WholeSchool Mindfulness director Carrington Kernodle Epperson presents a guided visualization meditation to revive and recenter.
A standard saying in mindfulness is, you possibly can’t pour from an empty cup. It implies that we can not present up at our greatest—for ourselves or others—if we’re bodily, emotionally, or energetically drained. What wants to return first is self-care and self-compassion. This guided meditation is a chance to recharge and recenter so you possibly can then go about the remainder of your day with a full cup.
A Guided Visualization Meditation to Recharge
12 Minute Meditation: A Guided Visualization Meditation to Fill Your Cup with Carrington Kernodle Epperson
To get began, I ask that you simply discover a snug place that helps your physique. I invite you to shut your eyes, to settle in, and if that doesn’t really feel protected or snug for you as we speak, that’s OK. Chances are you’ll preserve your eyes open with a slight gaze towards the ground.
Take a deep breath in by way of the nostril and slowly open-mouth sigh all of it out. Permit a wave of softness to return throughout your entire physique.
I invite you to first start to visualise your self as a vessel, particularly as a cup. You might be any form or dimension or colour, fabricated from any materials. Simply visualize your self as a sort of cup.
Now I would love you to look inside your cup. See if it is filled with something. Is it empty? Is it half full? Or is it fairly near the highest? Examine in with your self to see how full your individual cup is. Keep in mind, we’re not judging ourselves. We’re merely observing.
Subsequent I would love you to think about a golden, shimmering liquid pouring out from above the clouds into your cup. Slowly however certainly, it begins to fill you up from the underside all the way in which to the highest. This liquid represents abundance, knowledge, love, interior peace, pleasure, connection, and every other issues that you simply want proper right here, proper now. Completely all the pieces that you simply want is now in your cup. Your cup is full and you’re content material.
I invite you to take a seat and stick with this second of fullness, of getting all of your wants met. Permit this visualization to function a reminder that you’ve got all the pieces you want within you. Take a second to simply breathe and be with your self within the current second, absolutely.
Allow us to affirm to ourselves these phrases: I’ve sufficient as a result of I’m sufficient. Repeat these phrases as many occasions as you want, quietly to your self, and actually attempt to embody the fullness of your cup, the fullness of these phrases. You’ve gotten sufficient since you are sufficient.
It’s now time to take this sense and carry it with us for the remainder of our day. Take a deep breath in by way of the nostril and open-mouth sigh all of it out. When you find yourself prepared, chances are you’ll start to open your eyes, waking your self again as much as your area. I want you one of the best for the remainder of your day.
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