Here are a couple of visualizations I use to help me sit with my thoughts. One is a modification of a really popular meditation. I may have read it in The Happiness Trap: Stop Struggling, Start Living by Russ Harris. There may be some animated guides on YouTube, too. I visualized the other as I was trying to do the first, and found it to be more straightforward and effective for me personally. A little simpler, and I can make it cutesy when I feel like it.
The first steps are the same.
Sit or lie down somewhere comfortable and with minimal interruptions. Set a timer if you need. 5 minutes is a good amount if you're a busybody like me. You can increase it with time, but you don’t have to. Bring your shoulders down and push them back until your neck and back are aligned. Make other adjustments until you are comfortable in your position. Keep your eyes open or close them, whatever you prefer. If you keep them open, relax your gaze to a soft focus. Breathe in, and relax your jaw as you breathe out. Now, breathe normally and take notice of your breath. If it doesn’t come easy at first, try 3-3-3 breathing: 3 seconds in, 3 second hold, 3 seconds out.
Visual exercise #1: The Lazy River
Imagine you are sitting in a field next to a tree and a narrow bend of a slow moving river. The river encircles you and the water moves ever so slowly. The tree lightly drops leaves into the water and they float around you.
As you leisurely visualize and enjoy the scene, note your breathing. Thoughts will come. Don’t judge yourself or get frustrated. Instead, just notice them. Say to yourself aloud or silently: I notice I am having a thought that (thought label or short description). Ask yourself: Is this urgent or useful to me at this time? Most likely no. Can it wait? Likely yes, you only have a few minutes left anyhow.
Gently lift the thought out of your head and place it on a leaf on the water. It will float around you, not hurting, harming, distracting, or otherwise engaging with you. It is just there, harmless. You can pick it up later. It will be there if you need it. Refocus on your breathing again. Repeat.
Visual exercise #2: Thought Bubbles
Imagine yourself in a void of white. Enjoy the simplicity. Note your breathing. Thoughts will come. Don’t judge yourself or get frustrated. Instead, just notice it. Say to yourself aloud or silently: I notice I am having a thought that (thought label or short description). The thought comes out of your head and into a thought bubble, a big bubble connected to you by little trailing bubbles. Hold it. Play with it. It’s soft and cushiony. Harmless.
Ask yourself: Is this urgent or useful to me at this time? Most likely no. Can it wait? Likely yes, you only have a few minutes left anyhow.
Allow the little connecting bubbles to pop and disappear. Watch the thought bubble lift away from you and hover just behind you, floating easily. Notice the weight lifting off your shoulders, the tension leaving your crown. The thought bubbles collect behind you. They are there, but they don’t affect you. They float behind you, not hurting, harming, distracting, or otherwise engaging with you. They are just thoughts and they are just there. They’ll be there later if you need them. Refocus on your breathing again. Repeat.
The last steps are the same too.
Repeat the visualization until your timer sounds and turn it off. What else do you hear? Blink a few times and refocus on your surroundings. What do you see? How do you feel? Is there any tension in your body? Intentionally release the tension with your breath. What do you smell? What do you taste? Are you ready to conclude this session? Take a deep cleansing breath in and out. Stretch your arms out over your head. Stand up. Acknowledge what you have just accomplished. Show gratitude for the conditions that allowed you to have time and space to complete or even attempt the exercise. Give yourself credit. Now go on about your day.
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