Visualisation is using our thoughts creatively so our mind flourishes and our concentration deepens. When we see ourselves happy, we touch happiness within the self; this creates the experience and hence the reality. The more we explore our inner goodness, with the power of visualisation, the more we become it. Life flows with well-being and success.
Make your mind work for you
The mind generates energy in the form of thoughts. The images and thoughts we create at each moment directly influence our emotional and physical well-being. Visualise yourself eating a mango and you will experience the sweetness. So, imagine what the effect would be on our thoughts and feelings, if we learnt to emerge peaceful and benevolent images at will! Visualising scenes in which we use a positive quality, such as patience or kindness, will make that quality more easily available when we need it.
Are we distracted?
When we let people grab our attention and influence the images on the screen of our mind, we allow ourselves to be led by their thoughts and feelings. We allow others to push our buttons of negative reaction. This explains why sometimes we are unable to relax when we want to. With visualisation we can choose what images we hold in our mind - taking back the remote control! This restores our ability to focus our attention where we wish and so become the master of our mind in the moment.
j-a-m in practice - seeing ourselves content
Taking one minute breaks to see ourselves at our best and stable throughout our day, strengthens the ability we have to use our original humane values. This rekindles our self-respect and our appreciation of others, regardless of the situations and challenges we face. When we use visualisation in this way rather than for material gain, we experience happiness tapping into a richer and deeper reality.
Benefits of visualisation
- Helps us respond to a difficult situation or problem by understanding the need, creating a solution
- Brings positivity to life by experiencing ourselves in a way that benefits both ourselves and those around us
- Stimulates and energises our inner strength, enthusiasm, courage, determination and decisiveness. This helps us live a life aligned with values we cherish
- Allows us to tap into our own inner wisdom
- Restores our innate creative capacity
The six one-minute meditations for this step
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Anthony Strano
MP3
Taking just a minute,I seein my mindwhat I can be.I can be an ocean,whose waves soothe and refreshmy depths offer silencemy blue facesparkles "welcome",jump in and cool off.I can be a lighthouse,tall and stableseen and trusted by all;I can be an angelwhose hand offers friendship,whose touch heals the heart,whose wings embrace difference,whose light creates hope.I can be all this and more! -
Anthony Strano
MP3
Taking just a minuteWith a thoughtI peacefully step backand see piecesof ideas, people and wordsscattered this way and that,in anger, ego and argument.With a thoughtI calmly observe,with patience and faith;gradually I seepieces upon piecesquietly integrate.In this momentI am given Perspective,The Kaleidoscope of Life,where every piecehas its part,I no longer insistthat any one pieceis the only reality.I realisenothing's that bador impossible to change. -
Sister Jayanti
MP3
Taking Just-a-Minute…I imagine stepping into a hot air balloon…The balloon slowly lifting up into the blue sky…Looking down I see the picture of my life… any problems seem so small…I take this moment to enjoy silence…peace and to rest my mindAs the balloon gently descends,I return to my day with a quiet and peaceful mind. -
Sister Jayanti
MP3
Taking Just-a-Minute…I imagine walking down a country lane …that leads me into a forest …I see the tall trees …The ferns on the forest floor …Filled with shades of green …I feel the still atmosphere around meAs I look up I see the rays of the sun …Shining through the trees …I feel their penetrating warmth ….I allow myself to be re-energised -
Sister Jayanti
MP3
Taking Just-a-Minute…I imagine myself standing on the bank of a riverWatching the water flow …I notice the fishes among the water-liliesAnd a small boat close by …The boat is not tied down and is about to drift …I decide to place all worries, fears and anxieties in the boatAnd gently push it away …Watching the boat drift into the distanceI feel light and at ease …Free and relaxed… -
Anthony Strano
MP3
Taking just a minuteI imagine myselflike a bird taking flighttotally free.I am freefrom the past,from complaint, blame,and desire for revenge.Gliding high above,I create space,to gain new perspective,an opportunity to learnfrom whatever has happened.Seeing clearly,I can let go of all fear,I can trust who I amI can trust LifeI am free,Only the true me remains,harmonious,flying high.