Hi,
I'm Melanie,
And this visualization meditation is for anyone who may be feeling heavy or anxious about something upcoming in your life.
It might be a doctor's appointment,
An exam,
A meeting with someone you perceive to be challenging.
Really,
It could be anything.
Over the past week or so,
I found myself dreading a couple of appointments that were on my calendar,
And I realized that my dread and angst had come from an unconscious habit of my mind.
I was catastrophizing the outcome of these appointments,
So of course I didn't want to go to them.
But when I brought this habit and my fears to the light,
I was able to consciously begin shifting them,
And I began envisioning the best-case scenario for myself instead,
Which in turn brought me a sense of peace and made attending these appointments much more palatable.
So if your mind is also grappling with fear and worry,
Envisioning all that could go wrong,
I want you to know that you are not alone.
Your feelings are completely valid,
And your fear is a very natural human response.
But with awareness,
We can gently begin to shift it by allowing ourselves to imagine what it might feel like for things to go well,
Inviting in a sense of ease,
Support,
And safety.
And that's what we're going to focus on here.
So go ahead and get into a comfortable position.
You may lay down or sit upright.
Whatever feels best for you.
This is your meditation.
Gently close your eyes and begin noticing your breath.
It's natural rhythm and pace.
The way it feels in your body as it enters and exits the nostrils.
The way the belly moves as you inhale and exhale.
And when the mind takes you elsewhere as it naturally will,
Gently guide your mind.
Back to the breath.
Just notice whatever sensations are present in this moment.
Now we'll create a sense of safety in the body by inhaling for 4 counts and exhaling for 6.
Now continue this pattern at your own pace.
If it feels good to exhale through the mouth audibly,
You have permission to do so.
You may return your breathing back to its natural pace.
Begin to feel your body heavy on your cushion or chair.
You rest easy,
Knowing that the foundation underneath you is solid and unmoving.
And with each breath you take,
Your body relaxes deeper and deeper.
Deeper and deeper still.
Total relaxation.
Before you know it,
You're enveloped in a cocoon of white light.
In this cocoon,
You may begin to imagine yourself surrounded by a loving,
Steady presence.
Whether that's your spirit guides,
Angels,
Any divine being that comes to mind.
Could be your higher self,
Or simply a feeling of deep support and love.
Envision this presence or feeling as a calming force,
Soothing you.
Taking in any fear or worry and transmuting it into peace and comfort.
You feel held and safe in this energy.
Fully supported and surrounded by a divine,
Loving presence.
Soothed in your cocoon of white light.
From this place of love and safety,
You begin to re-envision what's to come.
Only as much as feels manageable.
You realize that this divine,
Loving presence is still with you,
Guiding you,
Supporting you.
You are safe here.
Envision this experience to continue to shift until it becomes your best case scenario.
You're filled with a steady,
Grounded energy,
Offering you exactly what you need.
You radiate calm and presence from within.
You know just what to do,
When to do it.
You are so supported and loved.
Repeat these mantras in your mind.
I am safe to envision the best.
I am held.
I am supported.
I can call on this divine,
Loving presence at any time.
Or allow any other mantras to move through you now.
Repeating them in your mind.
Breathe in trust and exhale any remaining tension or doubt.
Surrender the outcome and trust that positive experiences are very possible for you.
Bask in this feeling.
Take notice of the sense of safety and support that you've created in this cocoon of white light.
This newly envisioned experience is available to you at any time.
And you may tap into it by envisioning this best-case scenario again and again.
If it's helpful for you to journal on your newly found experience,
I encourage you to do so once this meditation ends.
Repeat the following.
I am safe to envision the best.
I am held.
I am supported.
I can call on this divine,
Loving presence at any time.
And begin to feel the presence of this divine,
Loving presence.
Gaining awareness of the present moment again.
Your body resting on the cushion or chair.
Your breath as it enters and exits your nostrils.
The movement of your belly as you inhale and exhale.
We dedicate this meditation to all living beings.
Those filled with stress and worry.
May our minds be free and our journey be lighter.
And when you're ready,
Go ahead and open your eyes.
Much love and many blessings.
