Welcome to this guided meditation on visualizing your next steps.
I want to invite you to just find your version of a comfortable seat,
Whatever that looks like for you.
You can sit on a block,
On a bolster,
On a chair,
On your couch.
It's fine to have back support.
Please find a seat where you can be comfortable for the next five minutes or so.
Let your spine lift up tall.
And let your eyelids soften and close.
Feel your face relax,
Your jaw relax,
Your forehead relax.
Feel a warmth and a softness around your temples.
Feel your breath coming in and out through the nose.
Shoulders softening all the way down to the fingertips,
A sense of relaxation.
As the palms rest on your lap.
As your breath starts to settle.
And your body starts to settle.
Begin to move your internal awareness to that space between the eyebrows or that space at the back of the forehead.
The mental arena.
And not focusing in,
Not trying to imagine anything right now,
Just resting.
A soft internal awareness,
A soft gaze in this space.
Notice what is already there appearing to you.
Maybe you see some colors or shapes or Bye.
Just noticing.
Now I want you to bring to mind one goal or one thing that you're working towards maybe in the next week.
Bringing to mind something that feels like a small obstacle.
There's a little resistance.
Is something you'd really like to achieve or attain within the next week or so.
I want you to try to see that in your mind's eye for a moment.
What does this goal look like?
What does the outcome of the accomplishment look like?
And it's fine if you're feeling resistance right now,
That is normal.
If you're feeling blocked from even seeing the outcome of achieving this,
That is normal.
Just try to bring it to mind,
Even if it looks a little vague.
And now I would like you to imagine that entire mental space behind the forehead.
As a broad,
Expansive sky.
Blue sky but filled with puffy white clouds.
And as you breathe,
I want you to imagine these clouds separating.
And drifting away off to the sides out of sight.
So every time you exhale,
You might see these clouds drift a little further.
And a little further.
Until they're out of your view.
And the sky becomes more and more clear.
And imagine you can start to see your goal.
Behind these clouds that are parting.
With a little more clarity.
Breathe in and as you breathe out.
Just let those clouds float apart,
Revealing an easy path.
To that goal.
And this process does not need to be perfect.
The more you practice it.
The more refined it will get,
And you may be able to visualize even more details.
But just the act of using your breath to clear any obstacles to that which you desire.
Is going to be powerful and centering.
So take a few more breaths and keep visualizing this happening in your mind's eye.
The entire sky of possibility opening up.
And that goal is right there behind the clouds,
Present and clear.
Now,
If you're having a challenging time with this,
I want to invite you to just look at the next step towards that goal.
Maybe don't.
Hop forward to the entire outcome just yet.
But just look at the next step.
What is the next one thing that needs to happen?
To get closer to achieving that goal.
Visualize that.
Feel that realm of possibility.
And as you continue to practice this meditation,
You'll go deeper and deeper.
Breathing,
Holding the image,
Whether it's your first step towards the goal or the entire result,
Holding that visualization in your mind for one more moment.
No resistance.
Soft smile.
Soft base and jaw.
Encouraging the brain and body to receive and to accept this as reality.
And the next time you happen to exhale,
Just allow that vision to go,
Allow it to fade.
So focus comes with clarity of mind and your breath helps to message your brain that things are safe and things are possible.
So when we use our breath in tandem with a gentle visualization,
We start to rewire the brain for possibility.
And you get a little bit closer to achieving those things that you want.
You can open up your eyes slowly if you haven't.
Notice how you feel.
Do you feel a little more spacious or clear,
Or maybe focused,
Maybe just a little more confident?
That these things are possible to achieve.
Come back to this meditation whenever you need it.
Even just a short tuning in,
Closing the eyes and visualizing the first step of your goal.
Is enough to make significant changes in your brain.
