Visualization is one of the best ways to gain mastery over your mind-states. When we deal with big emotions our body hijacks us into a fear-mindset. To break free from this hostages state, we can visualize ourselves in a better place. Learn how, then practice for mastery.
Find a quiet space where you will not be disturbed.
Start in a comfortable position. Sit so that your back is supported. Or if you prefer, lie down.
Relax your body and make sure that no parts of your body or limbs are crossing.
To support your surrender to this moment, focus on your breathing.
Take a full deep breath in...now hold it...and exhale slowly. Repeat, deeply pulling air into your lungs… pause…then exhale as slowly as you can.
This next breath, notice your belly rise...then pause…and notice your belly fall with the exhale.
Good.
Now imagine you can magically be transported to a beach, a forest, a hike trail, or a desert oasis. Which would you choose? ___________________________
Excellent.
See yourself there. No other humans or animals, just you in the quiet of this place. This is a place where you feel safe.
Picture all the details of this place, and pay attention to your body when you notice these details.
What color stands out the most to you?
What sounds do you hear?
What can you smell?
Describe the ground and how it feels to move across it… __________________ _______________________________________________________________ What is the temperature?
Do you see any colors or light rays off in the distance that may be shimmering? Excellent.
Name one word for how you feel in this space?
Take a full deep breath in...now hold it...and exhale slowly. Repeat, deeply pulling air into your lungs…pause…then exhale as slowly as you can.
This next breath, notice your belly rise...then pause…Now notice what you smell. Allow that scent to be named as you exhale.
Very good.
Focus on your body. The sensations of safety are in your body…..describe how safety feels in your body at this moment? ______________________________
Scan your body now for any area that is tense. Tenderly release that tension. Notice the ease in your chest. Notice that your belly is relaxed. If you notice any part of your body that is not at ease, bring warmth and tenderness to that area.
What color stands out the most to you?
What sounds do you hear?
What can you smell?
Do your legs feel relaxed? _____________________________________________ Are you resting in this safe space? ______________________________________
Do you need anything to feel more comfortable, like a chair or a hammock? Anything you can imagine belongs to you in this safe space.
What do you hear? __________________________________________________ What color is standing out to you in this moment? _________________________
Notice that your body feels the pull of gravity. Are you lighter or maybe heavier than when we began? ________________________________________________
Notice that your neck feels the pull of gravity. Is your neck supported in this safe space? Do you feel full ease in your neck? _______________________________
Take a full deep breath in...now hold it...and exhale slowly. Repeat, deeply pulling air into your lungs… pause…then exhale as slowly as you can.
This next breath, notice your belly rise...then pause…Now notice what you smell. Allow that scent to be named as you exhale.
Very good.
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