel the wet sand under you feet… the cry of gulls mingles with the gentle sounds of rolling waves. the warm sun is rising. it is a new day. the tides turn, the wind rises and falls, the desert dunes form and reform over time, the sun rises and sets, the moon waxes and wanes… all is change, all is cycles. nothing stays the same…all but one thing

one thing that is constant…one thing that is changeless…one thing that remains, even after all else is gone….
HERE IS THE BIT TO TAILOR, AS MENTIONED AT THE BEGINNING

one thing remains, one thing is timeless, eternal and infinite…only one thing....the love of the CHOOSE ONE FROM Goddess, the gods, the universe YOU GET THE IDEA, YES?…
who live in the sea, in the sky, in the desert, in the air, in the water, in the earth, in the birds, in the sun, in the moon…and in your heart

in your heart forever…you are surrounded by a network of love….you cannot fall….you are not alone….you cannot fall….you have never been alone….you cannot fall… the network of love cannot always be seen, but like the air, it envelops you….you cannot fall….like the sea and the sand, it supports you….you cannot fall…like fire, it warms you….you cannot fall….like the sun and moon, it lights your way…you cannot fall…like food it nourishes you…you cannot fall
…like the hawk, it watches over you

SHORT PAUSE - CAN GET PRETTY EMOTIONAL ABOUT HERE- LET IT PASS NATURALLY

you are a child of the stars…and as proud, loving parents they watch over you…holding you safe in a network of love…you cannot fall….you are loved….you are safe….you cannot fall….you are not alone….you have never been alone….remember in your heart what you are….PAUSE
always…PAUSE….remember what you are….you cannot fall….remember….you have never been alone….remember….they have always been watching over you….remember….forever….PAUSE
….this land is your land, whenever you wish to visit it. It is only a thought away. …Now it is time to return to the earth you know, to the place where you are laying on a BED, CUSHION, WHATEVER in HOUSE NAME, TOWN NAME OR WHATEVER in the year YEAR DATE and the country of COUNTRY NAME. this is the place where your work is in progress, this is where you live, this is where you are now, this is where you are watched over and placed in a network of love, this is now, and here; the physical world, where your body is... your body is here.... here is your body..... feel yourself in your body..... feel yourself..... feel your self in your body.......

when you are ready, start to breathe a little deeper, a little faster..... gently stretch your arms and legs. relax your neck and open your eyes.

THERE IS NO FORMAL END TO THIS; BUT IT IS BEST TO NOW HAVE AT LEAST AN HOUR OF BEING AWAKE AFTERWARDS BEFORE ACTUALLY GOING TO BED AND SLEEPING; IT NEEDS SOME "CONSCIOUS" PARTS AFTERWARDS TO REFLECT ON THE EXPERIENCE- IN PRACTICE PEOPLE FIND IT VERY ENERGISING SO CAN'T SLEEP FOR A BIT ANYWAY. H and S WILL PROBABLY WANT TO TALK IT THROUGH A BIT, BUT IT CAN BE AN INTENSELY PERSONAL EXPERIENCE FOR S, SO H NEED NOT BE SURPRISED OR OFFENDED IF THEY ARE JUST THANKED FOR THEIR PART AND NO DETAILS ARE GIVEN. MAKE SURE THAT S DRINKS SOME WATER AND EATS SOMETHING, EVEN IF IT'S ONLY A SLICE OF BREAD OR A BISCUIT. SADLY, HAVING BEEN H, THEN IT'S NOT PRACTICAL FOR THE H TO THEN BE THE S, AS IT'S KIND OF LIKE KNOWING 'WHO DUNNIT' BEFOREHAND

AH WELL


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That's it…use it wisely

There is no charge for this piece, if you like it- let me know. And a bit of cash in a charity box (any one) would be a nice touch.