Visualisations are a type of meditation where we focus our attention on imagining, picturing, pretending, or getting a sense of a particular physical object, place or activity – the things we imagine can be real things that exist in the world, completely made up or somewhere in between. Some people can’t picture things in their mind’s eye and this is fine – they can focus on their other senses like smell, touch, taste, or simply a feeling they associate with the theme of the visualisation. This type of meditation can be great as a tool for letting go of worries, anxieties, stresses and busy thoughts. It can also be effective in promoting feelings of energy, positivity, and inner calm.
“The mind is definitely something that can be transformed and meditation is a means to transform it”
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When you’re meditating at home it might help to keep in mind:
Try to pick somewhere you won’t be disturbed.
Sit in a position that’s comfortable for you.
Test out meditating at different times/in different rooms to see what suits you.
Keep a notepad or journal to track your meditation and help inform how best to integrate it into your routine.
Little and often is better than a long practice every now and then.
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The key is to be comfortable, so that you don’t become distracted by feelings of discomfort. You can experiment and have fun trying different positions for meditating.
You could try:
Sitting in standard cross legged position on a carpet, rug or yoga mat. Or a Lotus or half Lotus pose if this is comfy for you.
Sitting in a standard chair (like a dining chair) with your feet flat on the ground (if they don’t touch the ground pop a large book or a cushion underneath them). If the chair isn’t comfy enough, add a cushion.
Lay flat on your back on a yoga mat or with a blanket/thin cushion under your head.
Use a Zafu meditation cushion to sit on he ground with - it adds more support and padding to make sitting cross legged more accessible.
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Meditation is a safe and effective stress management tool. However, if any of the following applies to you, it is your responsibility to seek consent from your healthcare provider before starting meditation:
Under supervision with mental health team or healthcare provider
Depression
Bipolar
Schizophrenia
Epilepsy
Complex PTSD
*This guided meditation is the intellectual property of, and written and recorded by Watch the Sunrise. By purchasing it, you are agreeing to use it for personal use only; not as a resource for playing at groups/events/gatherings/in the workplace or any other setting where persons other than the individual purchaser are listening to it.