Visualization for mindful living.
Find a place where you know you can relax.
Where you know you won't be disturbed for these few short minutes.
Where you can relax with your eyes closed and let go.
Focus on your breath,
Watching the rise and fall.
Watching as your lungs inflate and as they release.
Watching as the air draws in and escapes out.
Breathing in calm and relaxation,
Letting it fill you up.
All the way through your body,
All the way down to your toes.
Before you release the breath and allow the tension and stress to leave you.
Before you release the breath and allow the tension and stress to leave with the air expelled from your lungs.
Relaxation in.
Tension out.
Relaxation in.
And letting your tension out.
Now that you are feeling comfortable and oh so relaxed.
Notice what this feels like in your body.
Notice what this feels like in your body.
Make a mental note of how your limbs feel,
How your torso feels,
How your head and neck feel when you relax and let go.
I want you to observe that this state of calm awareness is comfortable and easy to achieve.
You don't need to do anything or rush or push,
Just be aware and relax.
That this state is there for you whenever you need it.
And you need it often,
Don't you?
For the more you experience it,
This level of calm,
You realize you prefer to choose this state of being.
I want you to imagine now that you are outside of your body,
Watching yourself lying here.
Notice the calm in your face.
Notice the lines softening and gentle around your eyes.
And notice the ease with which your body can move as you watch it get into a seated position and then slowly stand.
And as you are lying here,
Watching yourself stand,
I want you now to observe as this relaxed,
Mindful version of you goes about everyday activities.
Notice how they,
How you,
Maintain a level of calm as you go about cooking,
As you go about household chores,
As you go about all the things that in the past have made you tense.
And as you watch yourself,
Watch your daily scenarios unfold,
Something routine,
Something that you hardly even notice you do each day,
Such as brushing your teeth or washing up or dropping some vegetables.
You can choose whatever feels right for you.
And I want you to notice the level of calm and attention and awareness this version of you that you see in your mind's eye puts on the task in hand.
Without strain,
Without force,
And yet with care and joy and calm.
And when you are ready,
Float down inside this version of yourself.
So you are inside this scenario,
Seeing it through your own eyes,
Experiencing it with your own senses.
And as you go about this simple daily task,
It can be anything that you usually do.
What sensations are there?
What movements in your body?
What colours and textures and aromas are present?
Observe your enjoyment of each one of these observations.
Notice how present you can be.
And then notice the shift in your body as you allow this awareness.
Focus on how good it feels to be connected to what you are doing,
How good it feels to be aware,
To have no distraction,
How freeing it can be.
And take this time to evaluate how easily you can bring awareness to other daily activities.
And when you are ready,
Bringing this mindful awareness with you,
Slowly open your eyes and return to your day.
