Future self meditation script for a positive future

Let’s start by taking a minute to let our bodies calm down.

Find a comfortable position
which allows your spine to be long but with a natural curve at the waist (2 seconds).

You can close or keep your eyes open with a soft gaze a few feet in front of you (2 seconds).

Relax your stomach and shoulders (5 seconds).

Today I’m going to walk you through an exercise to envision a positive future.

It is an opportunity to connect with the place within us
which wants to work towards a meaningful and fulfilled life (2 seconds).

This is a useful way to think about how we care for ourselves and others (2 seconds)

and how to show up at our best to meet life’s challenges (5 seconds).

Before we start, take a full breath (2 seconds)

and a long breath (5 seconds).

Now let the breath find its natural rhythm (2 seconds)

on and off (2 seconds)

allow yourself to be fully present resting on the breath (20 seconds).

I will provide questions to get ideas and answers
which can help you find a positive future (2 seconds).

During the exercise, allow your body and mind to feel relaxed and open (2 seconds).

Repeat the questions I suggest silently and to yourself (5 seconds).

Resist the urge to problem solve
and see if something comes organically (2 seconds).

If nothing comes to mind, you can still focus on your breath
until something interferes (10 seconds).

Let’s start (5 seconds).

Ask yourself, “To what future do I feel deeply moved?” (10 seconds)

Notice the thoughts, feelings and images that come to mind (5 seconds).