In this episode: Envision your ideal future in vivid detail with a surprise ending.
In today's guided meditation session, we will delve into the art of envisioning the life of our dreams.
This practice involves mindfulness, which is the state of being fully present in the moment without any judgment. By being mindful, we allow ourselves to experience the present moment without getting caught up in worries about the past or future.
Once we have achieved a calm state of mind, we will proceed to visualize the life we want. We will imagine ourselves living out our ideal life, feeling as if it is already a reality. We will focus on the details of this life, including the sights, sounds, and feelings.
But that is not all. After we have fully immersed ourselves in this visualization, we will shift our attention in a way that may surprise you.
I hope you enjoy this guided meditation.
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Adam Coelho: I invite you to begin by finding a position that allows you to be both alert and relaxed at the same time.
Sitting in a comfortable, but alert position, resting your hands, wherever is comfortable. And you can gently close your eyes or gaze down a few feet in front of you with a soft unfocused gaze. And let's just begin with three breaths at our own pace in and out.
Now on your third exhale, I invite you to just check in with yourself, bringing an attitude of kindness and curiosity. Notice how you're arriving here in the space right now.
Checking in with your body. Any sensations in the body and the areas of ease areas of pain or tightness, just meeting it all as it is with that kind of curious awareness.
Maybe as you bring your awareness to it, it softens and you can relax a little bit more into your body and into this moment.
Also noticing what it's like in your mind, if it's busy or calm, tense or relaxed.
Meeting yourself as you are right now.
And now I invite you to find your way to the.
Noticing the breath sensations, wherever you feel the most in your body right now.
Belly or chest expanding and contracting. Or at the nose or the mouth where the air is coming in and going out.
Just observing. No need to control. No need to breathe in any particular way. Just resting in the simplicity of this in breath and this out breath.
Whenever you notice that your mind has drifted away and the thinking has happened. Which you will, because that's what the mind does. Just noticing what that same kind of curious and open attitude what's on your mind, including it in awareness. And then choosing to come back to the breath and starting again.
Each in breath is a new beginning.
Each out breath has a chance to let go.
Breathing in, I'm aware that I'm breathing in .Breathing out. I'm aware that I'm breathing out.
And again, checking in with yourself and your attention. Noticing if it's where you intended it to be on breath or perhaps it's drifted off. No problem either way.
If thinking is happening, just choose once again to return to the breath and to begin again.
Returning once again to just this in breath and just this out breath, each one completely new, completely fresh each one, your life happening here and now, moment by moment by moment and breath by breath by breath.
Each moment is a chance to start fresh in this new moment.
Now that we have a calm and clear mind. I want to invite you to switch gears with me into a bit of a envisioning exercise.
I invite you to gently bring to mind or to allow, to come to mind what your life looks like five years from now if everything starting today goes better than expected. Just playing with these images in your mind of your ideal life and just seeing yourself, what are you doing? Where are you? And importantly, how do you feel creating space and seeing what arises, but that same kind, curious and open attitude.
Your ideal life, five years from now.
Feel in your body right now as if you were there going about your day, how do you feel?
How are you showing up for yourself and others in this life?
Now letting go of have vision for a moment, taking a deep breath in.
Now I invite you to consider this question.
In what ways do you already have what you envisioned in this ideal life? And so thinking about your life now and noticing any areas of your life that have aspects of this vision.
What ways can you create aspects of this vision?
Let us finish this practice together today with three deep breaths together.
When you're ready, opening your eyes and taking one final mindful breath with your eyes open
as a reminder that this feeling is available to you anywhere, anytime. And it just takes one breath. Thank you so much for practicing with me and practicing with each other.
Wonderful to be with you. .