Guided Visualisation – Right Mindfulness

I can guide you through a visualization exercise for cultivating right mindfulness. Find a comfortable and quiet place to sit or lie down, and when you're ready, we can begin.

Close your eyes and take a few deep breaths, allowing yourself to relax and let go of any tension in your body. Feel the weight of your body sinking into the surface beneath you.

Now, bring your attention to your breath. Notice the natural rhythm of your breath as it flows in and out. Feel the sensation of the breath entering and leaving your body.

As you continue to focus on your breath, become aware of the sensations in your body. Notice any areas of tension or discomfort. Without judgment, simply observe these sensations and allow them to be as they are.

Now, expand your awareness to the sounds around you. Notice the sounds in your environment, both near and far. Let them come and go, without getting caught up in any particular sound.

Next, shift your attention to your thoughts and emotions. Notice any thoughts that arise in your mind, whether they are positive or negative. Observe them like passing clouds in the sky, allowing them to come and go without getting caught up in them.

Similarly, observe any emotions that may be present within you. Whether they are pleasant or unpleasant, simply acknowledge them without trying to change or suppress them.

As you continue to practice this awareness, bring your attention back to your breath. Feel the gentle rise and fall of your abdomen or the sensation of air passing through your nostrils.

Remember, the practice of right mindfulness is about being fully present in the current moment, without judgment or attachment. It is about cultivating a gentle, non-reactive awareness of your experience as it unfolds.

Take a few more moments to simply be with your breath and your present-moment experience. When you're ready, gently open your eyes and bring this sense of mindfulness and presence into the rest of your day.

Remember, this is just one way to practice right mindfulness. Feel free to adapt and modify this visualization exercise to suit your own preferences and needs. Regular practice can help you develop a greater sense of mindfulness in your everyday life.