Introduction to Mindfulness - Dean Amory

Exercise 4: Visualization
This exercise has a strong focus on your mental self. Nonetheless,
allow it to be a holistic (mind, body, spirit) experience. It involves
mental imagery and the use of imagination. For some people, these
seem to come easily, while for others they require more practice.
Sitting in a relaxed position, begin by taking a few deep breaths to
calm yourself and bring your mind to the present moment. Begin to
visualize a place or space where you can be at peace. You may find it
most helpful to imagine a new place, where you have never been. It
can resemble something familiar, but should be a unique space. It
could be a sandy beach, a quiet library, a spot deep within a forest, or
perhaps a large sitting room with a fireplace. Whatever place or space
you imagine is fine, as long as it will allow you to enter it and relax
there for a time. This space can be a sanctuary.
As you begin to see your sanctuary, enter into that space with your
whole self. Choose to sit down in your space, to stand, or to walk
around it. Look around and take in every detail. You do not have to
create the details of your space. They are already there: allow them to
come to your mind. Notice the sights (trees, sand, books). Begin to
notice the sounds (waves, wind, the crackling of the fire). Notice the
smells (flowers, saltwater, smoke). Simply enjoy your space for as
long as you want, allowing it to become more tangible and develop
beyond what you initially noticed. When you are finished in your
space, take some deep breaths and leave.
Your sanctuary is unique and personal. It will reflect much of who
you are as a person. As you continue to practice this exercise, you
may return to this same sanctuary or you may visit a new space. You
may find some spaces appropriate for relaxation and others
appropriate for gaining insight. Go wherever feels right for that
moment. In time, you may find that your initial sanctuary allows for
immense amounts of expansion and exploration.
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