Welcome,
I am so glad to have you here.
Today you are about to go through a visualization that will help as a tool to practice mindfulness.
You can practice this every day until you get used to detaching from your thoughts and being present.
We will start by getting into a comfortable position of your preference.
It could be sitting upright on the floor or on a chair or simply laying down on the floor or on a mat.
Try now to make all the necessary movements to get to a desired position until you are comfortable enough.
So now you are going to try and become very still.
Now I invite you to relax and slowly and gently close your eyes.
You can now take a deep breath in and a long breath out.
Take another deep breath in and a long breath out.
You are now going to become aware of your breathing,
Of the way your tummy moves up and down,
Slowly and steadily.
You are going to become conscious of each inhale and each exhale.
And you are going to continue breathing normally and easily.
You are now going to start with relaxing your toes,
Relaxing your feet,
Your ankles,
Your shins,
Relaxing your knees,
Your thighs,
Your sitting bones,
Your lower back,
Your abdomen,
Your chest,
Your upper back,
Relaxing your neck,
The back of the head,
Your chin,
Your nose,
Your ears and eyes.
Relax your eyebrows,
Relax in the scalp.
Now you are going to visualize that you are in an open field and you can hear a river somewhere.
You start walking with ease slowly towards the sound.
You can feel the grass under your feet and the warm sun on your face.
And you keep on walking until you find a river.
It is somehow narrow and it has a slow flow.
Once you get to it,
You sit down and watch the water flow.
Just watching,
Observing.
Then you notice that it brings up and carries some things.
When you look closely,
You see that those things are your thoughts.
You see them come,
You acknowledge what they are and then you watch them go.
Then you see another one and another.
They come and then they go.
The same way they came.
When you watch these thoughts,
You do not judge them.
You do not engage with them.
You don't need to label them.
You just gonna say to yourself,
Thought,
Thought.
It is just a thought.
You keep watching your thoughts without engaging.
Just from the outside.
You do not let these thoughts fill you up with emotion.
And if you feel your mind is wandering and going off with these thoughts,
That is completely normal.
You just bring it back to the river.
You get it back to watching those thoughts come and go.
If you let your mind wander again,
It is okay.
It is to be expected.
Completely normal.
We cannot stop these thoughts,
But we can watch them come and go.
We can appreciate a thought if it has something to say.
We can give thanks to a thought,
But the same way we watch it go.
You do not let your mind wander for too long until you bring it back to the river.
To the warm sun on your face and to the grassy feel under your feet.
This is a place of safety.
Nothing can harm you here.
Now you decide to lay down because you are very relaxed and this feels like an excellent place to rest.
You have nothing else to do right now.
Nothing more important than resting.
So you lay down and go even deeper in relaxation.
Focusing on your breathing.
Breathing normally and just resting.
If our mind is wondering.
It is normal.
Do not judge yourself.
Do not judge your mind.
It's just the way it is.
You just have to bring it back to your breathing.
Bring it back to the river.
Bring it back to watching,
Observing.
From the outside,
All those thoughts floating by.
Just appreciate what they have to say and let them go quickly.
And every time you are feeling anxious or stressed or uneasy,
You can come back to this river.
Come back to this place where nothing can harm you.
Just become aware of the present moment.
Now we are coming back to your breathing.
Coming back to the room you are in.
Coming back to your body.
You can start moving your toes slowly.
You can move your fingers.
You can move your head.
Maybe your arms.
Slowly and gently,
Whenever you are ready,
You can open your eyes.
Thank you.
