Time for a guided visualization exercise: how to reframe anything. If you’re feeling stuck or overwhelmed or simply have a bit of writer’s block that’s keeping you from doing the thing, my hope is that today’s episode will help you hit the reset button, find clarity, and get yourself in a position to make positive movement forward.
And so… to kick off the month, today is another guided visualization episode, which we release on the first Tuesday of every month this season. So, how does it work? Simple! Let my voice be a guide for you as you focus inward to help you tap into your inner wisdom and Intuition for answers.
Listen and participate in this guided visualization exercise: How to reframe anything.
Before we get started, here are a few things that you’ll need to do in order to get the most out of this.
1. Create a safe space - no distractions or interruptions
First off, you’ll need to create a safe space where you won’t be distracted or interrupted… and also, keep in mind that during this exercise, you’ll have your eyes closed. So yeah, probably not best to do this one while driving.
Silence your phone notifications… The world can wait for the next few minutes.
Then, get comfortable in a seated position or lying down, if that feels better. You get to decide. As with all visualization and breathing exercises we do together this year, you always get to decide what is best for you… take what you need and release the rest.
Okay, now close your eyes or avert your gaze to the ground.
2. Take 3 intentional breaths together with me
Let’s take three intentional, life-affirming breaths.
- Deep breath in through the nose, expand the belly, hold at the top, and then slowly release through the mouth. (Do this three times.)
Now, let your breathing come back to a normal pace, whatever feels right for you.
3. Do a body scan and feel your feet
It’s time to do a body scan… Imagine you’re slowly scanning your body from the top of your head… down past your shoulders…Through your arms… to your fingertips… All the way down your torso, hips, legs, and toes.
Notice any sensations — maybe tightness, softness, warmth, heaviness.
No judgment.
Nothing to fix.
Just noticing.
Once you’re at your feet, really take notice of what it feels like to have your feet make contact with the ground. To be firmly rooted down, the safety and security of that sensation. What do your feet feel like right now?
4. Time to visualize - How to reframe anything.
I want you to imagine yourself sitting at your favorite desk. The one where the warm sunlight streams in from the slightly cracked open window and a cool breeze hits your face every now and again. You have the best chair in the world and you enjoy coming to this place to do work.
You take a moment to really observe your desk and what’s on it.
Your favorite hot drink in your absolute favorite mug.
A picture frame of the people you love to spend time with.
Some relaxing music playing in the background.
A handful of pens and art supplies, neatly organized.
And your journal sits there, waiting for you to take a peek inside.
Breathe.
You reach for your journal. Here sits all of your very best ideas and visions.
When you crack open the spine, you randomly land on a page that has a spark of an idea you had a year ago today… that has already come to life.
You made it happen.
You put in the hours and hours it took to create it.
You bravely took action and figured it out, every single step of the way.
You smile as you read over the details of this exciting, little idea that grew into a delightfully wonderful thing you made happen this past year.
You did that.
You.
Breathe.
In the process of thinking back to that moment when the thing was simply a spark of an idea, a whisper that you could’ve ignored or shunned or minimized… but you didn’t.
You pulled the thread and kept thinking about it, more and more. You couldn’t stop obsessing over what it would look like, feel like, be like when it came alive and became real.
You knew you had something there. You just had to believe.
Breathe.
And in moments, when your mental (or physical) health was waning, your belief and confidence got wobbly.
That same exact idea, the one that lit you up, made you smile, and equally excited you and terrified you in the very same moment, became more terrifying than possible. Far off and dumb, then totally within in your grasp.
And your shoulders shrunk down.
And your spirit took a hit.
And your confidence dropped.
Breathe.
Those waning moments come and go, like clouds in the sky.
One thing that is always for sure, they move in (at times)… and they always move out of your mind space.
Hold on to that truth.
This too shall pass.
Breathe.
You notice there’s a blank piece of paper on your desk in front of you.
I want to you write down one idea that you think has real possibility. Something that is tugging at your heart and mind, that you’d like to see come to fruition.
Visualize that idea.
What would it look like? Feel like? Be like to experience it in it’s fully formed essence?
How could it help others? What would it feel like for others to experience it, if you were to bring this idea to life?
Breathe.
Now, grab a second piece of blank paper and write down all the fears you’ve got around this thing, this idea.
The negative self-talk that is swirling in your brain that’s keeping you from taking the plunge, trusting you’re fully supported if you go after this thing. The fear that keeps you from doing the thing.
Write these things down in bullet points, in your mind’s eye and circle the one thing that feels the scariest. The one that stops you in your tracks.
Focus on it.
Give it space to be seen and heard… and acknowledged.
Breathe.
Move your gaze back to your original piece of paper, the one with the spark of a new, exciting idea on it.
As if by magic, the greatest part of this page that (desperately!) wants your attention, starts to shine bright on the page. As if it’s got the energy of…
“But wait, look at me, look at me! Don’t forget this!”
What is jumping out at you on the page?
What is the core energy or emotion you think this idea would bring you that would make a positive impact on your life… or others?
And is it big enough?
Is it worth the blood, sweat and tears that it’ll take to achieve it?
(No is a perfectly fine answer, by the way.)
But if it’s a “hell yes” - then acknowledge that.
If you feel like this idea resonates on a really deep level for you and you want to make it come to reality, then imagine taking the piece of paper with all the negative self-talk and crumpling it up.
Keep your focus on what matters most.
Yes, be aware of the risks. But don’t set your compass on solely the negative.
Your north star is your why.
Why this? Why now? Why does it keep tugging on your Intuition over and over again?
And what is that trying to tell you?
Breathe.
As you reframe this decision, you begin to realize that what you focus on grows.
Keep your chin up, heart centered on the good in you and in others, ask for help, tell others about your ideas, and then do the thing.
Take one slow, grounding breath.
And when you’re ready… gently open your eyes.
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So, how did that feel? What came up for you?
I want you to set a 7-minute timer, grab a pen and paper, and take this time to write down everything you remember from this visualization exercise.
- What wisdom was shared?
- What visual clues did you see?
- What part of this exercise is sticking MOST in your mind and in your heart, that you can’t seem to shake?
- …and what’s one thing that you can do today (with courage and simplicity) to take action on this vision, in real life?
Answer as many of these questions as you like… or just focus on one. Whatever brings you the clarity you desire right now, you get to decide.
One final whisper
You know that negative Nancy voice inside you is just trying to keep you safe, right? She’s attempting to keep you from getting hurt, feeling rejected, or experiencing failure.
But go with me for a second… what if that’s literally her job? To keep you safe.
Fear.
Hope.
Ambition.
Love.
They’ve all got jobs inside you. And Fear is just trying to keep you safe.
So the next time you’re starting to get overwhelmed or sad or just feeling a bit weary, ask your Fear what it’s trying to tell you. What’s its so anxious about and why. Acknowledge that voice… and give it space to be heard.
But don’t let that voice be the driver in your life.
Because when that voice gets heard (like really, truly heard), it starts to quieten down and your deep Intuition starts leading again.
That wise, centered and calm voice inside you that says, “I’m ready. Let’s do this.”
That’s the one who should be leading you and your choices today.
It’s there where you experience the most out of this one, sweet life.
I hope this visualization sticks with you the entire week through. Do it again and again if you need clarity or fresh ideas to help your spirit feel refreshed once again… because when you tap into your deep inner knowing, you’re accessing the deep inner wisdom.
That electric energy that can be found inside all of us that connects us all together. It knows. You know. We all know if we are brave and we open ourselves to it.
You can do this, I believe in you.
It’s time to SIMPLIFY.
If this thought of the day inspired you...
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Learn more at: https://www.thesimplifiers.com/book and gift this book to your boss or your favorite HR person.
Thank you!
Show credits: Suzen Marie, our Podcast Editor and Jeffrey Lynn, our Video Editor. Plus, Aubri Williams, Chris Justice, and George Mills, our advisory board. And I’m your host, Mary Baird. Big love to Dennis Coleman, Kristen Kurtis, plus Mark and the team at Goodboy, as well as the folks in #TeamMary. Thank you so much for listening and telling your peeps about us.
As always friends, keep things simple.
