Visual Imagery Sunset
May 27, 2021Information
- ID
- 6642
- To Cite
- DCA Citation Guide
Transcript
- 00:00Welcome to the visual imagery meditation.
- 00:06The intention of this exercise is
- 00:09to practice focusing your attention
- 00:11on one object or scenery and
- 00:14mindfully notice their details.
- 00:16We often find ourselves multi-tasking
- 00:19and preoccupied with various tasks
- 00:22and stimuli throughout the day.
- 00:24This exercise will give you a
- 00:27break from the constant busyness.
- 00:29While practicing this exercise,
- 00:31it is beneficial to adopt an
- 00:34attitude of openhearted interest.
- 00:36Approach to this exercise
- 00:38nonjudgmentally and with an
- 00:40attitude of kindhearted curiosity.
- 00:46To begin this practice,
- 00:47let yourself be in a quiet
- 00:50place and in a relaxed and
- 00:53comfortable seated position.
- 00:54Choose a place where your body
- 00:57feels comfortable and supported.
- 01:10You might notice your mind wandering
- 01:13with thoughts during this exercise.
- 01:15This is normal.
- 01:17Your mind is designed to think.
- 01:19Simply notice when your mind
- 01:21wanders and kindly refocus your
- 01:23attention back to the visual imagery.
- 01:32Now begin by softly closing your eyes.
- 01:36And noticing your breathing
- 01:38as it naturally happens,
- 01:39and let each breath relax you.
- 01:54Let your breaths quiet your mind.
- 02:07As your mind quiets, you may
- 02:10find yourself releasing tension
- 02:12and becoming more relaxed.
- 02:26Now, as the tension melts,
- 02:28feel your mind and body,
- 02:30freeing stress and inviting
- 02:31peace and well being.
- 02:45Now take a deep breath.
- 02:48Slowly breathing in through your
- 02:50nose and out through your mouth.
- 03:02Again, another deep breath.
- 03:04Slowly breathing in through your
- 03:07nose and out through your mouth.
- 03:18And again another deep breath
- 03:20slowly breathing in through your
- 03:23nose and out through your mouth.
- 03:36And again one more time slowly
- 03:39breathing in through your nose.
- 03:41And out through your mouth.
- 03:57Now imagine that you are sitting quietly
- 03:59and watching a sunset on a summer day.
- 04:16You may be on a beach,
- 04:18on a terrace or rooftop.
- 04:32Picture your surroundings and
- 04:34imagine yourself in this scene.
- 05:08Appreciate the calmness
- 05:09that the sunset brings.
- 05:24With open hearted curiosity,
- 05:26focus on the sunset.
- 05:44Does the sun slip behind a mountain
- 05:47or disappear in the horizon?
- 06:01Notice the various colors in the sky.
- 06:16Perhaps notice the colors
- 06:17and shapes of the clouds.
- 06:31Become aware of any sounds or
- 06:33smells that might be present.
- 06:48Feel the air as you breathe in.
- 07:05Continue to observe the various details
- 07:08of the sunset in your mind's eye.
- 07:50Now bring your attention back
- 07:52to the sunset as a whole.
- 08:06Notice how the tranquility of
- 08:08the sunset may calm your mind and
- 08:10give you a sense of relaxation.
- 08:25Take a deep breath in.
- 08:31Endow
- 08:35feel your breaths, energize your
- 08:37body as they may bring a sense
- 08:40of healthiness and strength.
- 08:43Slowly breathing through your
- 08:44nose and out through your mouth.
- 08:57And again, slowly breathing through
- 08:59your nose and out through your mouth.
- 09:10And again, slowly breathing in through
- 09:13your nose. And out through your mouth.
- 09:26And one more time slowly breathing in
- 09:29through your nose and out through your mouth.
- 09:46May you be happy and peaceful.
- 09:50May you feel a sense of well being and ease.
- 09:54Take a moment for yourself.
- 10:31When you are ready,
- 10:33slowly notice your surroundings.
- 10:35The temperature in the room or
- 10:37sounds that may be present.
- 10:52Gently open your eyes and show
- 10:55yourself gratitude and loving
- 10:57kindness for taking time for yourself.
- 11:12May this time give you a
- 11:15sense of revitalization to go
- 11:17on with your day or evening.
- 11:31This practice has come to an end.