Welcome to Wonderful.
How are you doing?
This is day 18 of our mindfulness in isolation course.
Today we're going to do a visualization exercise that helps us find a deep inner stillness.
Find a comfy spot to lie on your back.
Just pause if you need some more time.
Okay,
Are you comfortable?
Let's start with a deep breath in all the way down to the very bottom of your abdomen.
And as you breathe out,
Just let your whole body sink down into the ground.
One more.
Breathe in and let everything go.
Okay,
Now we're going to go on a journey.
Picture an ocean.
On the surface,
It may be stormy.
Each wave is a thought.
Each gust an emotion.
If you're sitting there in a little boat,
You're vulnerable.
You're tossed about by every wave and every gust.
So let's go somewhere quieter.
Feel your breath coming into your nostrils and sink down.
We're going underwater.
It's much calmer under here.
Feel your breath now in the rising and falling of your chest.
And go even deeper.
Above you,
You can still see all the waves rolling past.
You can see the little boat of your experience.
But you are in a very still place now.
Feel your breath in your belly now.
We're going to stay here for a minute just observing.
When thought rises up like a wave.
Just watch it.
And then come back to this still place with your breath.
The aim is not to block out our thoughts.
The aim is to observe them from somewhere else.
It's an exercise in returning.
So if no thoughts popped up,
It wouldn't be very good practice.
I'm going to leave you with some music.
But remember,
This deep ocean of calm is always with you.
You can travel there anytime you choose.
One day at a time.
Thanks for being here.
You're welcome.
You're welcome.
You're welcome.
You're welcome.
You're welcome.
You're welcome.
