open to the treasure that lies within your soul. Let’s go there together.
Before we begin let’s begin our centring thought. “I am free. I am free”
Close your eyes and notice the natural inhalation and exhalation of your breath. Feeling the peaceful support of this natural rhythm. As you breathe in, you become present, as you release the breath, you gently let go of any tension. Now let’s begin. With your mind’s eye, envision yourself at the base of a majestic mountain. As you look up you see a magnificent peak resting peacefully just above the light and lofty clouds. A bit of snow sits upon it and you spy waterfalls making their way down the mountain side as the snow melts pouring into a crystal clear stream. The sky round the peak is a glorious display of colour. A full spectrum of inviting purple, pink, gold and deep orange hues. The sun is rising, delivering a grand procession of warmth and light, announcing this new day. Rising into the sky, the colours intensify, an exquisite symphony for the eyes. This is heaven on earth. You feel yourself called to the peak as your inner guide gently encourages you to take the first step. You can see the delicious experience waiting for you at the top of the mountain and you feel an eagerness to get there, scanning the landscape for a clear path to take. As you survey your surroundings you see overgrown vegetation – weeds and wild grass that have overtaken the trail. Just beneath the weeds you see what looks to have been at one time a travel path, now abandoned. You gently pull the weeds and overgrown grass and as you do, you see a paved path beneath, leading to the top of the mountain. You eagerly pull at the weeds to reveal the next step and the next, one after another. With every pulling of a weed, you become aware of a gentle voice coming from your inner being, identifying the limiting, untidy and wild thoughts that have blocked your pathway to true freedom. The voice encouraging you to release them with each clearing of the path. As you continue to pull the vegetation from the ground, you identify a belief that no longer serves you and gently toss the weed to the side knowing it will regenerate itself into the fertile ground, one day resurfacing as a glorious flower. Ahead you notice a group of rather tall weeds. The presence of these weeds might lead you to walk around them but you are guided to make your way through. You notice the largest one and begin to place your hands around it and from deep within you hear your spirit ask ‘what is your greatest fear?’ You stop and listen. What is your greatest fear? You feel the answer, you know it well and you know it is time to gently let it go. As you release this fear from within, the deeply earthed root gently loosens and is freed. Now free to move forward, you continue to remove the remaining weeds one by one. The path clear, you make your way to the top of the mountain. At the peak you have an immaculate elevated view of the world. From this view you see unspoiled beauty hope and possibility. You once again notice the snow, now beneath you, melting into cascading waterfalls and you consider the nourishment it will provide to humankind, plants and animals. You recognise from this clear uplifted place, all living things downstream are of benefit. You feel blessed in having this place, in having discovered your true power. You feel confident, assured and clear. Knowing that all things are possible. You know you are free… free to be do or have anything you want. At this moment your inner being, spirit, begins to whisper ‘you are free’ you are free’ you are free’

With this divine understanding gently introduce the mantra, it is the sound So Hum, I am. Repeat the mantra silently to yourself. Just silently. So Hum, So Hum.

*Guided Meditation Script Part 1
Introductory Relaxation*

This is your time. A time for total relaxation and inner stillness.

Take a moment to make sure that you are warm enough, and that you are seated comfortably. Rest your hands loosely in your lap. Now close your eyes.

Take a long slow, deep breath in…hold it for a moment, and then slowly exhale.

Just allow any tension to melt away as you gradually relax more and more deeply with each breath.

Take another long slow, deep breath in…hold it, and then exhale. Empty your lungs completely with your out-breath.

Take a third deep breath in. Take your time. Hold it for a moment, and then let it go.

Already you are beginning to drift into a state of deep relaxation.

Continue to breathe slowly and gently.

Let all tension, all gripping, all holding on, go

Now bring your awareness to the top of your head.

Sense or imagine a feeling of relaxation beginning to spread down from the top of your scalp….

Let the muscles in your forehead and temples relax.

Allow your eyes to relax.

Let your cheeks and jaw soften and let go of all tension.

Now this peaceful feeling flows down your neck and deep into the muscles in your shoulders…soothing them…releasing them.


Allow this peaceful feeling to flow through your arms. Relaxing and soothing…all the way to the tips of your fingers.

As your body relaxes, your mind relaxes. Your thoughts become weightless, like wisps of clouds on the breeze.

Now the peaceful sensation flows through your chest and your stomach. Feel how this area gently rises and falls as you breathe…slowly and deeply. Soothing and relaxing.

Turn your attention to your back, and feel this relaxing sensation flow all the way down your spine.

Now the peaceful feeling flows through your lower body.

Relax your buttocks…the back of your thighs…the front of your thighs. Feel all these large, strong muscles becoming loose

Soothing feelings flow down through your knees, and into your calves.

Your ankles relax. Now your feet relax.

Your entire body is soft, calm.

Now it’s time to leave the external world behind, and go on an inner journey. A journey to a place of deep inner stillness.

*Guided Meditation Script Part 2
The Inner Journey*

Imagine that you are standing on a white sandy beach.

It’s early in the morning, and a light, hazy mist surrounds you.

The sun is rising slowly. You can feel the warm, orange light on your face and your body.

You are feeling content. At ease.

The sand beneath your bare feet is soft and warm.

A light breeze caresses your face.

This beach is deserted. You have it all to yourself, and you have all the time in the world.

Listen to the relaxing sound of the ocean. Its waves are breaking gently on the shore.

Begin to walk slowly through the mist towards the water.

A small boat is waiting for you. The boat is comfortable and steady. Notice that it is tied to the shore with a strong rope.

Walk to the water’s edge and step into the boat.

You are feeling completely at peace, completely safe, and very calm

When you are ready, untie the rope…and let it go.

Relax, and allow the natural currents of the ocean to guide you away from the beach.

Your boat drifts smoothly. It rocks ever so gently in the water. This rocking motion relaxes you even more deeply.

The sun is now higher in the sky. Its light has gathered strength.

Notice that the mist that surrounds you is beginning to evaporate.

You can see the air becoming clearer and clearer.

Watch as the sun’s rays dissolve all of the mist. Now you can see clearly in all directions. It’s as though a veil has been lifted.

Sparkling ocean water surrounds you on all sides, and in front of you, a small island comes into view.

Your boat moves closer and closer to the island, gliding slowly and effortlessly through the water.

The island is drenched in sunlight. It is covered in tropical palm trees that sway gently in the breeze.

Your boat glides slowly forward, and comes to rest on the shore.

Step out of the boat and take a moment to appreciate this place of sublime beauty.

Exotic birds dance from tree to tree, and brilliantly coloured flowers grow in abundance.

The air itself seems to shimmer and vibrate with pure, luminous energy.

You can hear the soothing sound of the wind as it passes through the trees.

In this place, you are free from all memories of the past. You are free from all concerns about the future. You are free from all responsibilities.

This is a place of total peace, and it is all yours.

You notice an opening between the palm trees. In the centre of this opening, there is a narrow path that leads deep into a rich green forest.

Begin your journey into the heart of the forest. Follow the path as it meanders between columns of ancient trees.

This forest seems familiar to you, like the memory of a pleasant dream, or a place you visited as a child.

Walk deeper into the forest. You are guided by a force that you trust, and that makes you feel safe, nurtured and still.

You reach the very heart of the forest. Before you is a shimmering pond of crystal clear water. A pond of perfect stillness.

Notice that the water is perfectly still, like a mirror, free from even the slightest ripple.

A ladder with three steps leads down into the water.

You decide to bathe in this magical pond.

As you take the first step down into the pond, you notice that the wind has eased. All the trees have become motionless.

As each moment passes, the world around you becomes more and more calm, and you yourself become more and more still.

As you lower yourself onto the second step, all the birds in the forest become quiet. Their silence is deep and reverent.

Now lower yourself onto the third and final step and glide into the water.

Feel yourself sliding into a deep state of relaxation. In this pond, your thoughts simply melt away.

All is still and silent. The only sound that remains is the sound of waves, far off in the distance.

Your mind seems to expand. You feel timeless…vast…relaxed.

For the next few minutes, enjoy this experience of solitude and inner silence. When thoughts arise, simply let them go and return your awareness to the sound of the waves. When it’s time to return I will guide you home.

*The guided meditation now pauses to allow for
approximately 5 minutes of inner silence.*

*Guided Meditation Script Part 3
The Return Journey*

Slowly bring your awareness back to the pond.

You are deeply relaxed and refreshed. Now it’s time to make your way back home.

Slowly begin to climb the ladder.

As your foot touches the lowest rung, notice how wonderful your body feels. You feel light, clear and happy.

As you step up to the second rung, the sound of birdsong returns.

Now, step up to the first rung on the ladder. As your foot touches the step, the breeze returns and the trees begin to sway again.

Slowly follow the path back to your boat.

You arrive back at the entrance to the forest. Your boat is waiting for you, just where you left it.

Walk to the water’s edge, and climb into the boat.

You feel relaxed and secure. You know that your boat will bring you home safely.

Your journey is effortless and calm. Like all of the moments in your life…effortless and calm.

Relax, and allow the current to guide you.

You arrive at the beach.

Step out of the boat and onto the sand. You are home.

Slowly become aware of the room.

Wriggle your toes and fingers and when you are ready, open your eyes. Take your time and give yourself a few minutes to adjust before you get up.