Here’s a Sample of the “Noticing Your Helpers” Guided Meditation Script:
Sit comfortably in a quiet place where you can be free from distractionsWhether you’re on a chair or the floor, sit tall with a neutral spineClose your eyes, and breathe in and out through your noseTake a few cycles of breath to settle into your seat,And to settle the energy of your mind(pause 3-5 breaths)And then now that you’ve arrived,Invite in your helpers.Bring to mind anyone who has ever helped you in your lifeAnd you remember each one, invite them to sit in the sky ahead of you,And see them there, looking down and smiling upon where you areright here, and right nowRemember all the way back to your mother and father perhapsOr your family, those who helped raise youRecall who it was who taught you the most basic survival skills in lifeWho taught you eat, how to brush your teeth, how to tie your shoes
Recall all the traditional teachers and helpers in your lifeRemembering who taught you how to readHow to critically thinkWho taught you how to ask questions, or wonderAnd then also invite in those who occupy non-traditional rolesSomeone you know who helped you by simply being an example, or a listener,Or someone who was an inspirationAnd then maybe there have been helpers in your life who appeared in challenging ways,Forceful, even wrathful perhapsAnd if you’d like to, invite them too,to sit up there with the others, smiling down upon you
