Bite Size Guided Visualizations

Guided Visualisation – How posture affects breathing

I can guide you through a visualization exercise on how posture affects breathing.

Guided Meditation – Persisting through difficulty

I can guide you through a meditation on persisting through difficulty.

Guided Visualization – Releasing tension in emotional knots in the body

Guided visualization can be a powerful tool for releasing tension in emotional knots in the body.

Guided Visualization – Empathy with People Having Difficulty in the Work Place

I can guide you through a visualization exercise to help develop empathy for people experiencing difficulties in the workplace. Please find a comfortable and quiet place to sit or lie down where you won't be disturbed. Once 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 you may be holding in your body. With each breath, feel yourself becoming more present and centered.
Now, imagine yourself in a calm and peaceful setting. Picture a beautiful garden with vibrant flowers, tall trees, and a gentle breeze. As you explore this garden, you come across a small pathway that leads to an office building.
As you enter the building, you notice a variety of people going about their work. Take a moment to observe the different individuals around you, each with their unique appearance, expressions, and body language.
Now, visualize a specific person who is experiencing difficulties in the workplace. This could be someone you know or a hypothetical individual. Imagine them standing before you, and observe their demeanor and emotional state. Notice any signs of stress, frustration, or sadness that they may be displaying.
Next, imagine yourself stepping into their shoes. Feel a deep sense of empathy and compassion for this person. Allow yourself to truly understand and connect with their feelings, challenges, and struggles. As you do this, remind yourself that everyone has their own unique circumstances and experiences, and it's essential to approach them with understanding and empathy.
Take a moment to reflect on any possible reasons for their difficulties. Consider factors such as workload, interpersonal relationships, personal circumstances, or organizational issues that could contribute to their challenges.
Now, imagine extending a hand of support to this person. Visualize yourself offering a kind word, a listening ear, or any form of assistance that you feel would be helpful. Picture their face lighting up with gratitude as they realize they are not alone.
As you maintain this sense of empathy, envision yourself engaging in a conversation with this person. Listen attentively to their concerns, validating their feelings and experiences. Offer words of encouragement, understanding, and support. Imagine how your presence and empathy can make a positive difference in their day.
Finally, take a moment to express gratitude for the opportunity to develop empathy and understanding for others. Reflect on how this experience can influence your own interactions and relationships in the workplace, fostering a more compassionate and supportive environment.
When you're ready, gently bring your awareness back to the present moment. Open your eyes, and carry this sense of empathy and understanding with you as you navigate your own workplace interactions.
Remember, empathy is a powerful tool for building connections and fostering a supportive workplace culture. By cultivating empathy, we can contribute to creating a more inclusive and understanding environment for everyone.

Guided visualisation on dealing with difficult managers who think they are so much better than everyone else

Dealing with difficult managers who think they are superior can be challenging, but visualization can be a helpful tool for managing your emotions and developing strategies to cope with such situations. Here is a guided visualization exercise to assist you in handling this type of manager

Guided meditation on body posture

Here's a guided meditation for body posture.

Guided meditation on breathing

I'd be happy to guide you through a meditation on breathing.

Guided Meditation – Mindfulness of the Body

I can guide you through a mindfulness meditation practice focusing on the body.

Guided Visualization – Mindfulness of Compassion

I can guide you through a visualization exercise focused on mindfulness of compassion.

Guided Meditation – Understanding and Compassion for the War in The Central African Republic

The war in the Central African Republic (CAR) is a complex and multifaceted conflict that has its roots in longstanding political, ethnic, and religious divisions within the country.
Let's take a moment to engage in a guided meditation on compassion for the situation in the Central African Republic.