Visualisation: The ancient art of Mind Compassion

Visualisation and Mind Compassion

Visualisation plays a large part in the state of Wellbeing.  You will be aware that at the beginning of August I set a little 7-day Self-Care challenge for those who wish to take it. Today is Day 3.

This mindful challenge will take no more than 10 minutes.  It will reach that part of your brain that often needs respite…Your MIND. I’m sure if you look you will find the time and add a new technique to your Toolbox.

The Mind is in there somewhere

The Mind is in there
somewhere

Why use Visualisation you may ask?

I’m sure your will remember as a kid you would daydream and imagine, at a physical level the superpowers you had when playing games like film hero’s/heroines.  Maybe just lying in the sun and let your thoughts dwindle and your imagination come to the fore, you find that space where you could escape from the day to day stuff that crowded in on you.

I used to drape a tarpaulin over the washing line, make a sort of tent with it and sit under it in the rain. It became a rain forest and could just listen to the sounds the water made as it hit the tent. I knew I was safe, warm and could then daydream…..an often forgotten skill.

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Mindful Monday – Gently emerge into the New Week

Mindful Gentleness works wonders…..

Oh, how the weekend appears to flash by and then we return to Monday. Mindfulness goes out of your brain, for many of you the school holidays have started and the pressure is on to entertain the children regardless of age.

This is the time you are continually spinning plates with all you need to do. Therefore NOW schedule some techniques or exercises you can do just for you – ones you can slip into quickly that will give you an energy boost.

How Many do You Spin at a Time?

How Many do You Spin at a Time?

My gift to you today is three you can take and use – just enjoy.  Once you practice them, they embed and become part of your repertoire of routines you regularly use.

A quick tension release especially when you are sitting for a long time at a desk/on a plane/in conferences/with the in-laws/ boring lunches or at any time you notice you are tense.

To relieve tension in the body have a quick go at this, it’s wonderful just to stay in the moment with it:

 Mindful Foot flexing.

One of the most disregarded parts of the body – how often do you acknowledge them?  They get abused something rotten – give them a pamper once in a while – and talk nicely to your toes, without whom you would topple over!

Say HELLO to your Feet and Toes!

Say HELLO to your Feet and Toes!

Sit down with your legs outstretched.

  • As you breathe in slowly, tense the muscles of your feet as tightly as you can;
  • Hold the tension as you pause your breath;
  • As you breathe out, slowly let the tension go
  • Feel the relaxation spread up your legs
  • Mindfully notice how this feeling moves throughout your whole body.

Do this 5/10 times….it’s great for circulation if you have been sitting for a while.

Quiet Space

      Tranquillity

Tranquillity

  1. Choose a quiet place where you won’t be interrupted.
  2. Before you start, do a few gentle stretching exercises to relieve muscular tension.
  3. Make yourself comfortable, either sitting or lying down, remember you need a straight spine
  4. Start to breathe slowly and deeply, in a calm and effortless way. Notice the breath in and out and the pauses between each
  5. Gently slowly tense, each part of your body on the in breath and then relax on the out breath, starting with your feet and working your way up to your face and head.
  1. As you focus on each area, think of warmth, heaviness, and relaxation.
  2. Push any distracting thoughts to the back of your mind; imagine them floating away.
  3. Don’t try to relax; simply let go of the tension in your muscles and allow them to become relaxed.
  4. Let your racing thoughts go. Some people find it helpful to visualise a calm, beautiful place such as a beach; garden; meadow; hilltop.
  5. Stay like this for about 5/10 minutes, then take some deep breaths and open your eyes, but stay sitting or lying for a few moments before you get up.

Remember, your thoughts will come in and out, let them go but make a note of what distracts your practice when you have finished as often you will need to address them – keep your records

Mindful Visualisation and Music

Why Visualisation you may ask…well you may remember as a kid you would daydream.  You would imagine, at a physical level when playing games like film hero’s/heroines; have superpowers; or just lie in the sun and let your thoughts dwindles and your imagination come to the fore.

Remember that space where you could escape from the day to day stuff that crowded in on you. I used to drape a tarpaulin over the washing line and make a sort of tent with is and sit under it in the rain….I was in a rain forest and could just listen to the sounds the water main as it hit the tent…I knew I was safe and warm.

For you,  just take 5 minutes and absorb the scene and music……..HERE!

See, you can do it….lovely was it? I have more to come.

Now that’s all for today – just a bit of good old Diva Spirituality for all my hardworking entrepreneurs out there….just Chill for a bit.

Until next time

Diva x