Welcome to the third meditation in five steps for taking action with compassion.
Today we will focus on vividly visualizing what we would like our lives to look like if we achieved our dreams.
For this meditation,
Just choose one area of your life you'd like to focus on,
Such as health,
Finances,
Or relationships.
You can always come back to the visualization and work on each area as you develop ideas about how you'd like each one to look.
Let's get started.
Take five deep breaths,
Breathing in through your nose and out through your mouth.
With each exhalation,
See if you can relax your body,
And then with the next one,
Relax even more.
Now bring to mind the desired outcome you would like to experience.
Picture it in as much detail as possible.
Bring to mind your other senses and imagine what you might hear,
Touch,
Smell,
And taste if you had this experience in your life.
Think about how you would feel if you already had accomplished this goal and were experiencing the benefits.
Would you be calmer,
More peaceful,
Have more energy,
Feel more joy?
Get clear on the emotional quality that you believe this experience would bring you.
Then notice what that emotional quality feels like in your body.
Are you feeling expansive,
Lighter?
Is there tingling or energy running through your body?
Take a really clear snapshot of the emotional energy of this experience and soak it in.
Next,
Think about what having this experience does for you on a deeper level.
For example,
If your goal is more financial freedom,
What does that offer you?
Does it meet a need for autonomy,
More ease,
Greater contribution?
If you are desiring more fulfilling relationships,
What does that bring you?
Will you feel more connected,
Alive,
A greater sense of support?
Think about what achieving this goal gives you in your life.
Now,
Keeping in mind whatever that was that you believe this goal will give you,
Maybe it's support,
Greater compassion,
More security,
Deeper peace,
Think of a time when that need was met.
When have you felt that way in the past?
Maybe a time when someone really supported you or offered care,
Or a time when you felt really alive and joyful.
If you can't recall a time when you experienced this need being met,
Just return to the emotional quality that you hope this goal will bring.
Again,
Soak in this experience and feel it in your body.
Take a moment to choose to believe this experience is possible.
Even if you don't fully believe it,
Just pretend.
Say in your head or out loud,
This is possible.
Take three deep breaths and slowly and in your own time return to the space around you.
Congratulations on taking an important step in creating the life that will bring you the most joy and satisfaction.
Creative visualization takes practice,
So if you feel discouraged,
Remember that this is a skill that can be learned with consistent practice.
We are rewiring our brains to recall more easily what it is that we want and any experiences where we've already had a taste of it.
Plus,
The brain cannot tell the difference between real and imagined activities,
So doing this visualization creates new neural connections and makes it much easier for us to stay consistent with habits and make progress more quickly.
I look forward to connecting with you on the next meditation about making compassionate space for negative beliefs and stories that may be holding you back.
