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Visual Imagery Sunset

May 27, 2021
ID
6642

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.