This is a visualization meditation.
When I practice visualization,
I like to take a moment to consider the beauty and incredible ability our minds have to create visual images and stories in our mind's eye.
It really is an amazing gift.
It's also important to acknowledge that there are times our minds can create images,
Scenarios,
Or stories that are unhelpful,
Uncomfortable,
And even at times painful.
In today's meditation,
We'll practice using visualization in all its beauty,
In a way that's healing,
Intentional,
And cultivates a greater self-awareness.
We'll also be using labeling in this practice,
Another tool that can help us create a little distance between us and our thoughts,
Allowing us to be the curious observer of our own mind.
Let's begin by coming into a posture that offers comfort,
Ease,
And stability.
Sensing the space around you and sensing the feeling of your body sitting.
Keeping in mind that this is your practice,
Making any accommodations that best support you today.
When you're ready,
Allowing the eyes to close or simply looking downward with a soft gaze.
Inviting you to arrive in this very moment,
Here and now.
And as much as possible,
Letting the thoughts of the day fall away.
Just being here in this moment as much as you can.
Noticing the flow of your breath just as it is.
And tuning into the sensations of the breath as it moves in and out of the body.
Nothing to change.
Beginning to bring to mind the image of a slow flowing river.
Maybe there's a river you know of that you can bring to mind.
Or maybe you can create a visual of a river in your mind's eye.
What color is the water?
A clear blue maybe?
Or an aqua green?
How deep is your river?
Does the bottom disappear out of sight?
Or does your river flow just along the surface of a rocky river bend?
What's on either side of the river?
It could be a forest full of trees.
Or a river with a river bed.
Or a forest full of trees.
Or a flat,
Wide,
Grassy meadow.
Taking a moment to visualize the river.
It's slow flowing water.
The light reflecting on its surface.
As you sit with the image of the river,
You'll likely notice that your mind has wandered.
This is part of meditation.
This is what minds do.
Each time you notice that your mind has wandered,
You're already back in the present moment.
Inviting you,
As much as possible,
To take on the role of a witness to your thoughts.
As an observer,
Viewing your thoughts floating along the river in your mind's eye.
I'd also like to invite you to label your thoughts as simple as a thought.
I'd also like to invite you to label your thoughts as simply a future thought,
Or a past thought.
When you've noticed your mind has wandered,
With interested curiosity,
Considering if the thought is about something happening after this moment,
Or about something that has happened before this moment.
Or about something that has happened before this moment.
Once you've labeled your thoughts as future or past,
I'd invite you to release it and let it flow gently down the river.
So taking an extended moment now to focus on the image of the river.
Practicing gentle curiosity by witnessing and labeling thoughts as future or past,
As you release them to float peacefully downstream.
Each time gently bringing your focus back to the image of the flowing river.
Now,
Gently allowing the image of the river to fade away.
Shifting your attention now to consider what it felt like to observe your thoughts.
Was it comfortable?
Was there any discomfort?
Were you surprised by any of your findings?
Visualization and labeling are tools that you can use throughout your day,
Creating micro moments of mindfulness and awareness.
As this practice comes to a close,
Gently shifting your awareness to take in once again the body sitting,
The breath flowing,
And the feeling of being in the moment.
Now,
Let's take a moment to think about what it feels like to be in the moment.
The breath flowing and the space around you.
Opening the eyes if they've been closed.
Taking a moment to stretch or move in any way that feels supportive.
Considering how you can carry the awareness that you've cultivated here into the rest of your day.
Thank you for taking the time to visualize with me.
Wishing you a wonderful rest of your day.
