Mental Declutter Visualization

A guided meditation with visualization, conscious breath, and inspired words, inviting you to sit, notice, and gently tend to your inner landscape.

We begin by sinking into gravity and turning our awareness inward, reconnecting with presence, agency, and inner authority. Bringing the mind’s eye to our mental space, we notice what has been taking up residence there and use breath and visualization to clear what feels heavy, repetitive, or no longer helpful.

We then breathe fresh life into this space through love, gratitude, inspiration, and possibility. This is a reminder of our capacity to consciously tend to our mental landscape, choose what we wish to give our attention to, and participate in shaping our experience of life.

Featuring a beautiful background soundscape by Marcus Fung and concluding with a prayer and affirming words inspired by the work of Paul Selig.

Transcript

Sitting down. To focus and tune in. To your inner witness. Noticing how your body is feeling today as you sit. Noticing the gravity that's got you here. Perhaps sinking into it a little deeper, Feeling the weight of your body being held. By the chair, The floor, Cushion, Or wherever you find yourself. Choosing this moment to check in with your inner state. And your inner perception. And your inner connectedness to your agency. And your own inner authority with co-creating the experience of your life. Take a nice deep inhale into your belly. Fill the belly. Fill your chest. Breathe all the way up to the crown of your head and take a pause for just a moment, Holding your breath at the top. Exhale it all out. Release, Sinking deeper into gravity. Take another deep inhale through the belly. The chest, All the way up to the crown of your head, Taking a pause, Allowing yourself the experience of filling yourself up with your own life force consciously and feeling that. Let it go. And one more time, Filling up your belly. Your chest with your rejuvenating breath, Breathing it all the way up to the crown. Just taking a pause for just a moment, Feeling. The illumination of your body with your own breath and light force. Letting it all go now. Ah, Dropping down even deeper. This moment is just to be, To be present. To be just a little more gentle and observant. With yourself Taking notice of your body today, Doing what you need to relax it even more. Settling in. Bringing your mind's eye to. . . Your head today. How does your head space feel? Your mind space? Your mental field? You may feel it very deeply, You may sense it and see it, You may hear it. You might hear thoughts and chatter and an inner dialogue. Might be. Busy today up there. This is a moment to remember that you have agency. To dance with this center of your being and it does not need to rule alone. You and it does not have to overpower your day. There's a part of you that is the witness. You are perceiving. And noticing this chatter up in your mind today. You're noticing the story. Perhaps noticing where you can breathe into the space between the part of you that's noticing and experiencing and hearing the thoughts. Notice there's actually space between that and this. Machine that's running and the one that is noticing and perceiving it. Exhale all your air out right now as we're noticing this. Exhale. And fill your belly again with some breath. Breathe up into the chest, Expand, Expand, Expand. Bring your breath up into that mental space. And allow it to clear it away. Exhale now with your breath. Let the breath pull out, Draw out some of the action up in your head today. Take another deep inhale through the belly. Up into the chest, All the way up into the head space. Allow your breath to circulate around your head and exhale it all out. And with the breath, It brings out, Draws out some of the mental chatter. Another time, Breathing in through the belly. Nice and easy up into the chest. And if you're feeling, Sensing, Or seeing it, Notice the breath swirling, Feeling the swirl around your head as it pulls everything out with your exhale now. And just feel. Notice that you are the experiencer. And some aspect of you can choose differently. You can choose whether thoughts are helpful or unhelpful. To the reality that you want to experience. Notice that your imagination is co-creating your experience of reality. And just as we can imagine beautiful things we can imagine dreams and ideas that feel good. We also use our imagination to Think of circumstances and stories that are not so helpful. It's the same tool but it is being used in different ways. This aspect of you that is receiving this presence and just noticing and that's hearing these thoughts and words is the same part of you that can engage with the mind differently Imagine how your headspace feels to you right now. Perhaps you just see a vision of it in your mind's eye. Perhaps you are just feeling it, Noticing the quality of it. Perhaps you're hearing it. There's no right or wrong answer. Notice the mind, And if you are the chooser, Notice that you can choose to remove some of the contents of that space now. Whether you're Turning the volume down. Or whether you're seeing things being decluttered out of there and you're removing them physically in your mind's eye through a vision, Or you're feeling yourself perhaps sweeping away the inside of your mind. Or lifting things out of your mind and you're feeling the sensations of lightness. Just notice how you have the tool of your imagination now that can see, Sense, Feel here. To. . . Remove what doesn't serve you. Exhale all your air out now. Fill up that belly again. With your own life force, Breathe all the way up to that head space again. All the way up there. Hold for just a moment, Let your breath circulate in your head. And exhale now all of your air out. Noticing if you feel a little differently just with this presence and awareness. With choosing your autonomy and your power to choose what goes in and out of your mental field. Now on our next breath together, We're going to bring something to our imagination that we want to nourish our mental field with. Perhaps it's a feeling. Feeling of love. Feeling of gratitude, Perhaps it's a circumstance that you want to happen, Perhaps you are seeing something for yourself that you want to create or experience in your life. And we're going to breathe that feeling in all the way up to the headspace and let it circulate with new fresh energy. So whenever you're ready. Exhale all your air out and take a nice deep breath of this rejuvenating feeling. This prayer, This love, This desire of yours and breathe it all the way up to your head. Allowing it to fill your head with its magic, With its good energy, This goodness that you are claiming with your autonomy. And let it out. Exhale. Again, Let's breathe in these beautiful new intentions all the way up to the headspace. Perhaps you're seeing it in your mind's eye, Filling up your head with goodness. And then you're exhaling it out. One more time, Imagine, Feel, Sense, Taste, Hear what is it that you want to create and bring up to your mind to let it steep in your consciousness. Bring it all the way, Let it circulate. Exhale it out. Do this as many times as you need. Come back to this practice of noticing your body in space. Coming into the gravity. Noticing that you are in a dense form, Noticing you're here now. Bring your presence to your body. Bring your presence to your mental field. And notice that you have the power to choose what comes in and out. Of this space, This beautiful, Powerful, Intentional space. This is quite literally your antenna. This is what signal that you put out in the world. One of many power centers of your being that sends out signals and creates the reality that you experience. This space influences your feeling state, So remember this prayer. I know who I am in truth. I know how I serve in truth. I know how I am in truth. I am free. I am free. I am free. I am love. I choose my reality. I claim. My autonomy over my mental state. I am the master of my mind. I choose. I choose. I choose. I am free. I am love.