A Guided Visualization For Wellbeing

If there’s ever been a time for maintaining our wellness, for deep breathing, for positive intentions, the time is now. Here are some thoughts to help keep you strong, optimistic, confident, and calm. We're in this together! Activate your immune system and calm your mind. Close your eyes, relax your body, and listen often. This guided visualization is yours to enjoy on-demand.

Transcript

Hello.

Let's take this time to close our eyes,

Sit very comfortably,

And connect to the deepest part of our being,

The quiet place that's inside of us where we know deep down that all is well.

So as we begin,

Just take a minute to close your eyes.

Quiet the thoughts that are in your head.

Bring your attention very gently inward.

Allow yourself just a handful of minutes to bring yourself back,

Back to your home,

Which is your body and your mind.

We're going to begin by doing a very easy breathing exercise.

The way that it works is we're going to inhale for a count of four,

Taking the breath into the bottom of our belly,

Soft,

Deep belly,

Holding our breath.

And as we hold our breath for a count of seven,

We're imagining that air moving in a circular,

Counterclockwise direction.

And then slowly exhaling that air on a count of eight.

I'll be talking you through this,

But it's an inhale for a count of four,

Gently holding your air,

Imagining it moving in a counterclockwise direction for a count of seven,

Exhaling on the count of eight.

Let's do that together,

And then we'll move right into a guided visualization.

Here we go.

Breathing in softly for a count of four,

Holding that air for a count of seven,

Visualizing counterclockwise circular direction,

Exhaling on the count of eight.

Again breathing in on a count of four,

Gently holding,

Imagining that air circulating counterclockwise for a count of seven,

Exhaling on a count of eight.

One more time,

Inhaling on the count of four,

Holding your breath,

Imagining the air circulating in a counterclockwise direction for a count of seven,

Exhaling on the count of eight.

Keeping your eyes closed,

Bring your awareness to your body,

Scanning in your mind any areas that feel clenched,

Tense,

Blocked,

Gently,

Gently send a message to let it go.

Soften,

Beginning with the bottom of your feet,

Gently release your toes,

Your ankles,

Dropping your heels into the ground,

Softening your calves,

Your knees,

Bringing your awareness up to your hips,

Allowing your hips to drop and soften.

Letting your energy go up through your spine,

Allowing your spine to softly lengthen.

As you reach your shoulders,

Allowing your shoulders to expand,

Release,

Drop,

Feeling that energy move through your arms all the way past your elbows,

Releasing your wrists and allowing that energy to move through your fingertips.

Bring your awareness back to your spine,

Moving up through your head,

Softening your ears,

Your eyes,

Your eyebrows,

Your forehead,

Allowing this softening,

Relaxing,

Releasing to happen.

This is your body and it is full of energy,

Billions of things happening to keep you healthy,

Grounded,

Calm,

And filled with a sense of well-being.

Bring yourself a big deep breath in and exhale,

Feeling the energy of your body,

Allowing the release to go just a little bit deeper.

Now in your mind's eye,

I invite you to imagine a beautiful ball of light,

Your light,

In the center of your chest.

Picture your light right now.

This beautiful light is crystal clear,

Filled with energy.

Imagine that light expanding with each deep breath in,

Gently filling all of the areas of your body.

As you breathe in,

Imagine that light going down,

Down your spine,

Down through your legs and your feet.

As this energy finds its way to your feet,

Imagine it coming back up through your feet,

Through your ankles,

Allowing it to fill the space of your legs,

Your knees,

Your hips,

Moving up through your spine.

Allow that energy to spread through your shoulders,

Down your arms,

Through your fingertips,

Filling you with your light.

This light is moving up through your spine,

Even further still,

Through your neck,

Through your head,

Filling your magnificent head,

Your eyes,

Your ears,

Your nose,

Awakening your senses,

And it is going up,

Up through the top of your head,

Connecting you deeply from above.

See and feel your body filled with this light.

This light is penetrating each of your cells,

Filling each cell with beautiful,

Healing,

Grounding energy.

Healing each cell with all the information you need to feel just right,

To heal,

To boost your immune system,

To fill you with a deep sense of well-being.

Be in this energy right now.

Allow it to fill you.

Gently,

Gently raise your right hand and gently place it in the center of your chest.

Reconnecting to the source of your light right here in the center of your chest.

Allow this light to grow in intensity in the center of your chest,

Connecting with your hand,

Connecting with this special place in you where you can trust deep down that all is well.

In your mind,

Begin repeating the phrase,

All is well.

All is well.

All is well.

Knowing deep down inside of you at any point in time,

You can place your hand over your heart,

Over the center of your chest and just simply repeat,

All is well.

Activating this light inside of you to boost your energy,

To calm your mind,

To send loving light to every cell of your being,

To believe and feel and know that all is well.

Your body is taking care of you.

Your heart is taking care of you and all is well.

Gently releasing your hand from your chest.

Imagine this ball of light in the center of your chest is ready to show you an image,

A time when you're living your life,

When all is well.

As you take a big deep breath in,

Allow that light,

Your light,

To grow so bright that it is shining a beam of light from the center of your chest out in front of you like an old-fashioned movie projector,

Shining this light,

This beam of light onto a screen in front of you.

Imagine that beam of light right now.

Imagine this beam of light showing,

Revealing an image,

A movie of you at some point in the future where all is well,

You're happy,

Grounded.

Picture that movie right now,

See it on the screen being projected from your light.

Allow yourself to see that movie on the screen in front of you.

Allow it to come into focus right now.

And as you watch this movie unfold,

Slowly,

Slowly move toward this movie until you are so close you are stepping inside of it.

You are merging with this moving image until you are standing inside that moment in time where all is well.

See yourself be there right now.

This moment where all is well.

Take a big deep breath in and ground yourself in that moment in time when all is well.

Be there,

Allowing this image to come into focus and bring your senses fully to this experience.

Really see where are you?

What do you hear in this time and place?

What can you touch?

What time of day is it?

What are you wearing?

Allow this moment to come alive for you.

As you explore this time and place,

See if you can notice at least three specific details.

Breathing in deeply this sense of well-being,

Allowing the details to emerge.

Notice now how you feel.

What words would you use to describe how you feel in this time and place where all is well?

Taking the next few moments to be in this place,

To feel the energy,

To notice the details.

Trust that you can come back here anytime you want.

This moment is yours.

It's inside your light.

You can go back here anytime you wish.

To feel connected to this energy,

To go deeper into the details.

Slowly slowly we are going to return to this time and place with the intention to remember as many details as possible.

On the next inhalation in,

I invite you to bring your awareness back to this time and place,

To your body.

Feel the energy of your feet as you slowly wiggle your toes,

Softly wiggle your fingers,

And when you're ready,

Very gently gently open your eyes.

This new sense of calm and well-being is yours and you can access it anytime you want.

You can connect to this time and place before you go to sleep,

When you wake up in the morning,

And throughout the day simply by raising your right hand,

Connecting with the center of your chest over your heart,

And saying all is well.

To awaken this sense of well-being,

To awaken your body's natural energy to stay grounded and healthy,

Make a little small fist as if you're going to knock on the door.

And I invite you to just knock on your chest,

Right there.

Awaken your body to the sense that all is well.

Imagine yourself tapping,

Knocking on the center of your chest,

Repeating the phrase all is well.

Lastly,

When you finish this visualization,

Go ahead and grab a journal and write down in present tense language everything that you saw,

Felt,

And experienced.

You're capturing the details of this visualization,

This moment in time at some point in the future when everything is well.

You're well,

The world is well,

This deep connection to well-being has already happened.

By writing it in the present tense,

You are bringing that energy to today,

To this moment.

Record as many details as possible and fill in whatever additional details come to you as part of this creative writing exercise.

There are no wrong answers,

Just curiosity,

Creativity,

And play.

This recording is here for you whenever you need it,

So enjoy.

All is well.