We all have hopes for the future: things we want to do, qualities we want to embody, places we want to go. However, we don’t often take the time to fully visualize our desired future or to reflect on how we might get there.
This future self meditation script is a guided practice for helping us gain clarity about what we want for the future. In addition, it helps us to identify things we can do to make that future more likely. It may boost feelings of confidence and empowerment as it clarifies action steps.
You can use this future self visualization script to support yourself or to guide others. Continue reading to explore ways of incorporating this script into the work you do.
Here’s a Sample of the “A Future Self Meditation Script for a Positive Future” Guided Meditation Script:
Let's begin by taking a moment to allow your body to settle.
Find a comfortable position
that allows your spine to be long but with a natural curve in the low back (2 seconds).
You can close your eyes or keep them open with a soft gaze downward a few feet in front of you (2 seconds).
Let the belly and shoulders relax (5 seconds).
Today I’ll guide you through a practice to envision a positive future.
It’s a chance to connect with that place inside us
that wants to work toward a life of meaning and fulfillment (2 seconds).
This is a useful way to consider how we care for ourselves and others (2 seconds)
and how to show up at our best to meet life's challenges (5 seconds).
Before we start, take a full breath in (2 seconds)
and a long breath out (5 seconds).
Now allow the breath to find its natural rhythm (2 seconds)
in and out (2 seconds)
allowing yourself to be fully present resting on the breath (20 seconds).
I’ll provide you with questions to prompt ideas and responses
that can help to find a positive future (2 seconds).
Throughout this practice, let your body and mind feel loose and open (2 seconds).
Repeat the questions I offer silently and to yourself (5 seconds).
Resist the urge to problem-solve
and see if anything comes up on its own organically (2 seconds).
If nothing comes to mind you can always continue to rest your attention on the breath
until something comes up (10 seconds).
Let's begin (5 seconds).
Ask yourself, “what kind of a future do I feel deeply moved towards?” (10 seconds)
Notice the thoughts, feelings, and images that come to mind (5 seconds).
How to Use the Future Self Meditation Script
There are a number of ways you can use this future self visualization script. From live guided meditations to recordings you share online, the options are quite open. While this list is not exhaustive, consider these three ideas as a starting point:
Conclusion
At any moment, we can make choices - no matter how small - that support our future self. This future self meditation script can help us envision the future we desire and illuminate the path that leads there. May this meditation empower us all to do what we can to create the future we long for.
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