Set up a quiet space to sit comfortably, with your back supported, arms and legs uncrossed, with phones off or on silent mode.
Time: 15 minutes
Read through it at least once, before beginning
Close you eyes and take a deep breath right into the bottom of you lungs, so that you feel your stomach expand. Let the breath out slowly. Repeat this twice, and then let the breath come naturally and calmly into the body.
Imagine a cloud surrounding you. Have a look around this cloud and notice any areas of grey that might be in it. Now imagine those grey areas softly dispersing. As they do, notice that the sun is breaking through behind your cloud. See that as more of the grey floats out and away from your cloud; more sunlight is getting through, until your cloud becomes full of sunshine and is a bright golden white.
See yourself now inside this shimmering cloud, surrounded by the white golden light of the sun. In this cloud everything is possible. You can be who you want to be. What qualities do you see in yourself in this place? What is the expression on your face? What colours are you wearing? How do others see and respond to you? Perhaps you notice that not all of this new, but rather your true essence being allowed expression. Welcome these beautiful parts of yourself.
Make this mini film as bright, colourful and realistic as possible. Immerse yourself in what you see, hear and feel in this picture.
When you feel ready; walk into yourself. Notice how this feels… maybe you are smiling. Spend a few moments enjoying this feeling of the person you are becoming. Know that this person is already you, and has been waiting for you to catch up.
Own this feeling. Own this person – for it is you! Allow yourself to stay with this feeling for a few m
oments or minutes.
When you are ready, bring your awareness back into the room, and back into your body. Open your eyes and wriggle your toes and fingers.
Continue with your day knowing you are becoming the person you want to be, and knowing that your unconscious mind is working towards this for you. You don’t need to try. Simply go about your day with the good feelings you have created.
Make sure you are fully grounded before you carry on; have a glass of water and place your attention on your feet being firmly on the ground. You can imagine roots growing out of them (like a tree) and clinging firmly to the ground beneath you.
If you are not a Visual person, you can use the other senses you favour instead. Perhaps you are more Auditory (verbal/hearing) or Kinesthetic (feelings/touch). In which case, use these senses to connect with the narrative. Most of us are a mixture of all of the above, with one being dominant.
You can of course adapt this visualisation to suit your own needs, making it more specifically tailored to what you want. Have fun with it and get creative. Often new learnings or images spring up during the process which will be perfect for you.
Benefits of Visualisation:
1. Helps the mind communicate to the body on a deep level, what it is you want.
2. This is a way of rehearsing new ways of being in different situations, making them easier when you come to do them.
3. Allows you time to focus on what you do want, rather then what you don’t.
4. Creates an energetic connection to what you want, and sets you on a path towards it.
5. Can be used for just about anything you want to work on.
6. I use visualisation with most of my clients in clinic, as well as for myself and have found it a valuable and powerful tool.
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