Taking a few minutes each day to re-set yourself is well known to be essential in reducing stress and managing anxiety. There are many ways you can do this depending on where you are and what you are comfortable doing. I use mindful movement and breath work in my classes. I also often include visualisations. They don’t work for everyone but if you do find an image or a story that you connect with it can be a very simple and effective way to tune out of the daily whirl and find a little calm.
This is one of my favourite visual meditations. It’s evolved over the years but at its centre is recognising that we can step back from our thoughts and see them as just that; thoughts that are separate from us not controlling or defining us.
You can stand, sit or lie to practise this meditation. If you want to close your eyes you can but if you think you may fall asleep keep them open and lift your gaze comfortably up from the centre and find something that won’t distract you to rest your eyes on.
Try to hold the image described below for at least 30 seconds to begin with then build up to 5 or 10 minutes if you want to.
Imagine that you are sitting/standing/lying at the bottom of a beautiful still blue lake. You can breathe as easily as if you were on dry land. You are comfortable and feel safe.
Notice when a thought comes into your mind; it could be anything, a memory, something yet to happen, it could have significance emotionally or be a fleeting observation of something happening around you. Recognise it as a thought and imagine that you place it into a bubble and watch that bubble float up to the surface of the lake and burst.
All the words and images from that thought spread out over the surface of the lake and gently disperse until the surface becomes peaceful and still again.
When the next thought comes do the same thing and continue in this way with every thought that arises.
You may find to begin with you have so many thoughts there is a stream of bubbles floating up to the surface but eventually the thoughts will slow right down. There will even be moments when you are gazing at the still, calm lake and by doing so you too will become still and calm.
When you are ready to bring your attention back to the space around you take a few deep breaths and bring your awareness down through your body. Notice how you feel and thank yourself for taking the time out, however brief, to let your mind become still and quiet.
@yogasherborne
The Sherborne Time
yogasherborne.co.uk
