Welcome to meditation number 10 for mindful growth.
This is a visualization meditation.
This meditation will help you to improve your ability to imagine and envision using your mind's eye.
To get started,
We'll sit in a comfortable meditation posture with a straight back and our hands resting in our laps with thumbs touching.
We'll begin by bringing our mind inwards.
Feeling our mental awareness gather and settle on the sensation of our breath.
Just feeling the physical sensation of the breath as it enters and leaves our bodies.
Allowing our mind to gravitate towards whichever part of the sensation is most vivid for us right now.
Feeling your distractions begin to subside.
As your mind slows down and settles into the breath.
And then for the first part of our visualization,
We'll add a visualization to our breathing meditation.
To begin,
We imagine that all of the negativities in our mind are problems and stress,
Anxiety,
Fear,
Physical pain or discomfort,
And so forth.
We imagine that all of these things take the form of thick dark smoke in our lungs.
And then with the normal course of our breath,
With each exhale,
We add a visualization of breathing out some of that thick dark smoke.
Watching it leave our body and simply disappear into space.
Imagining that with each exhale,
There is less and less smoke remaining.
If there are specific problems or situations remaining,
You can imagine breathing them out individually in the form of this thick dark smoke leaving our bodies,
Dissolving away into space.
And then just taking a few more breaths to breathe out the last of this smoke from our lungs.
Now visualizing that we are completely free from everything that was represented by that dark smoke.
Now shifting our visualization so that as we inhale,
We imagine breathing in clear,
Bright light.
Once again,
Repeating this visualization with each inhale.
Imagining that each breath brings clarity,
Lightness,
Inner peace into our body and mind.
Building up this inner positive experience.
While we imagine our body becoming more and more filled with light.
Eventually feeling that this light has completely permeated your entire body and mind.
And if you can visualize and imagine what it would be like to have a body made of light.
And now with this peaceful and positive state of mind,
We can move to the second part of our visualization.
We'll begin by spending a few moments choosing an aspirational state of mind,
A way of being for ourselves in a situation.
Perhaps how we will be with a particular relationship in the future.
Finding something aspirational in that we're able to visualize ourselves as being different perhaps than we would normally be.
Using the freedom of our imagination to simply be the way we would like to be.
Acting in alignment with our core values.
Once you've chosen a situation,
Try to feel exactly what it will be like in that moment.
No need to have it play like a movie.
Instead,
Try to find that experience.
Feel what it will be like in that moment.
And once we have that feeling,
We try to hold it in placement meditation.
No need to have it play like a movie.
If the image and feeling fade,
Then simply recall the situation and how you visualize yourself showing up in that situation as your best aspirational self.
And for the final two minutes,
Please try to hold this experience and visualization.
No need to have it play like a movie.
No need to have it play like a movie.
No need to have it play like a movie.
And finally,
You can slowly relax your attention.
Allow yourself to arise from your meditation.
And that concludes meditation number 10 for mindful growth.
Thank you.
