This practice is designed to help you both imagine and create a healthier,
Happier future.
You can do this practice lying down,
Sitting on a meditation cushion or straight back chair,
Whatever's most comfortable for you.
First,
Take a moment to arrive in the present moment.
Just your posture,
Gently rolling your shoulders back,
Opening your chest and lengthening your spine.
Try sitting in an upright but relaxed posture.
Now close your eyes if that's comfortable for you and begin to slow and deepen your breaths in through the nose and out through your mouth.
Aim for 4 seconds in,
4 seconds out.
Keep breathing,
Letting your breath be as slow,
Deep and steady as possible.
Now I'm going to lead you in a guided imagery practice,
Imagining your life one year into the future.
This is a practice we often use in schema therapy to help you imagine what it's like to fully inhabit your healthy adult part.
The part of you that is strong,
Calm,
Kind,
Rational,
Mature,
Which we're always trying to develop in therapy and other personal growth work you might be engaged in.
As we go through the imagery,
Try to be there as much as possible.
The more vividly you imagine everything,
The more real it will seem to your brain.
That said,
Remember that people are more or less visual,
So don't worry if you can't really see what's happening in your mind's eye.
Just having a sense of what you're experiencing is fine.
Now,
I want you to imagine a day in your life,
Exactly one year into the future.
Let's say it's a Saturday,
So you can start by waking up,
Knowing you have no work that day.
As you open your eyes,
Imagine that you've slept well and are feeling rested and recharged.
When you open the curtains,
Sunlight streams through your window and you immediately feel an uplift in your mood.
Now imagine going about your morning routine,
Taking a shower,
Getting dressed,
Having breakfast,
All with this upbeat,
Positive feeling.
What's that like?
Is it different to how you normally feel in the morning?
If so,
Just notice and enjoy the more energised,
Upbeat feeling.
As you move through your morning,
Let's imagine that you have some enjoyable plans for the day ahead.
What might those be?
Are you meeting a beloved friend or family member,
Engaging in a hobby you really enjoy,
Doing something cultural like going to a gallery or concert,
Or perhaps just hanging out with your partner or kids and doing something fun with them?
Remember that it's okay,
You don't actually have some or all of these people in your life right now.
Maybe you struggle to make friends you like,
Or your family relationships don't make you feel good at the moment.
But as we move through this practice,
Remember that you're imagining a different future for yourself,
Which will include a partner,
If that's what you want,
And kids,
Or nice supportive friendships.
As I always say to my clients when we're doing imagery together,
Don't let reality get in the way.
We're just imagining a future life in which you are happier and healthier.
So even if it feels a bit daunting or hard to see this happening,
That's fine.
Just go with the flow as much as possible.
We're helping to build this future in your mind first,
Which will make it easier to achieve in reality.
So,
Back to future you.
Now leave the house and start enjoying whatever activity you had planned for the day.
As you do so,
Try to imagine as much sensory information as possible.
If you're meeting a friend for lunch,
What are they wearing?
What does the cafe or restaurant look like?
What delicious smells do you enjoy?
How does the food taste?
If you're spending time with another person,
Also try to focus on how it feels to be with them.
If it's a friend,
What's it like to spend time with someone who just gets you,
Knows you so well and really likes and accepts you for exactly who you are?
And how does it feel to be with them?
Are you smiling?
Do you feel warmth in your chest or stomach?
Imagine a sense of joy,
Pleasure and connection with this person.
Let's just stay with that for a moment.
Now keep moving through your imagined future day,
Enjoying whatever activities you have planned.
And as you do so,
Keep bringing your focus back to the mindful,
Sensory,
Moment-to-moment experience of being a healthy adult.
Whatever you're doing,
Try to fully inhabit it.
Be present.
Buddhist teachers call this experiencing your experience.
We're all having experiences,
All the time,
But we often barely notice them because we're so caught up with thinking,
Planning,
Worrying,
Ruminating,
List-making,
Operating ourselves for some imagined failure.
As a healthy adult,
You're fully experiencing the experience of this day,
However you've constructed it.
Now let's imagine your home after your long,
Happy,
Fun-filled day.
How do you feel arriving back to your lovely,
Safe,
Cozy home?
You may be alone or with a partner or family.
Either way,
Allow yourself to feel content,
Sated,
Relaxed,
As your mind scans over enjoyable memories of your day.
You eat dinner,
Then relax with a burka by watching TV.
And finally,
As you head up to bed,
Take one last moment to savour this day,
Knowing that this is how your life feels as a healthy adult.
That doesn't mean you have zero stress or worry,
Of course,
Because that's all part of living a human life.
But you also have fun,
Pleasure,
Love,
Companionship,
Because that's part of being human too.
And you deserve every moment of joy and laughter,
Especially if those things have been lacking in your life up to now.
Now let the image start to fade,
It's fading,
Fading and it's gone.
Then gently bring your focus back to the weight of your body,
Resting on the bed,
Cushion or chair.
And become aware of your whole body,
Wriggling your fingers and toes a little.
Then shift your awareness to the rhythm of your breathing,
Focusing on your breath until you hear the bell.
