Find a comfortable position either lying down or sitting in a chair. Notice the places where your body connects to the surface beneath you and settle in. Now close your eyes or gently lower your gaze, whatever is most comfortable for you. Begin to notice your breath as it gently passes in through your nose and out through your nose. See if you can deepen your breath slightly and feel your body relax.

Now you’re invited to imagine that you are outdoors and walking down a narrow dirt path with flowers and trees all around you. You begin to take in your surroundings and notice all the vibrant colours, scents and sounds all around you. You may see various small animals, such as chipmunks, squirrels and rabbits, and also notice the musical sounds of birds chirping all around you. 

As you continue to walk down the path, your surroundings become even more beautiful and you feel a deepening sense of calm and relaxation settle through your body. A peaceful feeling envelops you as you continue walking down the path. Eventually you see an inviting bench in the middle of a lush garden, and you decide to sit down for a short time.

Once you’re settled on the bench, you notice something you didn’t see before - a small box, beautifully wrapped with a ribbon and a bow. You’re curious, so you open the box and inside is an envelope with your name on it. You open the envelope and look at the signature and date. It’s a letter from your future self, written 5 years from now.

You spend some time sitting and reading the note, absorbing all that it says. 

After you finish reading this message from your future self, you carefully put the note back in its envelope and place it gently back in the box. It’s time to go back home so you stand up, box in hand, and head back down the path in the direction you came in. You again notice all the sights, scents and sounds along this beautiful path until you find yourself back where you started.