A note from Sean
A visualization is not the same as mindfulness, because we are creating an image instead of sensing what is already here. But you can bring mindfulness to it and notice how it feels, moment to moment. The light might feel warm, tight, or not like much. We do not prescribe a feeling. We notice how it happens to be.
Try this today. Give it a minute. Say “May I feel calmer,” then picture a ball of light the size of a mustard seed in the center of your chest. Stay with it for a few breaths and notice what your body does.
Keep going: Loving Kindness Visualization Script – The Spheres and Free Guided Visualizations.
This suits anyone who likes working with imagery. If picturing light brings up tightness, or the larger sizes feel like too much, stay at the smallest size and keep it in your chest. Go gently. Stop when you need to.
