Join Scott Shute for an in-depth discussion in this video Visualization practice, part of Mindful Meditations for Work and Life.
- [Instructor] I invite you to find a comfortable … but alert position, … and just let your breathing extend. … Let your inhalations, … and exhalations stretch out, … (soft waves crashing) … and just let the weight of the day fall away from you. … Let your shoulders relax, your eyebrows relax. … Let your molars relax and just be here. … Allow yourself to arrive in this moment. … In this practice we're going to become joy. … So with each breath in, breathe in joy. … What does it feel like to breathe in joy? … With each breath become a little lighter, … a little freer. … With each out breath, let go, … let go of anything that is not joy. … So when we breathe in, you're breathing in light, … and joy, happiness. … And when we breathe out, … we're letting go of anything that is not. … I'm a visual person, … so I like to use a color for this. … As we breathe in, … we visualize a bright yellow, … and having that yellow fill our body. … So with each in breath we become lighter, freer, … and I'm visualizing that bright yellow coming in, …
- Adapting your posture and body language
- Breathing exercises
- Arrival practice
- Body scanning
- Loving kindness
- Sound-based exercise
- Keeping your meditation practice going
Skill Level Intermediate
1. Laying the Groundwork for Success with Meditation
2. Three Breaths
Three breaths practice1m 55s
Arrival practice4m 38s
4. Counting Breaths
5. Deep Breathing
7. Body Scan
Body scan practice14m 26s
9. Sound-Based Exercise: Singing Hu
10. Making It Stick
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