Your future self has already gone through what you’re experiencing and will overcome in the next 5 or 10 years. They are wise—let’s visualize together through the guided meditation below to seek clarity and wisdom from your future self. There’s a 20-minute future self meditation script that you can practice on your own or for others. If you are a beginner and find difficulty connecting with your future self during the first time, be patient and keep trying!
What You Need to Know Before Starting Future Self Meditation
The future self refers to the version of you in the future—1, 5, or 10 years from now. In this practice, you’ll be intuitively envisioning your future self, rather than shaping them based on how your logical mind thinks they should be. This approach mirrors the connection with your higher self—your source of inner wisdom that transcends time and space.
- Practice time: 20 mins
- Purposes: Clarity, Transformation, Affirmations
- Level: Intermediate (any levels are welcome to try!)
Before you start meditating, find a place where you won’t get disturbed, and it makes you feel safe and comfortable. You may play relaxing music, light candles, or do gentle stretches to make you feel more grounded.
Future Self Meditation Script
The future self meditation script starts here:
Today, you are going to meet your future self.
They have experienced what you’re going through now and have risen from those circumstances.
You may seek clarity and wisdom from them if the opportunity arises.
Let’s begin by getting into a comfortable position.
Close your eyes when you’re ready.
Take five deep breaths, inhaling and exhaling slowly.
With each exhale, feel your body sink deeper into the ground.
(Pause for 5 seconds)
Last, inhale and exhale.
With your eyes closed, imagine an illuminating flow of energy rising from the earth and entering your body through the bottom of your spine.
Feel the warm energy spreading through your body—towards your toes, your fingertips, and up to the top of your head.
The energy grows stronger and brighter until it envelops your entire body.
Your vision is now filled with light.
Inhale and exhale.
As you exhale, the light slowly fades, and you find yourself in a peaceful forest.
Sunlight filters through the leaves, warming your face and body.
You see a figure walking towards you.
If nothing comes to mind, focus on your breath until the vision becomes clearer.
As the figure approaches, the silhouette becomes distinct.
You realize it is you—your future self from 3 to 5 years ahead.
Look closely at your future self’s expression and energy.
They look just like you, but there’s a noticeable wisdom and calmness about them.
You can feel the self-love and confidence radiating from them, which makes you happy.
You are ready to become your future self.
While you admire your future self, they extend their hand to you.
“I’m happy to see you. Shall we walk together in this beautiful forest?” they say.
You stand up and walk with them, feeling their calm, warm energy surrounding you.
Your future self asks, “How are you feeling today? What has brought you here?”
A gentle breeze rustles the leaves, and you feel the wind softly caress your body, bringing a sense of calm.
When you’re ready, begin sharing your thoughts and feelings, expressing what has been troubling you.
(Pause for 5 minutes)
Their responses are gentle and filled with care and understanding.
You can sense their deep compassion towards you.
Feel free to ask your future self for guidance and support to help you with your current challenges.
(Pause for 5 minutes)
When you feel ready to part, a door appears before you.
Your future self hugs you and says, “I am so grateful for everything you’ve done and the courage you’ve shown to become who you are. I couldn’t be more proud of you!”
You say goodbye and open the door.
A light surrounds you, and you return to your meditation space.
Slowly regain your senses by moving your toes and fingers.
Stretch if you need to, and gently open your eyes.
Thank you for showing up for yourself today.
You have met your future self and gained their wisdom.
Carry this enlightenment with you throughout your day, and apply the insights you’ve learned daily.
Reflection Questions
After you have finished your meditation, feel free to ask yourself the questions below to reflect. If you are doing this with your client, these can act as debriefing questions to help your client reflect.
- How was the experience? What did your body feel?
- What were the colours, sounds, and atmosphere?
- How did your future self look like?
- What did your future self have to tell you?
- What were the answers to your questions?
How to Use This Future Self Meditation Script
To effectively meditate yourself or guide others using this future self meditation script, start by familiarizing yourself with it. Read it multiple times to understand the flow and meaning. Then, either word-by-word or personalizing it, you can use the script in the following ways:
- Self meditation: You may practice meditating independently by memorizing or record yourself reading the script.
- Group meditation: Read it aloud to guide an individual or a group in their meditation journey. Feel free to incorporate background music or natural sounds to enhance the meditation experience.
- Workshop: Use the script as a foundation for a meditation workshop, expanding on its themes with interactive discussions or activities.
FAQ about Future Self Meditation
What is future self meditation?
Future self meditation is a visualization practice that helps you connect with a wiser, more evolved version of yourself. By imagining who you’ll be in the future—whether in 1, 5, or 10 years—you can gain insight, guidance, and clarity on your current life choices. This practice encourages you to align your present actions with your long-term goals and values.
What’s the difference of future self and higher self?
The future self exists within a timeline—it represents who you will be in the coming years, often tied to long-term goals and aspirations. In contrast, the higher self transcends time and space, offering a deeper connection to your soul’s purpose and fulfilment. While the future self is focused on personal growth and achieving future goals, the higher self guides you toward spiritual alignment and inner wisdom. The future self and higher self exist within you, and you can access their wisdom anytime.
How do I know I can trust my future self?
Your future self should feel gentle and authentic and bring no harm. You should experience a sense of calm in their presence.
How often should I meditate?
The frequency of shadow work varies per individual. Some may find daily meditation beneficial, while others might engage in deeper practices weekly or monthly. Listen to your needs and proceed accordingly. Here are other meditations for you:
- Elevate You Mind And Life: A Quick 10-min Abundance Meditation
- Transform Your Life: A Powerful 15-min Manifesting Meditation Script
What to do after meditation?
If you want to deepen your meditation practice, consider keeping a journal. Tracking your practices and writing down your experiences, reflections, and key takeaways can be incredibly beneficial for personal growth. Over time, you can revisit your journal to track your progress and gain new insights from past notes.
Like the meditation topic? Share it on Pinterest – thank you!
