Episode 26: Visualization | Your Day

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Thank you for meditating with me today!

Meditation Script:

Position your body in a way that invites both ease and

awareness, seated or lying down. Find a deep breath in, deep breath out. Notice

any tension in the body, busyness in the mind, or heaviness of emotion. Inhale

to notice. Exhale to soften whatever you can. Allow your body to surrender to

the support beneath it. If seated, still feel some effort to remain both

grounded through the seat and gently lifted through the crown of the head.

Here, begin to visualize your day. Start by visualizing this

moment. As though removed from your physical self, see your body seated or

lying down, eyes closed in meditation. Now, as though peering into your future,

visualize yourself rising from meditation and moving into the next part of your

day. What do you see? How do you show up? What or who is around you? How do you

want to feel? What thoughts will help inspire you? Visualize the movements of

your body, any necessary conversation, physical or verbal expression. What do

you see? How do you see yourself moving through your day. Visualize the place

or places you go? Do you walk or drive? Do you remain in the space you are now?

Visualize your body navigating space. As you move through each part of your

day, are you inside or outside or moving from inside to outside, outside to

inside? What exists in the space you move through—visualize the people you

encounter, the textures, colors, shapes, and objects in the space and spaces. Visualize

yourself encountering a challenge or conflict and how you want to show up to

address it. Now visualize showing up in that way, addressing the challenge, uncovering

a workable solution. What challenges come to mind that you have overcome? Use the

knowledge of this overcoming to help bring ease to your body as you move into

and through your next potentially challenging or difficult moments. Breathe.

As you visualize making your way through your day, explore

the details. What are you wearing? How does the air in the space you navigate

through feel on your skin. Who are you connecting with? How are you moving your

body when standing or seated or walking or engaging in each activity of your

day? What are you eating, drinking? How are you speaking to yourself? To others?

Visualize the thoughts you want to direct your mind toward that will positively

affect how you behave. Who are you serving? Who is serving you? How are you

serving? How are you receiving? Visualize yourself managing your emotional

space, allowing yourself to feel, to express, to reflect, to remain or to

shift. Visualize where you are smiling throughout your day. What inspires your

smile? Who are you smiling at or with?

Now, see yourself at the end of your day. How do you want to

feel? What is around you? What do you see, hear, smell? What can you taste, touch?

Now, visualize seeing your body, seated or lying

down, in meditation. Re-connecting to your whole-body experience, bring

attention to the support beneath your body. Notice the air on your skin. Bringing

gentle movement to your body. Here, find a deep breath in, deep breath out.

Now, move with a greater depth of focus and intention into your day. Thank you

for meditating with me. Peace.