Example: Visualization Exercise

VISUALIZATION EXERCISE

Instructions:

Find a moment when you won’t be disturbed for between 10-20 minutes. Take your phone off the hook and disconnect your mobile. Put on some relaxing ambient music. Sit or lie in a comfortable position and ensure that your spine is straight.

Take a few deep breaths and as you exhale feel all tension and stress leave your body. Begin to count down from 10 to 1. As you inhale, picture the number 10 in your minds eye (normally located behind your forehead). As you exhale relax a part of your body. Start with your head on 10, neck on 9, shoulder on 8, arms and hands on 7, etc… until you reach your toes on 1.

Next, picture yourself in a relaxing location. Most likely it will be a natural place such as the seaside, a mountain cabin, or a home on the shore of a lake.

In this relaxed state, offer gratitude to the universe for the abundance that you already have in your life. (It may look like this: Universal Mind, I would like to thank you for the abundance in my life. Thank you for all the clothes that you have provided for me, the amazing food that I get to eat every day. Thank you for my health. Thank you for my 2 beautiful children … etc.). Continue with gratitude for about four minutes in total.

Next continue with:

Dear Universe, thank you for creating (your goal here) in my life. Now project the whole picture of this vision in your minds eye. Try to see as much detail and movement as possible: Where are you? Who are you with? What things and colors do you see nearby? Who is with you? What are the people saying around you? And most importantly – how does it feel to have your vision completed in your life? Feel it in the present tense as if it has already occurred.

Once you have connected with the excitement and feeling of your vision, give thanks once again to the universe for bringing it into your life. Ask for the strength to trust and let go.

Now tell yourself that you will soon be coming out of this relaxed state. Slowly count from 1-10. With each number, tell yourself that on the count of ten you will open your eyes, be wide awake, and be filled with a sense of well-being.

At the count of 10, open your eyes.

Sit & relax for a moment before returning to your activities.

(MP.3 Guided meditations are available in our Digital Shop.)

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Visualization Exercise