So for today's meditation,
You can be in any position that you feel comfortable,
Whether that's sitting on the ground,
Sitting in a comfortable chair,
If you want to be lying down for it,
Whatever feels best for you and your body.
We're going to be practicing visualization.
So visualization is an amazing tool that we can use to impact our subconscious.
We can use it to change our mood.
We can use it to improve our confidence and we can use it to help us manifest our goals and our dreams.
So to start today's practice,
I want you to just come into your body,
Come into your breath,
Close your eyes or soften your gaze and just notice the breath.
Feeling the belly rise with your inhale and fall with your exhale.
Knowing that for the next 15 minutes or so,
All you need to do is be here.
But everything on your schedule or your to-do list can wait.
And also reminding yourself that when it comes to meditation and something like visualization,
It takes practice to feel comfortable.
So be kind to yourself today.
Give yourself a lot of grace and just keep coming back to your body.
Keep coming back to your breath,
Knowing that it will get easier and you will feel more comfortable with it the more times you do this meditation work.
I want you to choose an object that's familiar to you.
It'd be something that you see every day or have a very clear picture of in your mind.
Maybe it's an apple,
Your favorite flower,
Your favorite glass from the kitchen,
Your favorite pair of shoes,
Whatever it is.
Be anything.
I want you to start to picture it in your mind like it's right in front of you.
The color it is,
How big it is,
What it looks like.
And in your mind,
Can you try to see it from all sides?
Almost imagining it's on a little turntable or that you have the ability to fly up and all around your object,
Point to point,
All angles.
And when you're ready,
Can we try zooming in,
Getting very close to your object?
Can you observe the skin or the texture?
Is it bumpy?
Is it smooth?
Think of words in your mind to describe it.
Can you reach out and touch it?
What does it feel like against your skin?
Is it cold?
Is it hot?
Is it neutral?
With visualization,
The more detail that you can dive into,
The more detail that you can use with your imagination,
The more vivid it will become and the more powerful of a tool it will be.
What color is it?
Would you describe the color?
Think of that color and this particular object.
How does it make you feel?
What emotions does it evoke within you?
If you were trying to describe this color to me to help me match it precisely,
What descriptors would you use?
Is it bright?
Is it moody?
Is it neon?
Is it pastel?
What does it smell like?
Can you picture bringing yourself close to it and taking a big,
Deep breath in?
What does the smell remind you of?
Feelings?
Does it evoke?
If you were trying to describe it to me,
What words would you use?
And what does it taste like?
This might be easy if you've chosen an edible object like an apple.
Can you picture yourself cutting it in half or taking a big bite?
If it's not an edible object,
We can think about the memories or the feelings that it evokes and the way that it feels in the body.
Or maybe it does invoke the memory of a taste.
There are no rules here.
So just notice and observe what's happening in your body and what feelings and sensations come to mind.
You can choose to either continue to practice visualizing the object of your choice.
Or if you're ready,
You can start to use this practice today to visualize something in your life,
How you want to feel at the end of the day.
Maybe it's a goal that you've been working towards.
Visualize yourself at the finish line.
What will you be wearing?
Who will you be with?
What words would you use to describe that moment?
How would it feel in your body?
Where will you be?
What will you hear?
What can you do?
We can use the practice of visualization to create our future,
To manifest our dreams,
To alter our reality.
We can use it to change our mood,
To improve our health and overall well-being,
And to also tap into our creative side and of course,
Allow our body the opportunity to rest.
So with our final few breaths together,
I have some affirmations that I'd love to invite you to use,
Whether it's just listening to my voice or repeating them after me,
Speaking them out loud,
Feeling them in your body.
I have the power to change my life.
I have the power to change my life.
My mind is a powerful,
Creative force for good.
My mind is a powerful,
Creative source for good.
I am capable of change.
I am capable of change.
I am hopeful for my future.
I am hopeful for my future.
It is possible for me to visualize my dream.
It is possible for me to visualize my dreams.
I am on the right path.
I am on the right path.
Good things are happening to me every day.
Good things are happening to me every day.
If you want to stay with your breath a little while longer,
Know that you absolutely have permission to do so.
Otherwise,
When you're ready,
We can gently call in a little bit of movement,
Gently wiggling our fingers,
Wiggling our toes,
Lifting our eyebrows up and down,
Squishing our nose.
If you're lying down,
Take a moment to roll over onto your side and gently come up to a seated position.
Let's take a few final big,
Deep breaths together.
Inhale,
Maybe letting the arms float up.
Exhale,
Bringing them down to your body.
Let's do that one more time.
Inhale,
Coming up.
Exhale,
Bringing them to your body.
Amazing job,
My friends.
Thank you so much for joining me for today's meditation.
After doing an activity like visualization,
It can be a powerful follow-up to take a few moments to journal your thoughts,
Journal what came up,
Journal any of the things that you want to get out of your head and take some time to reflect.
If you have any questions,
Of course,
Feel free to let me know and hopefully I see you again soon.
