Imagining

 

During a guided visualization, you will picture a vivid mental image of a given scenario and sense the experience to strengthen the mental focus. Studies have shown that guided imagery can help the mind and body relax. It can help in managing your emotions and give you a better sense of well-being.

Below are simple guided visualizations that can be done. Relax and close your eyes, as you listen carefully to the words of the visualization.

 

LOVE

• Imagine you are reading in your room.
• Someone special comes to see you.
• You smile at this person.
• You give a warm hug to this person.
• You say "I love you" to this person.

 

PEACE

• Imagine you are in a secret library filled with books.
• In this library, there are several other people that are reading their books quietly.
• You join these people and read your favorite book.
• You feel really peaceful at the library.

 

VOLUNTEER

• Imagine you are in a big park with your family.
• You first pick a spot near the swings.
• You then plant several beautiful flowers to create a garden.
• Many people come to this garden to smell the flowers.

 

GOLDEN LIGHT (Source: Buddha at Bedtime by Dharmachari Nagaraja)

• Paying attention to the breath, linking it with the powerful visual image of flowing, golden light. Notice how you are feeling.
• Take a long, slow, deep breath in your nose. And then a long slow breath out through your mouth.
• Take another long, gentle breath in and feel your body fill with air; then breathe a slow breath out. Let your body soften and feel nice and cozy.
• Now, imagine that your breath is a beautiful, soft, golden light. Make your next breath long and gentle, first in, then out.
• Imagine your body is filled with soft, golden light with each new golden breath from right up at the top of your head, flowing down, down, out along your arms to your hands, gentle, golden light flowing to the tips of your fingers.
• As you continue to breathe, imagine yourself feeling cozier and cozier. Feel the golden light flow down your back, fill and relax your chest, and then fill and soften your tummy, before moving down into your legs, into your feet, then filling each of your toes.
• As the golden light flows through you, you feel more and more relaxed. If you get distracted, just notice your body again, notice your breath and imagine the golden light, filling you with warmth and ease.
• Finally, as you breathe out, let the golden light flow out of your mouth into the air around you.