Visualization Meditation: Activate Your Subconscious Mind

This meditation practice utilizes breathwork and the power of visualization in order to help you activate your subconscious mind and to get you on the pathway to manifesting your dreams and goals. The power of the subconscious mind is critical for visualization exercises, and even more essential to seeing your dreams and aspirations come to life. This practice contains no ending bell to signify the end of the practice -- just words.

Transcript

Hi,

And welcome to today's meditation.

My name is Leah Frazier,

And I'm a certified meditation teacher and instructor based out of Dallas,

Texas at Breathe Meditation and Wellness.

Today's meditation will be a short meditation on the concept of visualization.

Oftentimes and sometimes at the start of a new year,

Or maybe a new career,

Or internally when we're setting new goals and aspirations for ourselves,

We often want those things or those goals or dreams to come true.

We're trying to manifest in many different ways,

But oftentimes we don't see ourselves actually attaining the thing,

Whatever that may be for you.

Maybe it's life's limitations that get in the way.

Maybe it's external influences that get in the way.

Or maybe we have something deep,

Deep inside of us just based off of past experiences or maybe how we grew up or maybe how our family has treated us or maybe what mom and dad or many other people that have surrounded us our whole lives have taught us about ourselves.

That isn't necessarily true,

But we bring those experiences into our worldview and our being.

It often limits us into truly developing into the person that we aspire to be,

And it limits our successes in life.

This is a great practice in order to see yourself successful,

Truly feel the feeling in the body and then naturally things will progress in the direction of the goal that you set or in your dreams where you will actually see yourself attracting the success that comes with that goal and actually reaching that goal through visualization.

This practice and its basic definition is the formation of mental visual images and it's the act of interpreting in visual terms or putting into visual forms within the brain.

During visualization,

We try to take you out of the conscious mind,

That thinking mind,

The one that goes crazy all day long,

And you go into almost a dreamlike state.

That's what we're going to do in the next couple of minutes is to get you into that dreamlike state,

Activating the subconscious mind,

Getting you to feel the feelings of success or where you want to be because what happens within the body is when you're able to visualize or dream just a little bit to who you want to be,

Where you want to be,

The goals you want to achieve,

Your brain doesn't know the difference between your current reality and what you're actually dreaming.

It doesn't know what is real and so the body reacts in a way as if that thing that you're dreaming is real.

Naturally,

If you make this a part of your practice maybe 10 minutes a day,

Preferably right when you wake up or right before you go to sleep,

You will see a difference in how you're quickly able to achieve your goals or those things that you've told yourself that you just can't do,

Naturally you will be able to do.

As we keep that at the forefront of our minds,

I want you if you haven't already,

You can press pause and go and get maybe a yoga mat or maybe you have a meditation cushion or maybe you just want to lay out on your carpet or on your floor but do so comfortably.

Find yourself in either a comfortably seated or rested position and go ahead when you're ready,

You can gently close the eyes or if you're not comfortable closing the eyes,

Just having a soft gaze right in front of you.

Drawing in a deep breath,

Inhaling through the nostrils and going ahead and exhaling audibly out of the mouth.

If you're still seated,

Going ahead and lengthening the spine,

Drawing the crown upwards as if it's going towards the sky or maybe even the heavens,

Relaxing the jaw,

Unclenching the jaw and making the chin parallel to the floor.

On your next inhale,

Drawing the shoulders upwards towards the earlobes and when you exhale,

Just softly allowing those shoulders to relax down the spine and down the back.

Softening the gaze and just allowing the eyes to rest between the brows.

Mentally scanning the body in this moment from head to toe,

Maybe starting at the root of the body,

Going all the way upwards up to the crown.

Just taking note in this moment just how the body feels.

Observing the body and just taking note of any sensations that you may feel,

Any emotions that may be present.

Not trying to change the emotions or what you feel,

Just observing and allowing them to pass through.

As your awareness is on the body and moving from head to toe,

Just gently noticing those areas that may have tension or stress,

Any areas that may be calling out to you for just a little bit more love and care.

As you continue to breathe in and out,

Directly sending positive energy and oxygen when you inhale into those spaces in the body that are screaming for attention.

And when you exhale,

Exhaling out all of the tension and stress from the body,

Imagining that it is leaving your internal space with every breath,

Surrendering and letting it go.

Continuing to monitor the breath,

Noticing the chest as it rises and it falls.

If you want,

You can place both hands to your heart in this moment.

Just gently feeling the heartbeat internally saying thanks and giving gratitude for this precious gift of life.

Thanks and gratitude for the heart that beats within you.

Thanks and gratitude for every breath that you take with your body.

Going ahead and drawing in another inhale and maybe noticing the coolness of the air as it enters your nostrils,

Allowing it to draw deep within and down into the belly.

And then noticing the warmth of the air as it exits the body.

Feeling the belly expand with every inhale and then feeling the belly contract back against the spine with every exhale.

Continuing to breathe in and out and just allowing the body to soften and get heavy,

Heavy against the cushion or mat or on the floor.

And at this moment in time,

I invite you to maybe allow one of your main goals or something that you're trying to achieve to now enter into the mind.

Maybe asking yourself,

What is it that I want most in this next phase of my life?

Allowing that to enter your mind and not trying to control the outcome,

But just allowing the body to tell you exactly what that is.

Allowing it to naturally arise and just observing it in this moment and in this space.

And as you hold that goal or that dream or that aspiration at the forefront of your mind,

I want you to now place yourself within that goal or that dream.

I want you to go so far as to envision the clothing that you will wear,

The colors that adorn your body as you step inside of this dream or this goal or the success of it all.

And now as you have that vision in your mind,

I want you to envision what success would look like once you achieve this goal or this dream.

Imagine the people that will be around you.

Imagine the feelings that will enter the body once you cross that finish line or you're at the finish line of this particular goal.

Imagine what you would be wearing or what you would be saying.

Go ahead and take the next few moments and just allow the feeling of achieving the goal to enter the body.

Allow it to arise out of the heart space and to just flow in and through the body from head to toe.

Whether it's feelings of joy,

Of comfort,

Of peace,

Of admiration,

Of excitement.

Allow those feelings to wash over you completely in this moment.

And if you truly want the body to just feel,

Go ahead and let a smile come across your lips.

Not forcibly,

But just naturally.

Go ahead and smile at the thought that you fully and completely and unapologetically just reached your goal.

Allow the body to feel the success of that moment.

Take note of where you may be when this happens.

Who's around you celebrating?

Who are those key central figures in your life?

Don't think about what's next or what's in the past.

Imagine that success as if it was in the here and now.

And for the next several moments,

I just want you,

If your hands are over your heart,

Go ahead and place them down both palms up,

Signaling to the universe that you're ready to receive.

And just allow the energy of you reaching your success and your goals to just enter the body.

And just take these next several moments just to feel.

Now as you see yourself successful,

You feel what that success of that goal feels like,

I want you to hold that image one last time at the forefront of your mind.

Drawing in one last deep inhale through the nostrils,

Pulling it all the way down from the bottom of your feet.

In through the belly.

And one large exhale out the mouth.

Going internally within and telling yourself that I am enough.

Going within and affirming to yourself that anything is possible.

Going a step further and internally repeating to yourself that my goals and my dreams are possible.

Affirming to yourself that I deserve to reach my goals and my dreams.

Telling yourself that I can reach my goals and my dreams.

Affirming within that I am powerful.

Opening up your heart space and receiving that I am successful.

Going back internally within and saying I can,

I can,

And I can.

Telling yourself that I will not seek external validation for my passions,

Purpose,

And my dreams.

Lastly going within and just saying that I can achieve any and everything that I want for my life.

As you internally go within I want you to give yourself thanks and gratitude for making space in this moment.

Take a little time to just dream.

To see yourself not only where you want to be but to see yourself in the fullness of who you are.

Allowing yourself and giving yourself permission to make the impossible possible and to step forward into who you are realizing yourself to be.

Giving yourself thanks and gratitude for the space that you've created today.

This little chunk of self-care.

Knowing that you deserve this.

This is what you and what life is all about.

Maybe going ahead and taking those arms out to the side and gathering all of the great energy and love and sacredness that you've created in this space today.

Bringing those hands into a prayer above the head and now bringing those prayed hands back down into the heart.

Giving thanks and gratitude for this moment and for what will be for your life.

And when you're ready going ahead and just bringing your awareness back into the room and back into your space.

Wiggling the cushion or the floor beneath the body.

On the next inhale maybe shrugging the shoulders back up towards the earlobes and then on the exhale bringing the shoulders back down the spine.

Maybe giving the body a really deep stretch.

Wiggling the fingers and wiggling the toes.

Bringing the awareness back to any sounds or any sensations that may be present in the room.

Going ahead and just moving the body ever so slightly from side to side but in gentle slow movements.

And when you're ready you may slowly blink your eyes open.

Thank you for allowing me to hold space for you today and for listening in to this guided meditation on visualization.

My hopes is that this is a practice that you can incorporate daily to not only just dream but to manifest your dreams,

Your aspirations and your goals for your life.

This can be done for anyone and everybody.

Allowing the subconscious mind to do what it came here to do and what it does best.

Just not only to dream but to make the body feel as though that goal or that achievement has already happened and naturally you will attract that opportunity or attract the circumstances to make it happen in real time.

My name is Leah and it's been an honor and a pleasure.

From my heart to yours and so it is.

Reviews

Leah is amazing