It’s best to do this meditation lying down so you can really go deep.
Start with deep and slow breaths… in… and out… in… and out… in your mind’s eye see yourself walking through a field… smell the flowers, the grass, feel a gentle wind… the sun warming your face… breathe deeply and slowly… in… and out… you come upon a set of stairs and you begin to walk down them.
With every step you go deeper and deeper into relaxation… deeper into yourself… down another step… and another… you can see the bottom of the stairs now… breathing in… and out… once you are at the bottom you can sense a presence… it’s your essence and now you see it begin to take form… it could be you as a child or an element such as wind or fire… allow yourself to see your essence in whatever form it chooses to take at that moment… say hello… introduce yourself… ask if it has a message for you or ask it a specific question… allow yourself to just be with your essence and notice what thoughts or emotions come up. Thank your essence… if you like, you can invite it to have more of a presence in your conscious mind.
Begin to walk back up the stairs taking whatever information you have gathered with you. Breathing in… and out… up each stair you begin to come back into your body again… you can see the top of the stairs and the sunlight from the meadow creeping in. With every breath you are coming back into consciousness feeling relaxed yet energized. Breathing in… and out… you are now at the top of the stairs… step back into the warm and sunny meadow… you feel refreshed and begin to feel your body again… wriggle your toes and fingers… breathing in… and out… when you feel ready, open your eyes and continue to lie there quietly and reflect upon the information you have received from meeting your essence.
You may want to write the experience down or if in a group, sit in a circle and allow everyone to share.
