HOW TO DO A VISUALISATION MEDITATION

Read through the steps, then go through them in your own way. It’s okay if you don’t remember the exact words; just focus on the senses you’re experiencing as you visualise.

STEP 1

PREPARE YOUR MIND AND YOUR BODY Sit or lie down, then set an intention. For today, it can be to calm your mind for peace and bliss. Our environment will be a warm beach with tall palm trees, crystal blue water and vibrant coral reefs. You may want to set a timer for 10 minutes or you may prefer to remain in this state for the amount of time that serves you best. Let your intuition guide you.

STEP 2

VISUALISE

Close your eyes and breathe deeply. Start to smell the salty air and feel the warm wind. Imagine sand underneath you, palm leaves rustling in the wind and the gentle lapping of the waves. Notice all that surrounds you and, when you’re ready, envision yourself standing up. Walk mindfully to the ocean, letting the warm water kiss your toes. Maybe you want to dive in. If so, feel the gentle sway and support of the ocean. When you’re ready, walk out of the water and notice how you are warmed by the sun. Walk, observing shells, birds, dolphins and other magical sights. It is just you and this place, perfectly at peace. Continue to be here, doing whatever feels the most calming and enjoyable. Remember, there is no right or wrong way to practise.

STEP 3

GENTLY BRING YOUR AWARENESS BACK TO YOUR BODY When you’re ready to leave (or when your timer goes off), sit or lie down on the beach and gently feel the visualisation dissipate as you return to your current state. Bring your awareness back to your body and your surroundings, grounding yourself with your newfound sense of peace. Recognise how your mind feels calm and be grateful to yourself and your practice.