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Take a mind trip – safe place visualisation

June 1, 2013
Image by PeskyMonkey, available from istockphoto.com

Float away!   There are many types of relaxation and meditation exercises, suitable for different times and situations.  This is one of my favourites to do if your mind needs a break.  Excellent to do in bed to help you drift off to sleep, this is also a lovely way to pass time – when you are travelling, waiting in a long queue, switching your mindset from work to rest.

Visualisation

Visualisation is an excellent choice if your mind continues racing when you sit down to ‘try’ and relax.   Visualisation helps you use that mental activity to help you drift away from your worries and external environment.  This exercise gives you a quick mental holiday any time you want it!

How to….. 

Find a comfortable spot to sit at a time you will not be disturbed (switch off the phone).

Take in some deep slow breaths exhaling for twice as long as you inhale (try counting 3 seconds in 6 out).  Keep your eyes open when you breathe in and close them when you breathe out.   After 5 or 6 complete breaths, keep your eyes closed and breathe normally.

Think of a place that makes you feel safe and comfortable.   This place can be real or imagined.  Ask yourself these questions and answer them in your mind, in the place that makes you feel safe and comfortable.

  • Are you indoors or outdoors?
  • What is the weather like?
  • Are you alone or with people?
  • Are you doing something or just ‘there’?
  • Experience this place as fully as you can by focusing on each of your senses, 1 by 1.
  • Look around at the shapes and colours.  Can you see different shades or red, orange, yellow, green, blue, purple and pink?
  • Can you see big shapes, round, square, tiny, irregular shapes?
  • Can you hear any sounds?
  • Are there nice smells?
  • Can you taste anything?
  • Are there interesting textures and things to touch?

Take a closer look.  In your mind you can get up and walk around.

Spend a few minutes exploring this place and how safe and comfortable you feel there.

This is your place.  You can come back to it any time you like.  Take another look around before you prepare to come back.

Take a few deep breaths.  Stretch your fingers and toes.   Slowly open your eyes and take this feeling of relaxation into the rest of your day …. and smile!

The added bonus of this visualisation is that the more you do it, the more your mind knows what to expect and the more effective it is.  You can also learn to pop in and out of your place, even for a minute or two, if you need a break or to calm your mind.

Enjoy!

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From → Relaxation, Wellbeing

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