I'm going to lead you in a guided meditation to help you to visualize a goal.
We're going to begin with some deep breathing.
This will relax your body and get you ready to do the visualization.
We're going to start with deep breathing.
Place your hands on your stomach and breathe deeply.
You should be able to feel your stomach rise and fall.
Inhale for 5,
4,
3,
2,
1,
Hold for 2.
Exhale for 5,
4,
3,
2,
1,
And hold for 2.
Inhale for 5,
4,
3,
2,
1,
Hold for 2.
Exhale for 5,
4,
3,
2,
1,
And hold for 2.
Inhale for 5,
4,
3,
2,
1,
Hold for 2.
Exhale for 5,
4,
3,
2,
1,
And return to your natural rhythm of breathing.
If you begin to lose focus,
Just bring attention back to your breathing.
Now,
I'm going to ask you to visualize a garden.
Ahead of you,
You can see a beautiful garden.
It could be any type of garden that you like.
A Japanese garden.
A lush tropical garden.
A wildflower garden.
An English country garden.
Or it could be a forest,
A mountain,
Or somewhere in the wilderness.
Your ideal place can be anything that you want it to be.
Visualize everything to be just the way you would like it.
As you enter the garden,
What can you see?
You can create your own flower colors and flower types.
Hybrids.
Use your imagination.
Visualize a place that excites you and that helps you to feel your best.
Look at the intricacies of the flowers.
Imagine yourself breathing in their scent.
Make your ideal garden as large or as small as you like.
As you keep walking through the garden,
You can see a pond ahead of you.
It's glassy and still.
Create the space exactly as you want it to be.
Look at any trees or shrubs hanging over the pond,
Pebbles or stones in the pond.
As you draw near to the pond,
See if you can find a place to rest and sit down.
Now imagine a warm feeling running down from your head to your extremities.
You feel totally at ease,
Totally relaxed throughout your body.
Now we are going to picture something you would like.
It could be a goal or something you would like to have.
It is your ideal scenario.
Have fun with it.
We will picture this in three scenes and run it through a bit like a movie.
As you think of what you would like to visualize,
You could think of three steps or three static visuals.
This is a light-hearted exercise and we want to conjure up how it feels to have what you desire.
Imagine the details and allow yourself to feel how good it feels to achieve what you desire.
If you have difficulty picturing what you would like,
You could perhaps think of an image on your vision board or on social media in a magazine.
Imagine the job,
Car,
Body or home that you would like.
Perhaps what you desire is not a material thing,
But running a successful charity or a charity event.
Travelling to another country to help people or helping to change the world in some way.
You can visualize a different goal each time you practice this meditation.
If you are picturing a new place to live,
Picture your new neighbourhood.
What does it feel like to drive down your road?
You could imagine yourself returning home after going out or imagine your family there or having a party and everybody having a wonderful time.
If you are picturing total health,
Imagine yourself healthy.
If you are picturing changing your body,
Imagine yourself wearing your ideal outfit.
Visualize yourself from the front and the back.
If you wish to write a book,
Do something related to charity or invite change into the world,
Imagine the effect it has on others rather than on you.
This could help you open yourself up to new creative ideas.
Now think of three steps that you could take to help you achieve that goal.
Take a moment to plan it out in your mind.
Now we are going to run three scenes of this goal in your mind.
Now visualize scene one.
And visualize scene three.
Take a minute and allow yourself to feel what it's like to have what you are visualizing.
Now as we imagine it a second time,
Take as long as you like on each scene.
Don't allow your mind to drift,
Keep a clear visual and consider any steps that you need to take for this goal to come to life.
Now run scene one.
Now we will run it a third time.
Scene two.
How do you feel?
Our subconscious mind is receptive to change in this state.
Run these new thoughts in the morning just upon waking and at night as you fall asleep.
If you need to adjust your mindset,
Run your scenes during the day.
In a few minutes we will come back into the room.
Before we do,
Once again,
Visualize your perfect garden.
This is a place where we can visualize how we would like things to be.
Now as we start to slowly come back into our waking state,
Allow yourself to feel empowered.
Give thanks and feel gratitude for what you have just visualized.
When you feel ready,
Come back into the room.
