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MeditationVisualizing Well-Being

Visualizing Well-Being

Use visualization to help create a sense of peace and joy within yourself — even when the outside world feels chaotic.

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Hi, and welcome to this visualization meditation, focusing on seeing ourselves as well, as safe, and as supported. Now, the practice of visualization may sound a bit daunting, especially if you've never done it before. But the technique is something we use in our day-to-day living. Whether reflecting on a pastime, or thinking about what we're going to do tomorrow, it's something we're actually quite familiar with. So, in this session, you're being invited to imagine a day of wellbeing, of support, and safety. For some, these feelings and experiences may be so unfamiliar, especially if you've been living in a perpetual state of fear and uncertainty. This practice reminds us that we have the power to create moments of joy and peace within ourselves, when the outside world may be a bit too chaotic. And don't worry. If the vision is unclear, or hard to see at first, our feelings can also be a guide to creating that inner sanctuary. So taking a moment to get comfortable here, just settling in. We'll begin with the eyes open to a soft and gentle gaze, taking in our surroundings, noticing our space, and creating that sense of safety wherever you are. And now, taking a few deep breaths, inhaling in through the nose, and exhaling out through the mouth. On the next exhale, you can continue to keep the eyes open, or close them, whatever feels right for you in this moment. Just begin to notice your body, as you breathe in, and breathe out, softening the eyebrows, unclenching the jaw, releasing tension in your shoulders, noticing that slight curve or bend in your spine, and just feeling the feet connecting to the floor. Really just getting comfortable here, as comfortable as you can be. And see if you can notice any sensations present in the body. So maybe there's a bit of warmth, tightness, tension, or heaviness. And as you notice, just continue to breathe in, and breathe out, noticing that rising and falling of your chest and stomach, with each breath in, and each breath out. Just noticing the breath in its natural rhythm. And if it's helpful, you can take a few more of those deep breaths in through the nose, and out through your mouth, allowing the body just to relax, the mind to rest. Again, as we do this visualization practice, the vision may not be as clear, and that's okay. We can also focus on the feeling. So just inviting you now to see yourself well. What does it look and feel like to see yourself as safe, well rested, and supported? And to help with this picture, we can begin with imagining, when we first wake up in the morning, if you can envision this day of well being, of rest, and support, where would you wake up? What would you do? And where would you be? If nothing stood in your way, what could be possible? No vision is too big here. But...


Duration10 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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