Sit relaxed and alert, with eyes closed or slightly open, whatever serves you best today. To centre yourself, take 3 deep breaths –breathe in deeply … breathe out. And then two more deep breaths.

After your 3 deep breaths, continue breathing in a natural way.

“A caterpillar, longing to fly, wrapped itself in a cocoon and dreamed of wings.”

Visualise a caterpillar, wrapped in its cocoon – hanging by a silvery thread from the underside of a leaf, attached to a tall tree. This tree is one of a circle of trees. Bring yourself to stand in the middle of this circle of magnificent trees. Create in your mind a place that is your private domain, a sacred space where you can enjoy being alone and feeling safe and protected.

Take a few moments to visualize this grove of trees in more detail.
Picture or sense the environment. The texture of tree bark. All the varying shades of green leaves and grasses. The freshness in the air. The gentle sunshine warming the earth.
From the blue sky above you shafts of sunlight reach down through the leaves, forming intricate shadow patterns on the land. A gentle breeze rustles the leaves, so soothing.

This environment is teeming with life. Trees and plants. Birds of all kinds. Beetles and butterflies.

Think of yourself as part of this natural world.

Nature creates a symphony that speaks to your soul of belonging and of being in harmony with the ever-changing seasons.

Find yourself a place to sit comfortably, and be still.

Up above you in the tree tops, a peaceful white owl lets go of its branch, and glides forward on a current of air. As the white owl slowly flaps its wings, ripples of air gently spiral down towards you, till you notice the softest breeze on your face.


Watch as a butterfly weaves a path through the air in front of you, and lands on a nearby bush. Its wings slowly folding and opening, like some dreamy dance. Hold out your hand, inviting the butterfly to land on your finger. There. How precious is this little creature. So light and gentle. Something in you identifies with this beautiful little being, once an earth-bound caterpillar, longing to be its best self, and now, a butterfly.

Allow the moment to pass. The butterfly flutters away.

Gratitude warms your heart. Gratitude for butterflies and birds. For trees. For each breath. Gratitude for giving yourself this time to meditate.


“A caterpillar longing to fly, wrapped itself in a cocoon and dreamed of wings.”

And you? What do you long to change in yourself? Is there some way of being, or thinking, or feeling, that no longer serves you?

What is calling you to be the best that you can be?

Choose something about yourself – something you’d like to empower through meditation.

Create a vision of your best self, your highest self, your potential.

If you could develop this part of you, how would you be?
How would you behave, when you are expressing your best self?
How would you treat others?
How would you treat yourself?
What would this new you feel like?

Change is as natural as the seasons, as natural as a caterpillar becoming a butterfly.

Sit in your quiet power – awaken your highest self.

Dream of being the best that you can be … and let your wings unfold.


This meditation is coming to a close. Ground yourself by taking 3 deep breaths in and out, and when you’re ready, open your eyes.