Life can be busy and blurry.
Things that we normally would take in stride become added stressors and suddenly we are yelling at our kids, the people we love more than life itself or cussing out the driver in front of us that must be doing something on their phone.
We get disconnected from our true, highest selves.
Having a way to calm ourselves and reconnect with who we truly are can be a welcome relief.
This tool is about creating a scene in your mind that is perfectly calming and designed just for you!
I love guided meditations and writing them, but I realize that my idea of relaxation may not match up with everyone’s. That’s why this is so cool, you create it just the way you want it.
You can keep this tool in your mind’s pocket and take it out as your go-to calmer when you need it.
Step 1: Answer these questions on paper to create your “just for you” scene.
Where is your special relaxation scene located?
What season of the year and what type of weather is most relaxing for you?
What time of day or night feels best for you?
What does your special place look like? Describe it in detail. Try to list at least 10 details.
What natural sounds would you hear? (The wind, a stream, ocean waves, birds, frogs, crickets, music, kids playing)
What scents would you smell?
What textures would be around you? (cool sand, pine needles, warm waters)
What feelings would you experience?
Are there special foods, drinks or tastes?
What are you experiencing at your “just for you”scene?
Step 2: Add a Beginning Element
To use your relaxation scene, it can be helpful to add a beginning to get yourself in the relaxation mode.
Choose from any or make a combination:
Be in a comfortable position, sitting down or lying on the floor.
Close your eyes.
Breathe deeply and slowly, focus on the inhales and the exhales.
Notice how you are feeling.
Step 3: Add a Concluding Element
When you are ready to return to the world, it helps to have a bridge to it rather than a sudden jolt.
Choose from any or make a combination:
Wiggle your finders and your toes.
Rub the soles of your feet together or on the floor.
Roll your shoulders forward and then back.
Breathe deeply for a couple of breaths.
Feel the energy in your muscles returning.
Count back from 5, 4, 3, 2, 1.
Open your eyes when you are ready.
This awesome tool can help you when you are in a stressful situation, when you are having trouble finding sleep, or need to de-compress from the day before you dive into nightly family duties.
Here are 3 practice levels, choose what fits your life.
Life is Blurry- You can’t close your eyes for this because you are responsible for something or someone else and you don’t have 20 minutes to sit still. You are busy from the moment you are awakened to the time you fall asleep, and it may not be in your own bed.
No worries! You don’t need to close your eyes or spend lots of time on this. Take this baby step instead; just thinking of your “just for you” spot and remembering 3 things about it can help bring your stress levels down. You can skip the beginning and concluding elements.
Life is Busy- You are busy with work and other commitments, but you feel like you can take a deep breath a couple times during the day. Use the exercise as is needed in your life.
If time and space are available to you and you can close your eyes and go through the entire visualization awesome.
Life is Bendable- You have the flexibility to make the time and space and you are ready for a leap into making a serious difference in your life.
Awesome! Make a commitment to yourself that you will use this exercise or another meditation for 40 days straight. Your life will feel very different as you connect to your highest self.
Kim Trotto is a life and wellness coach. If you'd like to work on Going from Doubt and Fear to Sure Awesomeness, schedule a free 20 minute Discovery Call, click the link to see if we would be a good fit for working together.
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I was a school teacher for 20 years and am a lifetime soul learner. I am still a teacher, just a different curriculum.