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.