A Visualisation To Help You Focus

When we are feeling overwhelmed by things to do it can be difficult to focus. Step into a beautiful garden and take a moment to find a butterfly to help bring you clarity and calm. Image by Karina Vorozheeva on Unsplash

Transcript

Sometimes we can feel scattered and rushed. We've got so many things going on and so many things to do it becomes hard to focus and prioritize. We find ourselves rushing from one task to another without giving our full attention to anything. Nothing gets done well when we're rushing. Let's see if we can gather our thoughts and focus our energy. Sit or lie down in a comfortable position. Feel your feet resting on the floor. Feel your back against the chair or the floor. Take a deep breath. Breathe in through your nose and out through your mouth. Feel the difference in the cool air of the in-breath and the warm air of the out-breath. And again. Focus on the rise of your stomach as you breathe in and the way it falls as you breathe out. Now start to imagine the tasks on your to-do list. Perhaps they're fluttering around like butterflies or birds. They're multicolored and they're moving around so fast you can't catch them. But as you continue to breathe deeply they start to slow down so you can see them more clearly. Take another deep breath and let the breath out through your mouth. Imagine you're in a very beautiful garden. You notice that the butterflies are starting to slow down even more. They're still moving but they seem calmer and they're gradually starting to settle and rest on a plant or a bush in front of you and you can see them clearly. Take another deep breath in and let it go. In your mind's eye take a few gentle steps towards the butterflies. What do they look like? Can you see the colors and the patterns? Keep taking slow deep breaths in through your nose and out through your mouth. That's it. Is there one butterfly that you're particularly drawn to? Now you can see them individually with all their beautiful markings. As you look more closely you see that some of the butterflies are moths. One by one the moths gently take to the air and fly away. You don't need to worry about those. Keep breathing slowly and deeply in and out. Take another step towards the butterflies that remain. They're all distinctive. There is one that is particularly large and beautiful. You step towards it and examine it more closely. Keep breathing slowly and deeply and explore this butterfly. Look at the colors, Look at the patterns. What does it need? Continue to take deep breaths in and out. You've found the butterfly that you need to focus on. If you look closer still perhaps you will get an insight into what it is you need to do. Hold out your hand. The butterfly lifts gently into the air and the lights on your hand delicately fluttering. It trusts you and it knows that you know how to look after it. Take one more deep breath in and as you breathe out all the butterflies gently lift up into the air and fly away except for your one precious focus butterfly. Take one more deep and calm breath. You know now what you need to do today. Thank the butterfly for your focus. Allow it to lift gently into the air and fly away. When you're ready open your eyes and bring your focus and clarity into your day ahead. You

Reviews

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I clearly see the imagery of the butterflies. I am much calmer and more focused. Thank you.