Design your Dream Life: A Guided Visualization and Meditation | Mindful Movement (2023)


Relax fully and connect with yourself as you visualize your ideal life so that you can make this dream a reality. Take the first step today to manifest your dream! Aligning your life and your decisions with your authentic self is a part of creating the life of your dreams, and here you can let go of resistance and invite ease.

Lao Tzu once said, "If you do not change the direction, you may end up where you are heading."

Meditation written and read by Sara Raymond
Music Credit: Eternal Hope by Kevin MacLeod (ending song)

Do not listen while driving. Meditation and mindful movement are powerful tools to support you. This is not a substitute for medical care. Consult a doctor or trusted health professional if needed.
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Thank you for your interest in the mindful movements, guided visualization to design your dream life.

I am sarah raymond, and I will be your guide today are you living? The life of your dreams? Are you happy with your life and the direction you are going? My guess is not entirely or you wouldn't be here, or maybe you are happy, but you just want more for your life.

Maybe you feel like something is missing or you're ready for a change.

Whatever your reason I am glad you found your way to this visualization and exercise lao-tzu once said, if you do not change the direction, you may end up where you are heading before.

We believe the life of our dreams is possible.

We first must have an idea of what it looks like today's.

Practice is a guided visualization to help.

You design a life that you love and take the steps to fulfillment and satisfaction.

This practice will give you an opportunity to design your dream life and clarify your values.

You will begin to develop positive habits and live intentionally.

And you can connect with your authentic self.

And let go of resistance.

Let's start now with this guided visualization find a comfortable place where you won't be disturbed for the next half hour or so open your mind and your heart to the possibilities of a life of your dreams.

We will begin by letting go of tension and holding in our physical body.

So we can let go of holding on to expectations judgements or being attached to specific outcomes in our mind.

When your body is relaxed, there is space for possibilities to arise.

You can more easily connect with your authentic self.

I, invite you to make yourself comfortable making any subtle adjustments to your body to soften close your eyes and bring your awareness - the automatic process of your breath while noticing your breath begin to look inside yourself for anywhere.

You can let go of the tendency to hold on let the weight of gravity, sink into your body to deepen your relaxation, give in to the support beneath you allow relaxation into your body and peace into your mind.

Once you are calm, you can connect to your heart and invite the version of your wisest and truest self to come to the surface as your truest self.

Surfaces, I will guide you to relax, even more deeply begin to breathe intentionally more fully and count your breath.

Your inhale is one.

And your exhale is two counting up to 10 and then back down again, stay with your breath, count and allow your mind to begin to calm allow your breath to relax to its natural rhythm.

And let go of the counting with a relaxed awareness, look for any areas of your body.

You can relax from the inside are there any places within you that you can soften since the soles of your feet, release as well as your toes, the tops of your feet and ankles allow this release to move up to your calves, your knees, your thighs and your hips continue to soften your stomach, your back your chest and your arms.

Welcome this relaxation to linger and extend at the area of your throat and neck as well as over your entire face, your jaw and your scalp to feel complete ease in your body.

Look for relaxation, without the need to control allow ease to move over your body when it comes in its own time.

So it's, not forced as you become relaxed.

I will guide you through a visualization.

This practice is not about perfection.

Things may not feel aligned with the life of your dreams right now and that's.

Okay, simply work with what you have and begin to move towards what you want.

As you.

Imagine this ideal life, you may see vivid pictures in your mind, or you may find emotions arising within you, perhaps you have specific answers to some of the questions, or they may come later, connect with everything that is coming up for you today and open your awareness to possibilities as they arise in the future.

Now, in your imagination begin to visualize your ideal life, see with as much detail as is available to you.

How does this future? Life? Look? What are you doing? What are you feeling in this ideal life? Who are you spending your time with if you could not fail? What would your ideal self? Look like see? What your typical day would look like in your dream life in vivid detail? What feelings and emotions do you want to have more of in your life? What are the values and beliefs that are important to you visualize both the outcome and the process to get there without getting attached to either all it takes is a thought to make a change.

You can change your life.

The moment you decide to change you choose to live life, how you choose to live life.

You are not the sum of your circumstances.

You are the sum of your choices choose to live in alignment with what is truly important to you.

These feelings from your dream life are already within you.

You can choose to call upon the feelings anytime you can create any life.

You want your dreams are within your grasp when you choose to reach connect with what is showing up for you now breathe that in as you connect with your authentic self, the self that is deep within you, you can make choices that will align your life with what's most important to you when you intentionally choose more of what feels good and less of what doesn't situations and life events will feel right and offer more joy, you'll experience, a sense of flow in your life.

You might have a sense of profound clarity, stay with this visualization of your dream life, a little longer connect with your authentic self.

And any feelings that may be coming up for you now and now bring your awareness back to the surface.

And since the room around you once more invite in a deep cleansing breath, filling up with the possibilities of new and breathe out fully letting go of old habits and negative beliefs, take a moment to honor yourself.

And the time you have spent here today as the first step in the creation of the life of your dreams know that aligning your life and your decisions with your authentic self is a big part of creating the life of your dreams.

When your life is aligned with who you are deep down inside you let go of resistance and invite in the ease and flow of life's energy.

This alignment brings a clear purpose and fulfillment to your life commit to reconnect to your needs and desires make decisions aligned with your values, and this will design your dream life choose to nourish what feels good to you I.

Thank you for practicing with me today.

Now, take a few more minutes to complete the journal exercise while this visualization is fresh in your mind, take pen to paper and start moving in the direction of your ideal life.

The Buddha said, we are what we think all that we are arises with our thoughts with our thoughts.

We make the world if you liked this visualization, and you are interested in diving deeper into the creation of the life of your dreams check out our five-week, online course, for living fulfilled.

This course, is for you, if you desire to live a joyful life with purpose and true satisfaction, let us know if you would like to be added to the wait list for the next course, start date and don't, forget to subscribe to our Channel and stay up to date with our newest meditations and movement videos.

Thanks again and I.

Hope, you have the day of your dreams.


How do you visualize your dream life? ›

Writing down and thinking about getting your goals done will lead you to a successful life. Visualize what your life will be like and the steps it took to get there once you achieve your goals. Imagine that beautiful yacht you own, what color is it? Imagine the weather and the specific details.

How do you visualize your goals with meditation? ›

Take a few deep breaths to ground yourself before opening your eyes. Write down your list of action steps and do any journaling about your experience. Last, you must take action and maintain your focus. Every single day, do something that moves you closer to realizing your goal and living your dream.

How do you create a visualization meditation? ›

How to do it
  1. Get into a comfortable meditation position. ...
  2. Close your eyes and begin slowing your breath to a calming, relaxing rhythm.
  3. Visualize a place where you feel content and calm. ...
  4. Use your five senses to add as much detail to your image.
May 28, 2020

What is the difference between guided meditation and visualization? ›

Guided meditation is, of course, a guided experience. And visualization can be guided or not, but seems to be more about seeing a new life experience with your mind's eye with the goal of actualizing it.

How do I visualize my best self? ›

To perform visualization, picture your best possible self in as much detail as possible. Think of a scene that your best possible self might find themselves in, and imagine the sights, sounds, and feelings you would experience. Tip: It's common to feel distracted during visualization.

How can I visualize my goals? ›

8 Visualization Techniques to Achieve Your Goals
  1. Create a Vision Board. ...
  2. Write a Vision Statement. ...
  3. Embrace Resources. ...
  4. Practice Journaling. ...
  5. Set Aside Time for Visualization Meditation. ...
  6. Engage Specific Mental Imagery. ...
  7. Visualize a Plan and Take Action. ...
  8. Get as Close to Your Vision as Possible.

What are 4 benefits of visualization? ›

When done right, a regular visualization practice can help you:
  • Gain confidence.
  • Decrease anxiety.
  • Enhance performance.
  • Boost your motivation.
  • Adopt healthier behaviors, such as eating more fruit.
  • Increase muscle strength.
  • Reduce pain.
  • Relieve stress.
Jul 21, 2021

What are the 3 goals of meditation? ›

Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. You can also use it to relax and cope with stress by refocusing your attention on something calming. Meditation can help you learn to stay centered and keep inner peace.

What is a smart goal example for meditation? ›

Specific: I'm going to meditate to be more in control of my stress. Measurable: I'll follow the Headspace app to track my meditation. Achievable: I only have to set aside ten minutes to meditate; I can easily find the time. Relevant: Being able to control my stress will make me happier and more productive.

What are the 4 steps of an effective visualization? ›

Four Steps to Better Data Visualizations
  • Step #1: Choose the right type of visualization.
  • Step #2: Declutter your visualization.
  • Step 3: Focus your audience's attention.
  • Step #4: Think Like a Designer.
  • Other important considerations for academics writing about engaged learning:
  • References.
Mar 4, 2021

What are the four keys to visualization? ›

Noah Iliinsky discusses the four pillars of effective visualization design, including purpose, content, structure, format, and design types to avoid.

What are visualization exercises? ›

Guided imagery is a visualization exercise in which you engage all of your senses as you imagine yourself in a positive, peaceful environment. To start this exercise, find a comfortable position, close your eyes, and begin breathing slowly and deeply as you start to relax.

Why is guided meditation good for beginners? ›

It will help you discern which of the thoughts and emotions that arise in your mind are worthy of your attention. It puts you back in touch with your basic goodness. The qualities you develop through mindfulness and awareness meditation make your world a better place.

What are the benefits of guided meditation? ›

Reduced stress: Meditation may decrease stress. It can also improve symptoms of stress-related conditions, including irritable bowel syndrome (IBS), post-traumatic stress disorder (PTSD) and fibromyalgia. Improved memory: Better focus through regular meditation may increase memory and mental clarity.

What is the downside of guided meditation? ›

Guided Meditation Cons

A guided meditation con is that if you listen to the same one every day, you'll likely eventually get bored of it. Mixing up your guided meditations will help keep your meditation practice fresh.

How visualization can change your life? ›

Visualization is a simple technique that you can use to create a strong mental image of a future event. With good use of visualization, you can practice in advance for the event, so that you can prepare properly for it. And by visualizing success, you can build the self-confidence you need to perform well.

What are 3 common methods of visualizing data? ›

A: The visualization techniques include Pie and Donut Charts, Histogram Plot, Scatter Plot, Kernel Density Estimation for Non-Parametric Data, Box and Whisker Plot for Large Data, Word Clouds and Network Diagrams for Unstructured Data, and Correlation Matrices.

Why is visualization important? ›

The main goal of data visualization is to make it easier to identify patterns, trends and outliers in large data sets. The term is often used interchangeably with others, including information graphics, information visualization and statistical graphics.

Why is visualization so powerful? ›

Visualization is a time-tested, proven technique that involves focusing on positive mental images in order to achieve a particular goal. Visualization is so powerful because it impacts our subconscious minds and without us even realizing it, we are propelled in the direction of our thoughts.

Why can't I visualize myself? ›

Can you picture it? If not, you may have aphantasia. Aphantasia is the inability to voluntarily create a mental picture in your head. People with aphantasia are unable to picture a scene, person, or object, even if it's very familiar.

How does visualization affect the brain? ›

Visualization doesn't just tap into under utilized parts of the brain. It doesn't just activate more of the right brain. It uplevels our brain's functioning by integrating more of the right brain's creativity, intuition and inner peace with the left brain's analytical and strategy building functions.

What are the 5 stages of visualization? ›

The five phases of visualization process: data gathering, processing, preparation, reduction and visual layout design. In recent years, a comparably fresh research field — information visualization has become commonly available for the researchers of all specialties.

What are the spiritual benefits of visualization? ›

Precise visualizations and clarity of mind can take you deeper within yourself, facilitating a powerful connection to the sacred. Visualization is a great access point for meditation and can help you move deeper into stillness and connection with your higher power and higher self.

What is positive visualization? ›

Positive visualization involves intentionally developing a picture in your mind to practice the performance, feeling, or behavior you desire. The American Psychological Association Dictionary refers to this process as “mentally rehearsing” to enhance performance.

What are the 5 R's of meditation? ›

This is how I came up with the 5 R's for coping with anxiety: Relocate, Redirect, Reframe, Relax, Re-center.

What are the 4 R's of meditation? ›

One helpful way to practice Self-Awareness Self-Care is to nurture a regular habit of checking in with yourself around The Four R's of Resilience: Rest, Relaxation, Replenishment, and Release.

What are the 5 points in body for meditation? ›

Proper Exercise, Proper Breathing, Proper Relaxation, Proper Diet, Positive Thinking & Meditation.

What is an example of my SMART goals in life? ›

SMART goal example for work

Measurable: I'll spend at least two hours a day planning and marketing my business. Attainable: I used to sell vegetables from my garden, so now I'll use my expertise to switch to flowers. Relevant: I love growing flowers and sharing them with other people, and it would earn me extra money.

What are SMART ADHD goals? ›

Examples of S.M.A.R.T. Goals for ADHD Adults
  • Specific: Focus on completing boring tasks at work.
  • Measured: Spend more than an hour on a single task.
  • Achievable: Focus on current rather than new tasks.
  • Relevant: My employer has advised me to improve my focus as part of a promotion discussion.
Nov 25, 2021

What is a SMART goal examples for growth mindset? ›

Growth Mindset Goal Examples:

I will work out for 30 minutes a day for the next 100 days. After that, I will continue to work out 4 days a week until the end of the year. I will make 30 cold calls per day for 40 weeks. I'll do the cold calls first thing in the morning.

What is an example of visualization strategy? ›

Introducing the Visualizing strategy to students

Give students a specific thing to draw, but do not offer any specific details about what it should look like. For example, you may ask students to draw a clown, a beach scene, or a house. Allow students to draw the object or scene as they imagine it in their mind.

What are the seven stages of visualization? ›

Visualization Process involves seven steps, Acquire, Parse, Filter, Mine, Represent, Refine and Interact.

What is the first step of visualization? ›

The first step toward good data visualization is to identify the problem you're trying to solve. What vital strategic question are you going to answer? How will the information you're presenting provide real value to the company?

Why can't I visualize during meditation? ›

There is this condition called aphantasia. With it, you will have difficulty, or be unable to visualise… you can do some online tests to see if you have it, and then potentially find a fix to it, or find a replacement to visualising when meditating. Something else you can do to achieve the same effect.

How can I use meditation for success? ›

Here is a short roadmap on how to use meditation to support your way to success in life.
  1. What do you want. After you have gained awareness during meditation, think about what you want in life, instead of thinking about what you want from life. ...
  2. Draw it Up. ...
  3. Be Aware of Your Obstacles. ...
  4. Create Plan of Action.
Oct 17, 2012

What to visualize during chakra meditation? ›

“Then I would start to focus on the chakra itself—visualize a wheel spinning; watch the direction of its flow, breathing into the light, the shape, space, just observing and trusting. Watch as your breath expands the light—the brightness of the chakra. (This is the cleansing; the brighter and more vivid, the better.

Should I meditate or visualize? ›

Meditation can calm your nervous system whereas visualization can reprogram it. Meditation de-excites the nervous system in a way that gives the body rest, which is even deeper than sleep. This rest helps the body heal itself from many things, including physical ailments, but most commonly from stress.

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