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Positive Visualization

Visualization is a powerful way to change how you feel in the present moment. Let's explore how to harness this skill for greater happiness and peace.

Let's start by settling into a comfortable posture. This could be sitting, lying down or standing. If it's comfortable to do so, you can let your eyes close. And we'll take one deep breath together. In through the nose.

Slowly out through the mouth. Inviting the jaw to relax. Let the shoulders soften. And invite the belly and hands to be at ease. And you can let the breath settle back to its natural rhythm.

We'll take a few moments to anchor our attention with each breath. Bringing full presence to the inhale and to the exhale. Letting that be your anchor for a few moments just to stabilize the mind. So in this meditation, we're going to work with the power of visualization and how the images in our mind can create a certain kind of wellbeing or at least condition, certain emotions. To get more of a sense of this, I want you to practice creating your own inner happy place.

I know that can sound kind of corny, but let's see what it would be like to visualize yourself in a place that just feels good. This could be a beach or in a meadow or with friends and family. Take a moment to imagine yourself in that place right now with your eyes closed. And just notice what you see. Notice what you smell around you.

What can you hear in the room or the space if you're outdoors? Is there something you're tasting? Maybe if you're eating a meal. Or if you're at the beach the taste of salt water. And notice any sensations on your body. All of this is supposed to feel good. So if anything needs to be adjusted, remember this is your happy place.

You can create it however you'd like. Change the imagery. Change the imagination. And as you get that sensation that arises, just sit with it and savor it. Let it amplify.

And now chances are you're feeling a little better. Maybe a little bit of joy, excitement, peace, depending on where your happy place was. We're going to take this same principle and apply it to visualizing things that could happen in the future. A lot of times when we have something coming up, maybe something that we're uncertain about or scared about, we create negative images in our minds. Maybe it's a conversation we don't want to have, and we already see it unfolding poorly, and the person yelling at us and not wanting to talk to us, whatever it might be.

Here you have the opportunity to change that imagery. So just imagine something that is going to happen later today that you're uncertain about. And I want you to imagine it going really well. The perfect positive visualization. Notice how you look in the experience.

Are you smiling? Are you grounded? Are you at ease? Just take a moment to run through that scenario. Okay. And just start to reorient yourself back into the space. Let's take a deep breath together. In through the nose.

Out through the mouth. And when you're ready, you can let your eyes open again. So great job. This was a practice of using the visualizing mind to feel a little better. It's not something we need to do in every moment, but it can be a powerful tool, especially when we're thinking about and imagining what could happen in the future.

Sometimes changing that imagery can be a really useful resource. So have some fun playing around with this today. Okay. You're doing great. I'll talk to you soon and take care.

Meditation

4.6

Positive Visualization

Visualization is a powerful way to change how you feel in the present moment. Let's explore how to harness this skill for greater happiness and peace.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Let's start by settling into a comfortable posture. This could be sitting, lying down or standing. If it's comfortable to do so, you can let your eyes close. And we'll take one deep breath together. In through the nose.

Slowly out through the mouth. Inviting the jaw to relax. Let the shoulders soften. And invite the belly and hands to be at ease. And you can let the breath settle back to its natural rhythm.

We'll take a few moments to anchor our attention with each breath. Bringing full presence to the inhale and to the exhale. Letting that be your anchor for a few moments just to stabilize the mind. So in this meditation, we're going to work with the power of visualization and how the images in our mind can create a certain kind of wellbeing or at least condition, certain emotions. To get more of a sense of this, I want you to practice creating your own inner happy place.

I know that can sound kind of corny, but let's see what it would be like to visualize yourself in a place that just feels good. This could be a beach or in a meadow or with friends and family. Take a moment to imagine yourself in that place right now with your eyes closed. And just notice what you see. Notice what you smell around you.

What can you hear in the room or the space if you're outdoors? Is there something you're tasting? Maybe if you're eating a meal. Or if you're at the beach the taste of salt water. And notice any sensations on your body. All of this is supposed to feel good. So if anything needs to be adjusted, remember this is your happy place.

You can create it however you'd like. Change the imagery. Change the imagination. And as you get that sensation that arises, just sit with it and savor it. Let it amplify.

And now chances are you're feeling a little better. Maybe a little bit of joy, excitement, peace, depending on where your happy place was. We're going to take this same principle and apply it to visualizing things that could happen in the future. A lot of times when we have something coming up, maybe something that we're uncertain about or scared about, we create negative images in our minds. Maybe it's a conversation we don't want to have, and we already see it unfolding poorly, and the person yelling at us and not wanting to talk to us, whatever it might be.

Here you have the opportunity to change that imagery. So just imagine something that is going to happen later today that you're uncertain about. And I want you to imagine it going really well. The perfect positive visualization. Notice how you look in the experience.

Are you smiling? Are you grounded? Are you at ease? Just take a moment to run through that scenario. Okay. And just start to reorient yourself back into the space. Let's take a deep breath together. In through the nose.

Out through the mouth. And when you're ready, you can let your eyes open again. So great job. This was a practice of using the visualizing mind to feel a little better. It's not something we need to do in every moment, but it can be a powerful tool, especially when we're thinking about and imagining what could happen in the future.

Sometimes changing that imagery can be a really useful resource. So have some fun playing around with this today. Okay. You're doing great. I'll talk to you soon and take care.

Meditation

4.6

Duration

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