Guided Visualization – Mindfulness of breathing and calming the emotions throughout the day

Bite Size Guided Visualizations

Imagine starting your day by taking a few moments to sit quietly and tune into your breath. Notice the air moving in and out, feeling your belly rise and fall. As you breathe, also become aware of any emotions or sensations present - perhaps a sense of anticipation or a bit of nervousness about the day ahead.

Visualize consciously breathing in a feeling of calm and clarity. With each exhalation, let go of any worries or anxious thoughts. Allow your body and mind to become more settled and grounded.

Now picture yourself moving through your morning routine - getting out of bed, brushing your teeth, taking a shower. Throughout these activities, remember to pause periodically and reconnect with your breath. Feel the cool air moving in through your nose, the warm water cascading over your skin. Let the simple sensations of your body in motion anchor you in the present moment.

As you prepare and eat breakfast, bring your full attention to the task at hand. Notice the colors, textures and flavors of your food. Breathe deeply, savoring each bite.

Continue to weave these mindful breathing practices throughout your commute to work - whether you're driving, taking public transportation or walking. Tune in to the physical sensations, sounds and sights around you. Breathe deeply, feeling the air nourish your body.

At the office, take a moment to check in with yourself before diving into your tasks. Tune in to how you're feeling - maybe there's some lingering stress or overwhelm. Breathe deeply, picturing the breath washing over any tension in your body and mind. Imagine exhaling and letting go.

As you work, periodically pause to reconnect with your breath. Allow it to be an anchor, bringing you back to the present moment and preventing you from getting caught up in worry or distraction.

Remember to bring this mindfulness to any meetings or conversations you have throughout the day. Listen attentively, breathing calmly and focusing your full attention on the person speaking.

On your lunch break, step away from your desk and find a quiet space to eat. As you prepare and consume your meal, be fully present with the experience. Engage all your senses - the aroma, the flavors, the sensation of chewing and swallowing. Breathe deeply, savoring each bite.

Continue to weave these mindful breathing practices into the rest of your afternoon - whether you're typing at your computer, running errands, or chatting with colleagues. Whenever you notice your mind starting to race or your emotions becoming heightened, gently redirect your attention to your breath.

As the workday winds down, take a few minutes to reconnect with your breath once more. Reflect on all the times today when you paused to practice mindfulness. Notice how it helped you stay calm, focused and emotionally balanced.

Carry this sense of presence and equanimity with you as you transition into your evening activities. Breathe deeply and continue to let go of anything that no longer serves you, making space for rest, rejuvenation and quality time with loved ones.

End your day by revisiting this mindfulness of breathing practice, knowing that you can return to it anytime you need to re-center yourself. Visualize this becoming a seamless, natural part of your daily life.