Now picture
yourself at the top of a stairway, ten steps from the bottom, with a closed
door at the landing. With each step,
from 9 to 0, you feel yourself become twice as relaxed as you were. Some people feel heavier as they descend, as
if they are sinking into their seat, and some people feel lighter, as if they
are floating. You take each step slowly,
counting down as you go. Once you reach
zero, at the bottom of the stairs, you see the door, you open it. On the other side is your favorite place to
relax. It can be a favorite chair in a
favorite room, or a towel on an empty beach, or whatever you want it to be, as
long as it’s a place you associate with nothing but pleasantness. You walk easily over to it and take a
seat. Now just stay there, enjoying the
freedom and comfort of it, worrying about nothing but the evenness of your
breathing. At this point you can repeat
a phrase that you would like to internalize, any phrase you want, in time with
your breathing. Or you can simply sit
and enjoy the relaxation.
Back to reality
Once
you’re ready, count slowly up from 1 to 5.
With each number you become more aware of your surroundings and more
eager to face whatever the rest of the day has in store for you. At five, open your eyes. The meditation is over, but try to hold on to
the easiness and relaxation you’ve achieved throughout the rest of the day.