Guided Future Self Visualization and Goal Setting Meditation Begin by finding a comfortable position,
Either seated or lying down.
Close your eyes and allow your body to fully settle.
Take a deep breath in through your nose,
Feeling your lungs completely,
And exhale fully through your mouth,
Releasing any tension.
Take another deep inhale,
And this time as you exhale through your nose,
Feel your body sink deeper into support.
And continue these breaths in and out through the nose,
Deep and slow,
Allowing your mind to grow calm,
Still and open.
And as you breathe,
Notice the sounds around you without judgment.
Let them fade into the background,
Because this is your space,
Your time for you.
And this time as you inhale deeply,
Draw in calm and clarity and life force energy.
And as you exhale slowly,
Release any stress,
Worry or tension.
Scan your body from head to toe,
Notice areas of tightness,
Then with each exhaling,
Fight those areas to soften,
To melt and relax.
And then feel the connection between your body and the earth beneath you.
Imagine roots growing from your feet,
Reaching deep into the earth.
Then with each inhale,
Draw energy up from the earth.
With each exhale,
Feel grounded,
Stable and nourished.
Allow yourself to feel fully present,
You are supported,
You are safe and ready to connect with your future self.
So now imagine a version of yourself in the future,
The person you aspire to become.
See them clearly in your mind's eye,
Take your time,
Notice every detail,
Their posture,
Their expression,
The way they carry themselves,
The energy surrounding them.
Allow this future self to feel alive,
Radiant and real.
Notice their confidence,
Their joy,
Their alignment.
This is your highest potential already existing.
Visualize yourself holding an image of this future self in your hands.
It might look like a photograph,
A painting or even a glowing light.
Feel the texture,
The warmth,
The energy radiating from it.
Take a moment to connect with the essence of this future self.
Who are they?
What are they doing?
How do they feel?
Take a deep inhale now,
Drawing energy from the earth and the universe into your body.
Exhale slowly,
Blowing this life force energy onto the image in your hands.
Imagine golden warm energy infusing the image,
Making it brighter,
Clearer and more alive.
And then repeat this process a few times.
Inhale,
Drawing energy,
Clarity and purpose.
Exhale,
Sending your chi into the image,
Energizing your future self.
And as you do this,
Silently affirm your intentions.
I am aligning with my highest potential.
I am creating this future with clarity,
Confidence and purpose.
Visualize this energy flowing like a river,
Filling the image with life and vitality,
Allowing the energy to awaken every cell,
Every aspect of this future self.
And now gently place this energized image into your personal timeline,
Somewhere in the future where this goal or vision naturally belongs.
Watch it merge seamlessly into your timeline,
Taking its rightful place.
And then step back in your mind's eye and rise above your timeline,
Looking down from high in the sky.
Observe your timeline stretching before you.
See the path of moments leading to this future self,
How each step,
Choice and action contributes to them.
Feel a sense of calm certainty.
Your future self is aligned and your present actions are guiding you toward them.
And from this elevated perspective,
Allow insights,
Ideas or guidance to flow to you.
What steps,
Attitudes or actions will best support this future self?
Ask yourself,
What do I want to manifest in my life?
What areas am I ready to transform?
Allow answers to arise naturally without forcing them.
Trust the flow of your intuition.
And visualize anchoring these insights into your present moment.
Imagine a golden light connecting your future self and present self,
Integrating wisdom,
Energy and guidance.
Take a moment to feel the energy of your future self flowing into you.
Feel the confidence,
Joy and clarity radiate through your body.
Sense alignment between your thoughts,
Feelings and actions.
Imagine this energy circulating through every cell,
Every fiber,
Preparing you to act from this aligned state.
You are ready.
You are empowered.
You are grounded.
When you are ready to slowly bring yourself back to your body,
Start to feel the surface beneath you.
Wriggle your fingers and toes.
Take a deep breath in.
And as you exhale,
Slowly open your eyes,
Carrying this sense of clarity,
Energy and alignment into your body.
Into your day.
Know that your future self exists and each choice you make every day brings you closer to them.
Take a final deep breath.
Feel gratitude for this practice,
For your present self and for your future self.
And silently affirm,
I am aligned.
I am ready.
I am creating my future with purpose and joy.
Allow this energy to now settle and integrate as you move forward in your day.
