Take a break and learn to relax for either a few minutes or as long as you like.
For all visualisations
Create a start and finish time - don't develop a dreamy attitude outside of practice times
Make sure you won't be disturbed while practising
Sit or lie down
Ignore mental distractions - tell your mind you will deal with them later
Relax as deeply as possible
Select a visualisation that is calming, healing, peaceful and tranquil
Enter the picture - or one of your own choice
After Practice
When ready to end the session come back slowly
Try to consciously hold the feeling of calm and freshness you have
Gently get up and continue your daily activities
Hold the feeling of peace for as long as you can
Some practice suggestions are given below…
Perfect Place Visualisation
Could this be your perfect place?
relaxing by the pond
watch the goldfish
moving slowly
the rippling water
the beautiful foliage on the plants
listen to the water bubbling up
from the submerged water-spout
stay for as long as you need
it's here again when you're ready
Healing Waterfall
Approach the waterfall
in your mind it rains down coloured light
a flow of red light
washing over your body
and penetrating your skin
down to the very core of your being
when satisfied change the colour
to yellow
to orange
to green
to blue
to indigo
to white
slowly absorb each colour until satisfied
admire the beautiful scenery
stay for as long as you need
it's here again when you're ready
My Meditation Cave
Always wanted your very own meditation cave?
In your mind create your own
private meditation cave
it could be this one
or another
feel its 'atmosphere'
seated inside
on rug and cushions
feel the silence
peace
tranquillity
stay for as long as you need
it's here again when you're ready
On the Beach
Relax on your own private Beach
picture your favourite beach
or try this one
Sitting on the sand
hear the breeze gently rustling the palms
and the ripples of the water
washing onto the sand
look around
take in the sights
sounds
smell of the salty air
stay for as long as you need
it's here again when you're ready
At the Movies
Watch your mind play
in the cinema
you're the only one there
the curtains roll back
your thoughts and feeling
pass by on the screen
watch it
don't get involved
you are the witness
thoughts, feeling and emotions
pass empty handed
because you didn't get involved
stay for as long as you need
it's here again when you’re read
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