Visualisations are a gentle way to turn attention inwards. Here are some we use in classes and teacher training. All can be done sitting or lying down, for five to ten minutes.
I am a sun
Imagine a small sun at the centre of your chest. With each inhale it grows a little bigger and brighter; with each exhale, its light spreads through the body. Gradually the light fills the torso, arms, legs and head, and shines beyond the body.
Still lake
Picture a mountain lake. Thoughts are the wind rippling the surface. Breathe slowly and let the wind die down. When the water is still, you can see clearly to the bottom.
Rooted like a tree
Feel your body’s contact with the ground and imagine roots reaching down to the centre of the earth. Inhaling, energy rises through the roots; exhaling, you release downwards whatever feels heavy.
Creating the day
In the morning, imagine how you want to live the day: how you want to feel, how you want to treat others. It’s not about controlling everything, but setting an intention.
Clearing the day
In the evening, replay the day like a film, without judgement. Appreciate what went well, let go of what didn’t, and get ready to sleep lightly.
