Take a seat and make yourself comfortable and then take a long slow breath in through the nose and out through your mouth and draw your mindful attention to the anchor of your meditation.
For most people this will be the sensations of the breath entering and leaving the nose.
But you're free to choose sounds or something in your visual field or sensations from your body.
Whatever it is,
Just draw your attention there and then we'll begin our practice.
What we're going to look at today is a mindful visualisation.
And this is somewhat of a contradiction of terms because mindfulness is all about observing reality as it is for what it is.
And a visualisation is about imposing something that we're choosing to into our mind.
But we can find a balance here and that balance will be tremendously healing.
So what you're going to do is moving from your anchor I want you to observe the contents of your mind.
The contents of your consciousness.
The thoughts,
The emotions,
The moods,
The feelings.
All of those things that are popping up.
And I just want you to visualise a colour.
If a thought pops up,
What colour comes?
What colour comes?
When a mood comes up,
What colour does that mood have?
When a feeling or physical sensation comes up,
What colour does that have?
And I want you to see if you can observe the shape of that mental phenomena.
The shape of the thought in its entirety.
And visualise it as a ball of energy.
A ball of coloured energy.
Whatever colour you see that energy being.
Does the colour change?
Does it move?
Is it opaque or is it vividly strong?
What colours do you see in your mind right now?
Now as you're mindfully observing your thoughts,
The shape,
The texture,
The size,
The nature of those thoughts,
And now the colour of those thoughts.
You might find that they're disappearing.
Almost like by observing the nature of the thoughts,
Discovering the colour of the thoughts.
You're allowing them space.
You're allowing them to be seen and then to be let go of.
Great work.
So this coloured mindfulness is something that you can do throughout your day.
And it's always a good idea to bring our practice of our meditation mat into our daily life.
So if you notice that you have a strong emotional reaction to something,
Or a very intense thought,
Detach,
Take a couple of mindful breaths and just look at the nature of that thought.
How big is it?
Is it coming or going?
Is it getting stronger or weaker?
What colour is it?
And just look at it for a while.
Don't fall into it,
But give it space to be there.
Acknowledge it and then gently let go of it,
Returning your focus back to your meditation anchor.
And that whole process might take a minute or maybe three minutes,
But then you'll find that you've returned yourself to a state of detached equilibrium.
You'll be feeling a lot better about yourself for the remainder of the day.
Have a good one.
