Visual Imagery Tree

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.
• 01:28Now begin by softly closing
• 01:30your eyes and noticing your
• 01:32breathing as it naturally happens,
• 01:35and let each breath relax you.
• 01:49Let your breaths quiet your mind.
• 02:05As your mind quiets, you may
• 02:08find yourself releasing tension
• 02:10and becoming more relaxed.
• 02:30Now is the tension melts.
• 02:32Feel your mind and body,
• 02:35freeing stress and inviting
• 02:36peace and well being.
• 02:55Now take a deep breath.
• 02:57Slowly breathe in through your
• 03:00nose and out through your mouth.
• 03:10Again. Slowly take a deep breath.
• 03:14Breathing in through your nose
• 03:16and out through your mouth.
• 03:26Take another deep breath.
• 03:28Slowly breathe in through your nose.
• 03:32And out through your mouth.
• 03:44And one more time. Take a deep breath.
• 03:49Slowly breathe in through your nose.
• 03:53Hand out through your mouth.
• 04:05Now imagine you were sitting
• 04:06in front of a large tree.
• 04:22It is just you in the tree
• 04:24in a large grassy area.
• 04:44It is a warm day and the air is still.
• 05:01Notice the sounds that might be
• 05:03present, such as birds chirping.
• 05:22Appreciate the peace that comes
• 05:25along with the temporary solitude.
• 05:28I've just you and the tree.
• 05:44With kindhearted curiosity focus on the tree.
• 06:02Notice the shape of the tree trunk,
• 06:04how it connects to the ground
• 06:06and how it fits along the grass.
• 06:29Perhaps notice the shapes within
• 06:31the varying colors of the trunk.
• 06:49Now widen your focus to the branches.
• 06:53Notice the shapes and colors of the
• 06:55branches as they separate from the trunk.
• 07:13Notice any leaves on the branches and
• 07:16the shapes and colors of the leaves.
• 07:38Move your focus to any buds,
• 07:40blooming flowers or fruit that
• 07:42might be growing from the branches.
• 07:57Notice the colors of the flowers or fruit.
• 08:13Notice any aromas in the air
• 08:16from the flowers or fruits?
• 08:29Continue to observe the various
• 08:31intricacies of the tree in your mind's eye.
• 09:08Now bring your attention
• 09:09back to the tree as a whole.
• 09:24Notice how the sturdiness of
• 09:26the tree may ground your mind
• 09:29and give you a sense of peace.
• 09:44Take a deep breath in.
• 09:49Hand out
• 09:53feel your breaths, energize your
• 09:56body as they may bring a sense
• 10:00of healthiness and strength.
• 10:02Slowly breathing through your nose.
• 10:07Hand out through your mouth.
• 10:16And again in through your nose.
• 10:22And out there your mouth.
• 10:29Again, breathing through your nose.
• 10:34And out through your mouth.
• 10:41And one more time in through your nose.
• 10:47And out through your mouth.
• 10:55May you be happy and peaceful.
• 10:58May you feel a sense of well being and ease.
• 11:03Take a moment for yourself.
• 11:39When you are ready.
• 11:41Slowly notice your surroundings.
• 11:44The temperature in the room.
• 11:46Or sounds that may be present.
• 12:00Gently open your eyes and show
• 12:03yourself gratitude and loving
• 12:05kindness for taking time for yourself.
• 12:22May this time give you a
• 12:25sense of revitalization to go
• 12:27on with your day or evening.
• 12:41This practice has come to an end.