Bite Size Guided Visualizations

Guided Visualisation on Inspiration

Let's do a guided visualization exercise to help inspire you. Get comfortable, take a few deep breaths, and let's begin:
Imagine you are standing in a peaceful forest. The trees are tall and lush, their leaves gently rustling in the breeze. The ground is covered in a soft carpet of moss and fallen leaves.
As you look around, you notice a small path winding through the trees. Curious, you decide to follow it. The path leads you to a beautiful clearing, with a crystal clear stream running through the center.
Sit down on the bank of the stream and take in your surroundings. Listen to the soothing sound of the water flowing over the rocks. Feel the warmth of the sun on your skin. Breathe in the fresh, earthy scents of the forest.
In the distance, you notice a large, twisted tree trunk. Something about it catches your eye. As you approach, you see that it is actually a door, partially obscured by vines and moss.
Gently, you push open the door and step through. On the other side, you find yourself in a vast library, filled floor to ceiling with ancient books and scrolls. The shelves seem to stretch on endlessly.
Walk around the library, running your fingers along the spines of the books. Pause every so often to pull one out and flip through the pages. Let the knowledge and inspiration within these texts wash over you.
When you're ready, make your way back through the twisted tree trunk door and return to the forest clearing. Take a few more deep breaths, then slowly open your eyes.

Guided Visualization – talking things through with friends and family

Find a comfortable position and take a few deep breaths to relax. I'll guide you through the visualization.
Close your eyes and take slow, deep breaths. With each exhale, feel tension leaving your body.
Imagine yourself in a comfortable, safe place. It could be your living room, a peaceful garden, or anywhere you feel at ease. Notice the details around you – the colors, textures, and any pleasant sounds or scents.
Now, picture your trusted friends or family members joining you in this space. See their familiar faces, filled with warmth and understanding. They're here to listen and support you.
Choose one person to start with. Imagine yourself beginning to speak, sharing what's on your mind. Feel the words flowing easily as you express your thoughts and feelings.
As you talk, notice how attentively they listen. See the empathy in their eyes, their encouraging nods. Feel the comfort of being truly heard and understood.
Now, imagine them responding. Hear their supportive words, their gentle advice. Picture their body language – perhaps a reassuring touch on your arm or a warm smile. Let their support wash over you, easing any worries or tensions.
If there are others present, imagine including them in the conversation. See how each person contributes their unique perspective and support. Feel the strength of your support network surrounding you.
As the conversation progresses, notice any new insights or solutions emerging. Feel a sense of clarity and relief growing within you.
Finally, imagine the conversation coming to a close. Feel the deep sense of connection and support from your loved ones. Take a moment to appreciate this feeling, knowing you can return to it whenever you need.
When you're ready, take a deep breath and slowly open your eyes, carrying the sense of support and clarity with you.

Mindfulness of breathing

Mindfulness of breathing is a core meditation technique in Buddhist practice. It involves focusing one's attention on the sensations of the breath as it moves in and out of the body.
The basic practice involves:
Finding a comfortable seated position and closing the eyes (or keeping them open with a soft gaze).
Bringing attention to the sensations of the breath, often focusing on the area around the nostrils or abdomen where the breath is most vivid.
Maintaining a gentle, non-judgemental focus on the breath, noticing the inhalation, exhalation, and any pauses in between.
When the mind wanders, gently bringing the attention back to the breath.
The benefits of mindfulness of breathing practice can include:
Reduced stress and anxiety
Improved concentration and focus
Increased emotional regulation
Deeper self-awareness
A greater sense of calm and inner peace
Practicing mindfulness of breathing is often recommended as a starting point for those new to meditation, as the breath is an accessible and ever-present object of attention. Over time, the practice can lead to deeper states of meditative absorption and insight.

Guided Visualization on gentle care

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

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

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

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

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

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

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.