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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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Visualization is a powerful way to change how you feel in the present moment. Let's explore how to harness this skill for greater happiness and peace.
Let's start by settling
into a comfortable posture.
This could be sitting,
lying down or standing.
If it's comfortable to do so,
you can let your eyes close.
And we'll take one deep breath together.
In through the nose.
Slowly out through the mouth.
Inviting the jaw to relax.
Let the shoulders soften.
And invite the belly
and hands to be at ease.
And you can let the breath settle
back to its natural rhythm.
We'll take a few moments to anchor
our attention with each breath.
Bringing full presence to
the inhale and to the exhale.
Letting that be your anchor for a few
moments just to stabilize the mind.
So in this meditation, we're going to
work with the power of visualization
and how the images in our mind can
create a certain kind of wellbeing or
at least condition, certain emotions.
To get more of a sense of this,
I want you to practice creating
your own inner happy place.
I know that can sound kind of
corny, but let's see what it would
be like to visualize yourself
in a place that just feels good.
This could be a beach or in a
meadow or with friends and family.
Take a moment to imagine yourself in that
place right now with your eyes closed.
And just notice what you see.
Notice what you smell around you.
What can you hear in the room
or the space if you're outdoors?
Is there something you're tasting?
Maybe if you're eating a meal.
Or if you're at the beach
the taste of salt water.
And notice any sensations on your body.
All of this is supposed to feel good.
So if anything needs to be adjusted,
remember this is your happy place.
You can create it however you'd like.
Change the imagery.
Change the imagination.
And as you get that sensation that
arises, just sit with it and savor it.
Let it amplify.
And now chances are you're
feeling a little better.
Maybe a little bit of joy,
excitement, peace, depending
on where your happy place was.
We're going to take this same principle
and apply it to visualizing things
that could happen in the future.
A lot of times when we have something
coming up, maybe something that we're
uncertain about or scared about, we
create negative images in our minds.
Maybe it's a conversation we don't
want to have, and we already see
it unfolding poorly, and the person
yelling at us and not wanting to
talk to us, whatever it might be.
Here you have the opportunity
to change that imagery.
So just imagine something that
is going to happen later today
that you're uncertain about.
And I want you to imagine
it going really well.
The perfect positive visualization.
Notice how you look in the experience.
Are you smiling?
Are you grounded?
Are you at ease?
Just take a moment to run
through that scenario.
Okay.
And just start to reorient
yourself back into the space.
Let's take a deep breath together.
In through the nose.
Out through the mouth.
And when you're ready, you
can let your eyes open again.
So great job.
This was a practice of using the
visualizing mind to feel a little better.
It's not something we need to do in every
moment, but it can be a powerful tool,
especially when we're thinking about and
imagining what could happen in the future.
Sometimes changing that imagery
can be a really useful resource.
So have some fun playing
around with this today.
Okay.
You're doing great.
I'll talk to you soon and take care.
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