Visualization

Quite a long time ago I participated in a workshop. In it one thing I took away, and still use, is Visualization. A guided one that you can follow along is helpful. There are even apps on devices that can be good.

I am able to make up my own. Sometimes I think I should record them even just for my own use.

I find visualizing guided mediation can help me calm. Often it can shift my perspective as well. The feeling of peace seems to come with this distractive tool.

To try it

- get a comfortable position and try to be unfurled. A bit of a star position so unclasped hands, arms away from sides, knees not touching.

- quiet area so no distraction. Earplugs or headphines may help

- breathe slow and deep
I use square breathing which is count 4 in, 4 hold, 4 out, 4 pause
Feel it open your lungs.

- focus in relaxing each part of your body
Imagine silver light swirling down and releasing tensiin from the top of your head, down your face and neck, shoulders to the tips of your fingers, chest, torso, pelvis, hips, down your legs to knees and around your calves. All the way to the tip of your toes.

- breathe and focus

-visualize in your mind

Example

Imagine a blackboard with a small white dot in the center. Watch it get bigger until it is big enough to climb through.

On the other side you are on a well travelled dirt path. Stones glitter with the sun. Blue sky. Birds. A rabbit crosses your path ahead. Walking toward a large oak tree.

Stop beneath. Sit and rest. Take in the lush grass and fresh air. Deep, soothing breaths.

Listen to the birds. Watch small clouds pass over.

Soon you get up and travel toward a small cottage. Stone and wood. Flower boxes at window sills.

The door is open. A sign says 'come in and enjoy'.

It has comfortable arm chairs. A wooden table. A plate of cookies and warm drinks. You sit.

A small stove burns gently in the corner. A soft warmth.

On the table is a box. It has gems and gold gilding.
You open it.

Imagine that in this box there is something you have been searching for. It is not a tangible item.
Perhaps a need. An inner wisdom. A strength in self. A feeling of purpose.
Imagine it is in this box.
Like light it covers you. Penetrates. Lingers.
A feeling of knowing comes over you.
Like a gift. You have awareness. A direction.
Peaceful feeling.

You rise and begin your journey back.
Paying closer attention to your surroundings.

Blades of wide grass sway in the breeze.
A frog hums in the weeds. A small fox in the distance.

Soon you reach the hole.
Climbing through.
This place is always here.

Return.
Watch as the big hole slowly returns to a dot on the blackboard.

Breathe x 10...slowly coming back to the place you got comfortable.

Blackboard
White dot
Grows to hole
Climb thru
Meadows
Paths of wildflowers
Butterlies linger
Sit under a tree
Breathe
Visualize
Calm
Then return
Slowly
~A.R*