Mindful Visualization: Bubbles

Mindful Visualizations offer a quick shift in perspective to develop clarity, insight, and a little breathing room. "Bubbles" presents a simple framework for gaining some space from incessant thinking.

Transcript

Hi,

This is Ron Levine from Mindfulness in Blue Jeans and this is a mindful visualization called Bubbles.

Begin by looking at all of the thinking that's happening as if from a great distance,

Like it's one huge bubble of thought shifting and changing as the energy swirls inside of it.

And feel the breathing as you're watching this.

You might notice that they seem to move and shift together.

They might not.

You may be able to feel one affecting the other,

Or each of them affecting each other,

Or not.

Feel the shifting,

The flowing,

It may seem slow,

It may seem fast,

It could be pleasant,

Unpleasant,

Neutral.

However it is,

Watching the movement,

Seeing how it plays out when we don't interfere,

Knowing that it can take care of itself.

Now continuing to be mindful of the breathing,

Begin to zoom in on that big bubble of thought.

As we get closer,

We might begin to see that it's not one big bubble of thought,

But many,

Many little bubbles,

All moving,

Shifting,

Overlapping,

Bouncing off of each other,

Affecting each other,

Driving each other,

All shifting each other's trajectories and this vortex of energy.

That all of them are taking place against the backdrop of our breathing.

Watch the activity of the little bubbles as they search and shift and bounce while we let the breathing be exactly as it is.

Now,

As we get closer,

We might begin to see that it's not one big bubble of thought,

But many,

Many little bubbles,

All moving,

Shifting,

Overlapping,

Bouncing,

Overlapping,

Overlapping,

Bouncing,

All shifting,

Overlapping,

Bouncing,

All shifting,

Overlapping,

All shifting,

Overlapping,

All shifting,

Overlapping,

All shifting,

All shifting,

All shifting,

All shifting,

All shifting,

All shifting all the way down.

The spaces between the bubbles of thought.

Now allow the breathing to begin to fill some of those spaces.

Note whatever effect that has on the spaces,

And the bubbles,

If any.

The guided sitting will stop here.

But please continue to breathe into those spaces for as long as you like.

And thank you for sitting with me.

Reviews

Very helpful. Thank you for the bubbles idea ! Bright visual. Much love and gratitude ❤️🙏

Joseph Campbell wrote, “Where are you between two thoughts?” This practice helps me to create more space, to slow my chattering brain, and find serene rest.

I had funny reactions during this meditation. Minutes 1-3, I was anxious trying to visualize ALL my thought bubbles and breathing steady. I almost stopped the session. But I decided to visualize different bubbles and it was at this point I laughed! Because I realized I was practicing mindfulness, there was no way I was drifting off to think of other things while trying to “get this right”!
I know there is no “right” way🙏. Thank you