Today's meditation will focus on using visualization as a tool for mindfulness.
And if you've never done a visualization meditation before,
I want to give a little bit of background information.
So with visualizations,
We are replacing the focus being on the breath,
For example,
As an anchor,
Or the body as an anchor,
With focus on a particular mental image.
And so when our mind wanders,
We'll come back again and again to that mental image.
So in a sense,
We're using our imagination to put ourselves in an environment.
And the way that I will be guiding you through today will be focusing on using your senses to really mentally put yourself as much as you can in this imagined environment.
And the way that this can be beneficial is that when we use visualization and use our senses to put ourselves somewhere else,
So to say,
It really takes a lot of brain power.
And so it can be really helpful as a grounding technique to allow us to mentally escape from a stressful or anxiety provoking situation,
Can provide a great mental break during a long workday.
It has a lot of different potential benefits.
But as I mentioned,
It requires a lot of brain power to use visualization.
And so this can be really healing for the brain and a really great break from reality for the brain.
And so let's just get started.
Beginning by settling in and getting comfortable.
You'll be sitting in a supportive chair or perhaps lying on your back.
Beginning by relaxing your body and releasing any obvious areas of tension.
Sitting in with the forehead,
Muscles around the eyes,
Noticing any tension in the jaw,
Neck,
Shoulders,
Hands,
Chest,
Belly,
Glutes,
Legs,
Feet.
We'll take a few deep,
Slow breaths,
Beginning with an inhale through the nose,
Filling up.
We're going to hold this breath for a few moments,
Feeling that pressure build in the chest.
And then slowly with control,
Releasing through the mouth,
Feeling the relaxation that that brings to the body.
Once again,
In through the nose,
Filling up,
Holding.
And slowly,
Controlled,
You release through the mouth.
Last one here,
Deep breath in through the nose.
Hold,
Feel that tension build.
And as you release,
Allow yourself to sigh deeply.
Your entire body rests heavily on the surface where you sit or lie.
Beginning the visualization.
We're going to be visiting the beach today.
Imagining yourself walking towards the ocean.
You walk through a beautiful,
Lush,
Tropical forest.
You can hear the waves up ahead.
You smell the ocean spray.
The air is heavy with moisture and warm.
Feel a pleasant,
Cool breeze blowing on your skin as it moves through the trees.
You walk along a path,
Coming closer to the sea.
As you come to the edge of the trees,
You see the brilliant aqua color of the ocean ahead.
You walk out of the forest and onto a long stretch of white sand.
The sand is very soft powder,
And you have the beach all to yourself.
In taking off your shoes and walking through the hot white sand towards the water.
The beach is wide and long.
Hear the waves crashing to the shore.
Smell the clean salt water and beach.
You gaze again towards the water.
It is a bright blue-green.
See the waves washing up onto the sand and receding back towards the ocean.
Washing up and flowing back down.
Enjoy the ever repeating rhythm of the waves.
Imagine yourself walking towards the water over the fine,
Hot sand.
You are feeling very hot.
As you approach the water,
You can feel the mist from the ocean touch your skin.
You walk closer to the gentle waves and feel the sand becoming wet and firm beneath your feet.
A wave washes over the sand towards you and touches your toes before receding.
As you step forward,
More waves wash over your feet.
Feel the cool water providing relief from the heat.
Walking further into the clear,
Clean water,
You can see the white sand under the water.
It is a pleasant,
Relaxing temperature.
Giving you relief from the hot sun.
Cool but not cold.
You walk further into the water if you wish.
Swim if you want to.
Enjoy the ocean for a few moments here.
Allowing the visualization to deepen by bringing in all of your senses.
Trying to focus on what you can observe with each of your senses to deepen the reality of this visualization.
Noticing what you see.
Beautiful water.
White sand.
Blue sky above you.
A few drifting clouds.
Noticing what you can hear in this environment.
Waves crashing to the shore.
Birds overhead.
What smells come with this environment?
Perhaps sunscreen on your skin.
The salty ocean air.
Noticing what you feel on your skin.
Both the cool,
Relaxing temperature of the water and the hot sun on your face and shoulders.
Noticing the salty water on your lips.
Continue to use your senses to stay in this environment for another minute here.
Adding to the visualization anything that helps you feel calm,
Relaxed,
Safe and comfortable.
The mind will wander in time.
Simply bring your attention back to the senses of your environment for a few more moments here.
You are now feeling very calm and refreshed.
You walk back out of the water and onto the beach.
Stroll along the water's edge.
Free from worries.
No stress.
Calm and relaxed.
Up ahead on the beach is a comfortable lounge chair and towel just for you.
Sit or lie on the chair or spread the towel in the sand.
Relaxing.
Feeling the sun,
The breeze,
The sounds of the waves.
You feel peaceful and relaxed.
All of your stresses have melted away.
When you're ready to return from your beach vacation,
Do so slowly.
Using your senses to bring you back to your current environment.
Using the sensations,
The sounds,
The smells of the room you're in.
Keeping with you this feeling of calm and relaxation that you've cultivated here.
Feeling that you can return to this peaceful place whenever you'd like.
All you need to do is use your imagination.
Feeling ready now to return to your day.
You gently open your eyes.
