creative guided visualization

//4/10/2022

Enjoy this guided meditation visualization exercise (creative guided visualization for goals)

script is at the end

 

mindfulness fidget tools

  • You can find a physical ‘tool’ to touch while you go through this guided visualization, or you may prefer a mudra and keep your tool completely within your imagination. You can use anything you want. I could recommend a crystal, a tarot deck, a pen, sometimes I let my cat sit i’m my lap and I work with her as my guide.. anything that may be important to you  
    • my cat in my crystal cabinet

Sit

  • Sit comfortably in a wakeful posture. doesn’t have to be a perfect alignment though its a good goal Create an intention:
  • Create an intention 

  • To begin, think about a goal you would like to achieve. A BIG ONE. One that goes beyond what you can do tomorrow. Something you’d like to strive for.
  • 4444 breathing pranayama. heres how:

  •  
    • breath in to the count of four
    • hold it to the count of four
    • breathe out to the count of four
    • hold it to the count of fout
    • and repeat at least 5 times 
  •  

The Script

Think of a tool in your life which can help you to make .

For an artist it may be a brush, for a yogi it may be a mat, and for a digital marketer it may be an entire office. Take some time but once one tool feels most appropriate for you, stick with it. This will represent your certainty.

Explore how much you can create with this tool. Feel the weight of it. Feel the texture, feel yourself beginning to create. Notice where your mind goes, don’t force it anywhere so long as you remember your tool.

Now extend you imagination further. What successes would you like to see in your life? What is you big goal?

Lets go straight there. You’ve used the tool to make the life you hope for.

with 10 full 4444 breaths visualize going down 10 stairs slowly moving down one stair at a breath

 

And you’ve gotten there.

Notice the details. Start big: Where are you? What time of the day is it? Who is with you?

Now how do you feel now in this successful moment?

Do you feel, joy? Do you feel relaxed? Do you feel relieved? Notice.

Entertain this moment in your head

And every time you can, bring more detail into the picture

Keep thinking, stretch you imagination as far as it can go with detail until you can

Imagine the future like you are there. At this point, explore the area, pick up on key details that your mind is drawn to

Notice if any of the details are surprising?

Or are they familiar?

Take a moment to bask, we will end shortly

Stairwell back up

  • 4444 breathing pranayama. heres how:
    • breath in to the count of four
    • hold it to the count of four
    • breathe out to the count of four
    • hold it to the count of fout
    • and repeat at least 5 times 

Come back slowly

conclude quietly 

Bow, namaste

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