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Meditation No. 2 – Learning to Visualize
In this meditation, you will learn how to become better at visualizing
with your mind's eye. The process will start with body relaxation and
proceed with special mental statements and techniques. It is recommended
that you do NOT speak these words or listen to a recording of this meditation
while operating a motor vehicle or other heavy machinery.
In this meditation, you will be learning how to use more of your
mind, and use it in a more positive and life-enhancing way. You will
be accessing the visual centers of your brain, the pituitary and pineal
glands, and what mystics call the "third eye." This spot is in between
your eyebrows above the bridge of your nose.
Some people find it easy and natural to visualize, while
others have better success hearing or feeling things. If you have trouble
doing the visualizations in this meditation, do not worry. With practice
it will become easier.
Make sure you are sitting comfortably and wearing loose
clothing. If you are wearing a belt, you might want to loosen or undo
it. If possible, sit with your spine erect and feet flat on the floor.
You can do this meditation lying down if you are not prone to falling
asleep easily, but it may be less effective than sitting.
If you are not driving or doing something that requires open
eyes, then close your eyes and begin by taking a few deep breaths.
Inhale slowly and deeply, then hold your breath for about one second, and
begin slowly exhaling. When you reach the end of the exhale, wait about
one second before beginning the next slow deep inhale. Continue breathing
this way throughout the meditation. If you find yourself forgetting to
breathe, gently bring yourself back into this breathing rhythm.
Try to let any persistent thoughts in your mind just drift away.
Imagine that there is nothing to think about and nothing to do but
relax and breathe. Know that each time you do this meditation, it will
be easier to breathe deeply and relax. During this meditation, you will
remain awake and aware, and able to function effectively and efficiently
in the world. You will be able to accept or reject anything I say. Everything
I say is designed to help you improve your life. You are safe. You are
completely at peace. Nothing can disturb you during this meditation.
You will continue to listen to the sound of my voice as you relax.
Begin to notice the top of your head. Notice if it feels tight
or loose, heavy or light. See if you can feel the weight of your head.
Notice the weight of your eyelids. If your eyes are closed, let your
eyelids drop naturally over your eyes. Do not try to force your eyelids
shut. Feel the top of your head relaxing. With each breath, your head
is becoming more relaxed.
Now focus your attention on your face. Notice if your cheeks
are contorted or tense and if they are, relax. Let your mouth remain
closed, but allow your teeth to separate. Do not clench your teeth.
Feel your jaw drop a little from gravity.
Notice the back of your neck. How does it feel? If there is any
tension, feel it draining away with each breath you take. Do not worry
about your posture. Just hold your head up in the most comfortable way
possible. Your neck is becoming completely relaxed.
Feel your head, neck and shoulders letting go and relaxing. Let
your shoulders drop. Let the weight of your arms and hands pull your
shoulders down. If there is any tightness or pain in your shoulders,
feel it draining away with each breath. You are becoming more and more
As you continue to breathe, remember to remain awake and aware, sensitive
to your thoughts and feelings and in touch with any sensations in your
body. Remember to breathe fully and deeply. Know that with each breath,
you are relaxing more and more, yet remaining alert to anything that needs
Imagine a wave of relaxation moving down your spine, beginning
at the back of your shoulders. Feel this warm, peaceful sensation
moving one vertebra at a time until it reaches the base of your spine.
If you find it difficult to sit erect while relaxing your spine, then
let your spine slump a little just for this exercise. As you relax your
spine, notice if there is any tightness or tension in your upper back.
If there is, let it go with the next breath. Now do the same for the middle
of your back. When you are sure your upper and middle back is completely
relaxed, move down to your lower back. Your back and spine are now completely
Now focus your attention on your chest. Notice whether or not
your breath includes your chest or is restricted to your abdomen. If
your inhale and exhale seem to be coming from your abdomen, gently bring
the breath up to your chest area. Feel your lungs filling with air and
expanding on each inhale. Feel your lungs contract and your chest subsiding
with each exhale. Imagine any tension just drifting away with each breath.
Begin moving down to your abdominal area. With each breath focus
on a different organ relaxing. Begin with the stomach. Imagine that
your digestion is working perfectly and your stomach has just the right
amount of food in it. Now relax your stomach muscles and feel a wave
of warm, peaceful energy moving over your stomach. On the next breath,
do the same for the organs that are harder to feel. Your liver. Next,
your spleen. Then your kidneys. And pancreas. If you are a woman, focus
on your reproductive organs, uterus and womb. Next, move down into your
colon area (below your stomach). Try to relax the muscles in this area.
Notice whether or not your bladder is empty or full. If it is empty, relax
it completely. If not, try to relax it as much as possible.
Focus on your hips and buttocks. Again, let your posture go. Do
not be concerned about it. If you are sitting in a chair, your hips
and buttocks should be resting naturally on the chair. Feel the weight
of your body on the chair. Feel yourself relaxing into the chair.
Imagine your relaxation continuing to move down into your legs, across
your knees and down into your calves and lower legs. Notice how much your
left leg is relaxing. Now notice how much your right leg is relaxing.
Now relax both of them at the same time. Continue to breath and feel yourself
entering a deep sense of peace and tranquility, while remaining awake
and alert to any activity that requires it.
Imagine that all your tension has collected in a ball at your feet.
Feel this ball rolling out of the bottom of your feet. All tension
is draining out through the bottom of your feet. Go ahead and wiggle
your toes to release the last of the tension.
Do the same for your arms, elbows, forearms, wrists, hands, and
fingers. Feel all remaining tension draining out through your fingertips.
Go ahead and wiggle your fingers.
Now take a deep breath, deeper than before, and with the next
exhale, let out an audible “sigh”. Let gravity force the breath out.
Do not force your exhale. Imagine you are breathing a sigh of relief.
With the next breath, let everything go. Feel your entire body relax and
let go. There is nothing to worry about, nothing to fear. There is just
this wonderful, peaceful, relaxed moment. Spend a few minutes now enjoying
this peaceful moment. If any pain, tightness or tension arises anywhere
in your body, release it with the next breath.
Now I want you to imagine
yourself at a sandy beach. Do not be concerned if an image does not come
immediately to mind. Just think about the last time you were at a beautiful
sandy beach. If you have never been to a beautiful sandy beach, imagine
a picture of one, perhaps hanging on the wall of a surf shop or in a
travel brochure. Get the feeling of being on the beach. Imagine the warm
sand between your toes. Listen to the sound of the waves as they break
on the shore. Try to imagine the smell of seaweed and shellfish. Listen
for the cry of a far-off seagull. If there are other people on your beach,
listen to the sounds of their laughter and calls.
Let's make this a sunny,
warm day. Perhaps there are a few puffy clouds on the horizon, but they're
nothing to worry about. Feel the warm sun on your body. Feel the soft ocean
breeze on your skin. You might occasionally feel the spray of the waves
or the sting of sand in the breeze.
Imagine that the water
is a deep turquoise color. If you have trouble visualizing it, try to
remember the last time you held a piece of turquoise. This is the color
we want. Imagine the sunlight shimmering off the surface of the turquoise
colored water. Notice how the sun reflects off the sand on the beach.
Notice the specks of glittering rock mixed with gold and orange sand.
Now pretend you are
running along the shore. Feel the weight of your feet as they smack the
wet sand. Picture yourself running along, breathing rapidly and moving
your arms and legs. You can even imagine getting a bit tired as you continue
to run. If there are people present, they look up as you pass by and wave.
Okay, you're getting a bit tired now. Go ahead and stop. Walk over to
a warm, dry sandy spot and lie down in the sand. Feel the warm sand as
it nurtures and nestles your body. You are completely at peace, completely
relaxed, and completely safe. You will remain there in the sand, with nothing
to do, nothing to worry about, and nothing to think about, until you next
hear my voice. [Pause for 30 seconds.]
Know that with each breath, you are healing your body, mind and
emotions more and more. Know that with each breath, it becomes easier
and easier for you to visualize in your mind's eye. Know that you will
use the power of visualization to bring you the things you desire in life.
Know that you will use the power of visualization to help others and the
world. Know that you can continue to visualize what you desire after this
meditation is complete. Know that all you have to do to relax is focus
on your body and breathe deeply and fully. This meditation will get easier
and easier each time you use it. This meditation is completely safe. You
are completely safe. Everything is in perfect order. There is nothing to
do, nowhere to be, but be right here, right now.
Take a few more minutes
to enjoy this peaceful state, and then when you are ready, open your
eyes and stretch your body, wiggling your fingers and toes. Get up from
your chair and move your body around gently, shaking out any tiredness.
You are now refreshed and energetic, feeling rested and calm, with a clear
mind and heart.
End of Meditation.
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