Time for a guided visualization exercise: how to find calm in uncertain times. Here in the United States, election season can bring a lot to the surface. Hope. Fear. Frustration. And some difficult conversations with people you care about. So, if you’re craving a little steadiness… if you’ve been checking your phone, bracing for the next headline, or wondering what happens next… today’s episode is for you.
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 find calm in uncertain times.
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 find calm in uncertain times.
I want you to imagine you're in a garden with a comfortable place to sit.
It might be somewhere you know, or somewhere you’re creating in your mind's eye right now.
There’s a path beneath your feet. Firm, steady ground.
You follow it at your own pace.
Notice the colors around you.
Perhaps the leaves are starting to turn warm, amber colors.
Notice a sound. Birds calling, perhaps, or leaves rustling in the breeze.
Feel the air against your skin.
Notice a scent… fresh earth, rosemary, or something blooming nearby.
And perhaps there’s a familiar taste lingering from a sip of tea or cool water.
Take a moment to arrive.
Breathe.
You find your seat and settle in.
From here, you can see the sky.
There are clouds moving overhead. Some thin and light. Others heavier.
Imagine that each cloud carries one of the thoughts that’s been asking for your attention.
- What if things get worse?
- What if the change I’m hoping for doesn’t come?
- How will I work with someone who sees things so differently?
Let whichever thought is present take its place in the sky while you notice it from your seat.
Feel your feet rooted into the ground: safe, strong, steady.
Breathe.
Another thought might appear. That’s okay.
You can quietly say:
“There’s that worry again.”
Then notice one thing in the garden.
The texture of a leaf.
A patch of sunlight.
The solid seat beneath you.
Focus there.
Breathe.
Now, imagine a small, smooth stone beside you.
Pick it up.
Feel its weight in your palm. Its edges. Its temperature.
Let this stone represent something you can choose today.
Perhaps where you place your attention.
When you take a break from the news.
How you speak to a colleague.
Or who you reach out to when you need support.
Ask yourself:
“What is mine to do today?”
Listen to what your Intuition tells you.
Breathe.
You might find your Intuition saying:
- Take one practical action.
- Focus on one boundary that brings you peace.
- Maybe it's prioritizing rest tonight, instead of being glued to your phone.
What does your body, your mind, your spirit need right now?
Breathe.
Hold the stone gently, and say to yourself:
“I can care deeply and take good care of myself, too.”
“I can make room for what I need.”
“I can choose my next step.”
Breathe.
Take one last look around your garden.
Notice something you’d like to remember.
A color. A sound. The feeling of the ground beneath your feet.
Imagine placing the stone in your pocket, a small reminder you can carry into your day.
Now begin to notice the room around you.
Feel the surface supporting your body.
Hear the sounds nearby.
Move your fingers… your toes.
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 may still have questions when you leave this moment.
You may still feel worried.
Let this breath count anyway.
Focus on dropping your shoulders, drinking more water than caffeine today. Let the moment you paused before reacting be a good choice.
These are small ways to care for yourself while you find your way forward.
For now… feel your feet.
Take a breath.
Choose your next right step.
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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As always, please reach out, especially if you’ve got specific ideas or questions that you’d like us to cover on the podcast. DM me on LinkedIn (https://www.linkedin.com/in/thesimplifiers) and let’s spark a conversation.
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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.
