Envision Meditation

A Step by Step Guide

Step 1: Find a quiet place and sit in a comfortable position

Step 2: Close your eyes. Breath in and out through your nose ten times, try to focus on your breath.

Step 3: Imagine a glowing light around you. Imagine the light growing with every breath you take. Imagine it encircling your home, your neighborhood, and the whole world. When I want to meditate longer, I take this moment to scan my body and feel any feelings I have stored in my body. I feel them as an observer, without judgment, and then allow them to leave. 

Step 4: Imagine what you are grateful for. Try to focus on the way those things make you feel. For example, instead of just thinking you are grateful for your home, try imagining your home and feel those feelings of security and comfort that it brings you.

Step 5: Imagine one or two people you have hard feelings with. Forgive them in your mind and hug them. Forgive yourself. It’s okay if you don’t put your whole heart into this step. forgiveness takes time. Something I use often is to say “I forgive myself for judging myself…” For example, I forgive myself for judging myself for eating too much cookie dough.

Step 6: Imagine all the things you want to happen within a time frame you are comfortable with. Sometimes I imagine the month ahead of me and sometimes I imagine what I want over the next three years. This is my favorite part. Really try to feel the way you would as if these moments are actually happening. For example, you want a promotion at your job. So, imagine the moment your boss tells you and feel the success and pride that you would feel in that moment.

Step 7: Imagine how your day is going to go. Imagine your daily activities and imagine your amazing attitude as you go through them. Imagine yourself eating healthy food and enjoying every moment of your day.

Step 8: Pray to whatever you believe in. If you don’t believe in anything, put these thoughts into the universe. Or recite a mantra.

Step 9: I like to end by reciting a mantra. Maybe something I have been working on for a long time or something just for the day. My go to is to recite, “I am in alignment”.

I know this is a lot of information, and you may not want to spend that much time meditating. That’s okay, it can be as long as you want it to be. It changes for me day by day. Sometimes I am in a hurry and I go through this in ten minutes. Some days I am really feeling it and I give everything a lot of detail and it can take twenty minutes.


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