Type of activity: Visualisation

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Location: Anywhere but preferably somewhere quiet and peaceful outdoors

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Materials: None

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Length 15-20 minutes

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Find a quiet place outdoors, perhaps under a tree or by a river, and follow this simple meditation.

 

• Make yourself comfortable, perhaps sitting cross-legged or lying flat on your back.

 

• Close your eyes and start focusing on your breath. Notice the changes in your body as you breathe in and out. If your mind wanders bring it gently back to your breath.

 

• Once your breath has settled into a gentle rhythm, bring your attention to your body.

 

• Starting with your feet, explore any sensations you have – heat, cold, a breeze on your skin.

 

• Slowly move your awareness up through your body, from your feet up to your knees, hips, belly, fingertips, arms, shoulders, back, neck, head, continuing to breathe in a gentle rhythm.

 

• Remain in this position for as long as you wish then slowly bring your attention back to your surrounding and open your eyes when you are ready.

 

Now you are feeling relaxed and ready to start the exercise.

 

• Imagine yourself in front of a large screen which is playing a movie starring you.
   

• The screen is surrounded by a very dark frame and is playing scenes from your life.
   

• Pay particular attention to the happy moments of your life played on the screen and see how they make you feel happy.
   

• The screen now starts playing scenes from your life as it is presently. You begin to accept and acknowledge the situation or the unwanted behaviours which you are wanting to move away from, viewing them objectively.
   

• You decide there is no time like the present to start to make a change and your current situation is only temporary, it is not fixed.
   

• Take a moment to feel proud of yourself for embarking on this journey and recognise how important it is for you to accept your emotions.
   

• Now the frame around the screen begins to turn lighter, almost glowing, and the scene begins to change.
   

• As the old images on the screen begin to disappear, new images take their places. These images are in the future where you have successfully achieved your goal or overcome your unwanted behaviours and are living in your new situation.
   

• If you are finding it difficult to picture an entirely new situation for yourself, try and picture a situation where you have made a small change. You can then return to this activity and make one change at a time.
   

• As you watch your new life you see yourself celebrating your accomplishments and you see how happy it is making you. Focus in on these feelings and imagine the scene in full colour and detail.
   

• As you begin to return bring these feelings with you, knowing that you can be successful and you feel reassured.