Episodes
![Guided Visualization on gentle care](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb6953_psj3ji_300x300.jpg)
Sunday Jun 23, 2024
Guided Visualization on gentle care
Sunday Jun 23, 2024
Sunday Jun 23, 2024
Here is a guided visualization exercise focused on gentle self-care:
Find a comfortable place to sit or lie down. Take a few deep breaths, feeling your belly rise and fall with each inhale and exhale. As you breathe, begin to relax your body, releasing any tension or stress you are holding.
Imagine a warm, glowing light at the center of your chest. This light represents your own inner kindness, compassion, and care for yourself. As you breathe, visualize this light growing brighter and expanding outward, enveloping your entire body in a gentle, soothing glow.
Notice how this light radiates a sense of safety, comfort, and unconditional acceptance. Allow yourself to fully receive this nurturing energy, letting it flow through you and soothe any areas of tension or discomfort.
When you are ready, imagine this light extending outward, surrounding you in a protective, loving sphere. This is your own personal sanctuary - a space where you can rest, recharge, and simply be with yourself without judgment or expectation.
Take a few more deep breaths, feeling this space of gentleness and self-care fully embrace you. When you're ready, slowly open your eyes, bringing this sense of kindness and self-compassion with you into the rest of your day.
![Guided Visualization – Mindfully hugging a Teddy bear](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb7176_svpxqh_300x300.jpg)
Friday Jun 21, 2024
Guided Visualization – Mindfully hugging a Teddy bear
Friday Jun 21, 2024
Friday Jun 21, 2024
Here is a guided visualization for mindfully hugging a teddy bear:
Get comfortable in your seat or lying down. Take a few deep breaths, feeling your belly rise and fall.
Imagine in front of you a soft, plush teddy bear. Notice the texture of its fur, how it feels under your fingers as you reach out and pick it up. Feel the weight of the bear in your hands, the solidness of its body.
Bring the teddy bear close to your chest and wrap your arms around it, giving it a gentle squeeze. Feel the bear's soft fur against your skin, the warmth of its body. Notice how it feels to hold something so comforting and cuddly.
As you hug the teddy bear, pay attention to your breathing. Breathe slowly and deeply, letting the bear's presence soothe you. With each exhale, feel any tension or stress leaving your body.
Imagine all the love, care, and comfort the teddy bear represents. Let those feelings wash over you as you continue hugging it. You are safe, you are cared for, you are loved.
When you're ready, slowly open your eyes and gently place the teddy bear back down. Notice how you feel - more relaxed? Calmer? Grateful for the comforting presence of the bear?
Take one last deep breath, then return your attention to the present moment, knowing you can revisit this visualization anytime you need a moment of comfort and care.
![Guided Visualisation – Calm breathing whilst having conversations with people](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb6437_stgv6w_300x300.jpg)
Thursday Jun 20, 2024
Guided Visualisation – Calm breathing whilst having conversations with people
Thursday Jun 20, 2024
Thursday Jun 20, 2024
Here is a guided visualization for calm breathing while having conversations with people:
Take a deep, slow breath in through your nose, filling your lungs completely. Hold the breath for a moment, then slowly exhale through your mouth, letting all the tension leave your body. Repeat this a few times, focusing on the rise and fall of your belly as you breathe.
Now imagine yourself in a conversation with someone. As you speak, continue taking slow, deep breaths. Feel the air moving in and out, keeping your body relaxed and calm.
When the other person is speaking, continue your calm breathing. Listen attentively, but don't feel the need to rush your response. Take your time, breathing deeply.
If you feel yourself starting to get tense or anxious, take an extra deep breath. Feel the tension leaving your shoulders, your jaw relaxing, your mind becoming clear.
Remember, there's no need to hurry or stress. Just focus on your breath and responding thoughtfully. With each exhale, allow yourself to become more centered and present in the conversation.
Continue this calm, focused breathing throughout the interaction. Let it be a grounding force, keeping you relaxed and engaged. When the conversation is over, take one more deep, cleansing breath before continuing on with your day.
![Guided Visualisation – Calming and breathing whilst in conversation](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb8271_gw52rb_300x300.jpg)
Wednesday Jun 19, 2024
Guided Visualisation – Calming and breathing whilst in conversation
Wednesday Jun 19, 2024
Wednesday Jun 19, 2024
I'd be happy to guide you through a calming visualization exercise. Please take a comfortable seated position, or lie down if that's more comfortable for you. Close your eyes if that helps you focus.
Begin by taking a few deep, slow breaths. As you inhale, feel your belly expand. As you exhale, let your belly relax. Continue breathing deeply and slowly, focusing on the sensation of the air moving in and out.
Now, picture a peaceful natural setting. Imagine yourself in a beautiful meadow, with lush green grass beneath you and a gentle breeze caressing your skin. The sun is shining warmly, and all around you are colorful wildflowers swaying in the breeze.
As you take in this serene scene, notice the colors - the vibrant greens, the soft pastels of the flowers. Hear the quiet sounds of nature - perhaps birds chirping, leaves rustling, or a nearby stream babbling. Feel the gentle breeze playing across your skin, and the warmth of the sun.
Take a few more deep breaths, allowing your body to relax deeper with each exhale. Imagine all the tension and stress leaving your body, replaced by a sense of calm and peace.
Stay with this visualization for a minute or two, letting it fully transport you to this tranquil space. When you're ready, slowly open your eyes, bringing that sense of peace and relaxation with you.
How do you feel? I hope this guided visualization was helpful in allowing you to find a moment of calm during our conversation.
![Guided Visualisation – Constantly coming back to the breath in your everyday life](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb4049_rdkezz_300x300.jpg)
Tuesday Jun 18, 2024
Tuesday Jun 18, 2024
Let's explore a guided visualization exercise focused on returning to the breath in everyday life.
Find a comfortable seated position, either on a chair or on the floor. Gently close your eyes or let your gaze softly rest on a spot in front of you.
Begin by bringing your attention to your breath. Notice the sensation of the air moving in and out through your nose or mouth. Don't try to control your breath, simply observe it as it is.
As you breathe in and out, imagine a golden light surrounding you. This light represents your inner calm and stillness. With each inhalation, feel this light growing brighter and stronger.
Now, visualize this light moving down from your head, down through your body, all the way to your feet. Feel it filling every part of you, bringing a sense of peace and tranquility.
Throughout your day, whenever you feel stressed or anxious, gently bring your attention back to your breath. Breathe in deeply, feeling the golden light returning to surround you.
With each exhale, feel the tension and worries leaving your body. Your breath is an anchor, grounding you in the present moment, no matter what is going on around you.
Whenever you need to find your center, come back to the breath. It is always there, waiting patiently to guide you back to a place of calm and clarity.
Take a few more deep breaths, then gently open your eyes, feeling refreshed and centered.
Remember, this practice of returning to the breath can be done anywhere, anytime. It's a simple yet powerful tool to recenter yourself in the midst of life's ups and downs.
![Mindfulness of breathing practice 30 min and then throughout the day](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb4532_5bwhft_300x300.jpg)
Monday Jun 17, 2024
Mindfulness of breathing practice 30 min and then throughout the day
Monday Jun 17, 2024
Monday Jun 17, 2024
Starting with More Effort for 30 MinutesFind a quiet, comfortable place to sit. You can sit cross-legged on the floor or in a chair. Close your eyes or have a soft gaze. Sit up straight but relaxed. Bring your attention to your breath. Notice the sensation of air moving in and out through your nose or belly. If your mind wanders, gently redirect your focus back to your breathing. Don't judge yourself, this is normal. Maintain this focused attention on your breath for 30 minutes. It may feel effortful at first, but aim to stay present.
Maintaining Mindfulness Through the DayAfter your 30 minute practice, try to carry that mindful awareness with you throughout your day. When you notice your mind has wandered, come back to focusing on your breath for a few breaths. You can do this during daily activities like walking, eating, working, or any transition between tasks. The goal is to be present and attentive, not forcing the breath, but simply noticing it. With practice, this mindfulness of breathing can become a natural part of your daily life.
The key is to start with a dedicated practice, then slowly integrate it into your everyday routine. Be patient and kind with yourself - maintaining mindfulness takes consistent effort.
![Meditation on cultivating constant background awareness of breathing](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb2937_q9pvj6_300x300.jpg)
Sunday Jun 16, 2024
Meditation on cultivating constant background awareness of breathing
Sunday Jun 16, 2024
Sunday Jun 16, 2024
Let us focus on the constant awareness of the breath:
Settle into a comfortable, upright posture. You can be seated or standing, but keep your spine straight and your shoulders relaxed.
Bring your attention to your breathing. Notice the sensation of the air moving in and out through your nose or mouth. Feel your belly expanding and contracting with each inhale and exhale.
Recognize that your breath is always with you. No matter what you are doing or what is happening around you, your breath is a constant companion. It is always there, guiding you, grounding you.
Cultivate a sense of attunement to your breath. As you go about your day, keep a gentle, soft focus on the movement of your breath. Allow it to be an anchor that keeps you present and connected to the here and now.
Notice how your breath ebbs and flows. Observe how it changes in response to your thoughts, emotions, and activities. Let it be a barometer for your inner state.
When your mind wanders, gently bring your attention back to your breath. Again and again, return to the sensation of breathing. This trains your mind to stay focused and attuned.
Allow your breath to be a touchstone throughout your day. Let it be a reminder to stay grounded, centered, and connected to the moment, no matter what arises.
The key is cultivating a continuous awareness and attunement to your breathing. With practice, you'll find that a part of you is always in touch with this fundamental life force. Let it be a steady anchor amidst the ebb and flow of your experience.
![The practice of background awareness of breathing](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb0699_6eh5kk_300x300.jpg)
Saturday Jun 15, 2024
The practice of background awareness of breathing
Saturday Jun 15, 2024
Saturday Jun 15, 2024
The awareness of the breath should be present not just during meditation, but integrated throughout the activities of daily life. Let me provide some guidance on how to maintain that constant breath awareness:
Recognize the breath as ever-present. As you move through your day, remember that your breath is always with you, no matter what task you are engaged in. It is a constant companion.
Periodically check in with your breathing. Throughout the day, take a moment to pause and tune into the sensations of inhalation and exhalation. Notice how your breath reflects your current state.
Link the breath to your actions. For example, as you type on the computer, notice how your breath synchronizes with the rhythm of your typing. Or as you walk, feel how your steps align with your inhales and exhales.
Use transitions as cues. Anytime you transition from one activity to another, take a conscious breath. This helps you remain grounded and present.
Breathe through challenges. When you encounter difficulty or stress, bring your attention to your breath. Use the steadiness of your breathing to navigate the situation.
Cultivate a background awareness. Even as you focus on work, conversations, or other tasks, maintain a gentle, background awareness of your breathing. Let it be a constant undercurrent.
Practice non-judgmental observation. If you find your mind has wandered from your breath, simply notice this with kindness and gently redirect your attention. There's no need to criticize yourself.
The key is to weave this breath awareness seamlessly into the fabric of your daily life. With consistent practice, you'll find that a part of you remains connected to this fundamental life force, no matter what you are doing. It becomes an anchor of presence and stability.
![Guided Visualization – Part of me is always in touch with my breathing](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb6718_7iqtpm_300x300.jpg)
Friday Jun 14, 2024
Guided Visualization – Part of me is always in touch with my breathing
Friday Jun 14, 2024
Friday Jun 14, 2024
Let's explore the idea of maintaining a background awareness of the breath throughout your daily activities in more detail:
The concept of cultivating a "background awareness" of the breath is all about integrating this practice into the flow of your everyday life, rather than seeing it as something separate or compartmentalized.
The aim is to have a gentle, subtle attunement to the sensation of breathing that runs as an undercurrent beneath your other experiences and tasks. It's not about forcing your attention onto the breath, but rather allowing it to be a steady, unobtrusive presence.
As you go about your day - working on a project, conversing with a friend, running errands - maintain a soft, open focus on the movement of the breath in your body. You don't need to be hyper-vigilant about it, but simply allow it to be there, like background music playing softly.
The breath can act as an anchor, grounding you in the present moment, even as your mind may be engaged in other things. It provides a centering point that you can continually return to, should your attention drift.
Over time, this background awareness becomes more natural and effortless. The breath becomes like an old friend walking alongside you, reminding you to stay connected to the here and now. It's a way of infusing your daily life with a greater sense of presence and mindfulness.
The key is to avoid turning it into a chore or an added stress. Let the breath awareness be light, gentle and unforced. With practice, it will become a soothing, stabilizing force amidst the ebb and flow of your activities.
![Guided Visualization on Respect](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb7176_znudmx_300x300.jpg)
Thursday Jun 13, 2024
Guided Visualization on Respect
Thursday Jun 13, 2024
Thursday Jun 13, 2024
Here is a guided visualization on the topic of respect:
Take a few deep breaths and get comfortable. Close your eyes and imagine a place where you feel completely respected and at peace. It could be a peaceful natural setting, your home, or any place that makes you feel safe and respected.
Notice the sights around you in this place. What do you see? Perhaps you see beautiful landscapes, or familiar and comforting surroundings. Observe the colors, shapes, and textures of your environment.
Now tune into the sounds you hear in this place of respect. Maybe you hear the gentle lapping of waves, the rustling of leaves, or the songs of birds. Allow these peaceful sounds to wash over you.
As you breathe deeply, also notice any pleasant smells in this space - perhaps the fresh scent of flowers, the earthy aroma of soil, or the inviting smell of a favorite meal.
Feel the sensations in your body as you stand or sit in this respectful place. Notice how the ground or chair supports you. Feel the warmth of the sun or the coolness of the breeze on your skin.
Imagine the people in your life who treat you with the utmost respect. Visualize their faces and how it feels when they speak to you or interact with you. Feel the genuine care and esteem emanating from them.
Now bring your attention to yourself. Sense the respect you have for yourself - your strengths, your values, your inherent worth. Allow feelings of self-respect to fill your being.
Take a few more deep breaths, anchoring yourself in this calm, respectful space. When you're ready, gently open your eyes, carrying this feeling of respect with you.
![Image](https://mcdn.podbean.com/mf/web/pysdkudya6rnkb2p/mdb1178.jpg)
Meditation Body
Guided visualization is a technique that involves using verbal guidance to create a mental image or scenario in the mind of the practitioner. This form of meditation can be helpful for relaxation, stress reduction, and enhancing overall well-being.
By engaging the mind's eye and focusing on the vivid mental images, guided visualization can help shift your attention away from everyday concerns and promote a sense of calm and inner peace. It can also be a useful tool for enhancing concentration, developing mindfulness, and cultivating a positive mindset.
One of the advantages of guided visualization is that it can be accessible to beginners who find it challenging to quiet their minds during traditional meditation practices. The structured guidance and visual imagery can provide a focal point, making it easier to stay present and engaged in the practice.
Remember that meditation practices can be highly personal, and what works for one person may not work for another. It's important to approach any meditation technique with an open mind and find what resonates with you personally.