Sit or lie down in a quiet place. Close your eyes.
In your mind’s eye, imagine you are standing at the top of a lovely set if stairs in beautiful surroundings – outdoors or indoors. If you would prefer instead, you could see yourself in a beautiful glass elevator from which you have a fabulous view. Use whichever means is most comfortable for you.
Count backwards from 20 (twenty) down to 1 (one). For every number you say slowly, see yourself going down a step or descending one floor. Don’t rush through the experience, allow yourself to fully relax as you descend.
Once you reach the number one, see yourself entering into a place that you feel and know is safe and peaceful.
It can be anywhere or anything that you imagine it to be. Allow yourself to take in the sights, the sounds, the smells, the tactile feelings (e.g., a warm breeze against your cheek).
Imagine there is a beautiful place to sit down, surrounded by your peaceful scene.
Now, let yourself really imagine the life that you want to live. See your life unfold as you want it to be – living the life you want to be living.
See yourself confidently doing the things you want to do. Experience the feelings you would feel as you live this life. Tune into the thoughts you are having as you go about your best life.
Sit for 5 minutes imagining and envisioning the life you want to lead in this peaceful environment.
After 5 minutes, in your mind’s eye, stand up and look around you. Be grateful for all you have experienced here. Say goodbye to your peaceful surroundings and return to the set of 20 stairs or the glass elevator. Know that you can return here any time.
Now slowly count up from 1 (one) to 20 (twenty), ascending one step or one floor at a time. As you ascend, feel a renewed sense of calmness and gentle energy warming your body, mind and spirit.
Once you reach the 20th step or floor feeling fully relaxed and gently energized, open your eyes. Gently stretch. Relax your shoulders, take in a deep breath and let it out with a pleasant sigh.
Suggested Written Exercise to Reinforce the Visualization:
When you have an opportunity, write about your experience. Here are some questions for you to consider answering:
- What were you feeling, thinking, and doing in the visualization?
- What skills, assets, talents and strengths did you see yourself using?
- Did you observe yourself using any new strengths or talents?
CEO and Founder of Vivacity®
Coach and Consultant at KateSanner.com
A Division of Vivacity®