Hi,
Welcome to part two of this setting goals from a place of heart and tension.
And in this.
.
.
Part,
I'm going to offer you a short meditation,
Guided visualization,
To help incorporate those four strategies that we talked about in terms of setting goals and really bringing them into this visualizational mind-body exercise.
So if you're comfortable,
You can close your eyes.
And otherwise you can bring your gaze downward to a soft focus.
Just allow yourself to get as comfortable as you can in whatever position you're in,
Sitting or lying down.
Beginning by Bringing some awareness.
The places where your body is making contact.
With the surfaces that are supporting you.
You might notice.
The feeling,
The sensation of support.
Underneath you.
As softness.
Our firmness.
Warm.
Coolness.
Or something else.
If your feet are on the ground.
I encourage you to feel the sensations.
At the soles of your feet.
Feeling the solid ground beneath you.
Earth beneath you.
And if you're comfortable.
Begin by then expanding your awareness to your breathing.
And for some people,
Bringing awareness to the breath is not comfortable.
So if that's the case for you,
Really just continuing to focus on those touch points where your body's making contact with the surfaces that are supporting you.
But otherwise beginning to notice the natural rhythm of your breath.
Coming in.
And going out.
Noticing the expansion.
With each breath in.
The natural letting go.
And softening.
With each breath out.
You might see each exhalation.
As an opportunity.
For letting go of any tension or tightness.
That you don't need to be holding right now.
You might feel tension releasing from your forehead.
Ciao.
Maybe tension softening at your neck,
Shoulders.
Loosening.
And softening down your back.
Feeling a kind of a wave of relaxation spreading all the way from top of your head down to the soles of your feet.
That encouraging you to Bring to mind the goal.
That you were working on.
And really beginning to focus on your why.
Connecting in with why this goal is so most deeply important to you.
What those inner values are.
And just hold this goal lightly in your awareness.
Imagine that it's like a seed.
And see yourself planting the seed gently and lovingly in the earth,
Surrounding it with soil.
Let the seed land safely in the soil.
And imagine that this gentle breeze is present.
And in that gentle breeze,
You can let go of anything that you don't need that's not serving you.
Maybe letting go of any negativity or self-doubt.
Self-criticism releasing anything about this goal that you don't need.
And just see it dissipating.
Into the atmosphere vanishing.
As you connect in with why this goal is important to you.
You might picture that beacon of light.
Front of you Flashing light.
This guiding light.
Helping you stay the course.
Helping remind you.
Of your deepest values.
Every time that you see that beacon It helps you to move towards.
Your goals with greater ease.
Lighting the way for you.
Reminding you of what's most deeply important.
The beacon provides this optimal environment for your seed to thrive and grow.
The energy from the beacon nourishes your seed.
Even if.
.
.
There might feel like some challenge or difficulty,
Even if there's some discomfort.
And approaching your goal.
Needing to step out of your comfort zone in some way,
Putting extra effort in,
Tolerating a craving,
Whatever it might be.
Every time you picture your beacon,
It guides you home.
Connects you with your wise self that knows what is best for your well-being.
And as you connect in with your deepest values around this goal.
Drop into your body and notice what physical sensations are present.
But positive emotions are present.
Allow yourself to feel that now.
Allow yourself to breathe in any of those positive emotions that you experience.
Through your heart center.
Breathing in and out.
As if.
.
.
Through your heart.
And now bringing to mind what it is that you want to say yes to,
Some of those behaviors that feel enlivening.
But feel energizing.
When you think about moving toward them.
And imagine that you could just breathe in and out through the heart center,
The area around your heart.
Connecting in with this yes.
Your heart energy is like the energy of the sun.
Providing nourishment for your seed.
Helping you connect in with the positive intentions for yourself.
As you think about your goal.
Might think about.
Positive emotions that get generated.
When you say yes.
To those behaviors.
Really connecting you to the intentions for this goal.
And holding these positive emotions in your heart,
In your mind.
And beginning to magnify them.
Is there excitement?
Is there joy?
Is there caring energy?
Or something else.
Whatever that is,
Imagine that this positive emotion is like fuel.
Igniting the growth of your seed,
Giving it.
Exactly what it needs.
Now imagine.
.
.
Taking some small steps forward towards your goal.
What would that look like?
What would a small step look like this week?
Or even today.
If you want to exercise.
Start exercising.
Maybe it's going for a five minute walk today.
Think about in your mind what might feel small and achievable.
And see yourself doing that thing.
As you see yourself doing that thing,
As you picture that in your mind.
See if you can really drop in to your body and sense into what are the positive consequences.
Of taking that action today,
Tomorrow,
This week.
How would that feel?
Really feeling that now in your body.
Each of these small steps is like watering your seed.
Helping that plant to grow,
Giving it what it needs to grow bigger and stronger each week.
Picture your inner nurturer,
Your inner coach.
Your inner cheerleader.
It could be some version of you.
It could be a mentor or a friend or an imagined.
Compassionate being of some kind.
And picture this.
Person or whomever or whatever you envision with you right now next to you.
Feeling their caring energy.
Knowing that they want And this part of you wants.
What is best for you?
Aligned with your deepest well-being.
If you had this caring coach by your side.
As you go through the day,
As you go through the week.
What'd that sound like?
In your mind,
What would this person.
.
.
Or this being or this part of you,
Say to yourself,
To encourage you to move forward towards your goals.
If you had a hard day or.
Started to veer off course or get stuck.
What would they say to guide you?
See if you might hear these words now.
Really sensing into.
The felt sense of that in your body.
Visualize going through your day.
Connecting to your guests when you first wake up in the morning.
Seeing your beacon in front of you.
Like a little flashing light.
Coming on and off throughout the day,
Reminding you of what's most deeply important.
Hear the voice of your inner coach.
Encouraging you.
As you go through the day.
Maybe even picturing yourself starting to veer off course and letting your beacon guide you.
Letting your coach nourish you.
Encourage you.
So that you can find your way back on course.
Really sensing into this encouraging,
Caring,
Supportive energy that is available to you.
At any point.
In your day.
When you're ready.
You might let these images begin to fade knowing you can come and revisit this exercise anytime you'd like.
Just come back once more to holding.
The positive emotions that you experience that you tapped into.
Holding those in your body,
Connecting in with those.
Inviting in a feeling of joy,
Care,
Excitement,
Freedom or anything that's here for you.
Noticing how your body feels.
Bringing your awareness back into your body,
Resting on the supportive surfaces where you are.
Whatever room you're in.
Taking a few deeper.
More intentional breaths.
And gradually bringing your awareness back into the room whenever you're ready.
Opening your eyes if they're closed.
And fully coming back.
Thank you so much for joining me for that visualization,
Meditation.
I hope it was helpful.
I hope it's one that you might be able to revisit from time to time to help move you forward towards your goals.
With greater ease and joy.
Take good care.
