Mini Meditation: Visualization for Your New Year's Goals

Hi, welcome to the meditation portion of RxChill Pill: Meditate Your Brain to Resilience. This podcast strengthens your resilient mind every time you listen. I'm Dr. Juna Bobby MD. I'm a physician specializing in mind-body medicine and a mom of two amazing kids. You can find out more about me, exciting new online programs on procrastination and mindset coaching for kids, teens, parents, and educators at mindbodyspace.com.

We're gonna take a lovely walk through a garden today. As always, find a comfortable place where you can be safe and still for just a few minutes. Do not use this recording when you're operating a moving vehicle. So just settle in wherever you are. Into a seat or lying down. And just take a deep breath in and exhale. And just take a deep breath in through your nose. Pause at the top of your inhale, and whenever you're ready, just slowly exhale through your nose. On your next breath, just notice the temperature of the air entering your nostril. And see if there's a slight change in temperature on the exhale. And just notice that for a few more breaths. Now I invite you to see yourself in a special garden. Perhaps it's a garden that you know, or maybe it's something from your past that you remember. Perhaps it's even a garden of your imagination. You could even choose a garden that you've seen a video or pictures of. Now become aware of the plants and trees and flowers around you. Perhaps you could even imagine a sweet scent of your favorite flower. Maybe it's lavender or honeysuckles or fresh green leaves and grass. Become aware of the shapes and colors in the sunlight and shadows, as the perfect amount of sunlight comes through the leaves and branches with the slightest perfect temperature breeze. Continue focusing on the aromas and the sights and the sounds. Perhaps there's birds. Feeling that fresh breeze in your hair and your face and the sunlight on your back. As you walk down a path paved in whatever way looks beautiful for you. Feel the ground underneath your feet and notice how you feel peaceful and relaxed in this special garden. As you walk along, come to a patch of earth with some fresh dirt waiting for you to plant a seed. Near this little spot of fresh dirt, you notice there's a small bag of seeds. With your hands, you begin to dig a hole into the fresh-smelling dirt. Notice the soil, a deep dark brown, almost black soil, its color and its fresh smell. Now when you're ready, pick up a handful of seeds. And notice how they feel in your hand. Very light. These seeds can represent your goals, your wishes, or positive affirmations. Something you want for yourself. Allow this to come to your mind, whatever these wishes are. Release any judgment or editing. Just allow the images in whatever way they come up for you. Take your time. Seeing and experiencing the wishes you have for yourself. Now take the seeds that represent your wishes and place them in the hole that you dug, covering it with the rich soil and gently patting it Carefully. Now take the watering can that you see and gently pour some water over these newly planted seeds—your goals, your wishes. Now you can allow these seeds to take root, knowing that you've given them everything they need to grow. Now begin to walk out of this imaginary beautiful garden, noticing all the colors and fragrances, the sun and the breeze. Check in with how you feel in this safe, beautiful space. Now take a deep breath in and exhale, releasing the garden from your mind, coming back to your breath, breathing in and out. On the next inhale, bring your arms up overhead and stretch. Inhale. And exhale, floating your arms down. And on the next few breaths, do whatever feels good for you— stretching, perhaps doing a few neck rolls and shoulder shrugs. Inhale up with your arms again and exhale, floating your arms down. Check in with how you feel now. Feeling ready for whatever is coming up next, you can feel free to stand up and stretch, do some jumping jacks, whatever feels right for you.

Thank you for meditating with me. To find all these meditations in one place, go to mindbodyspace.com/podcast. There you'll also find resources including 3 Steps to Focused, a free PDF guide. Email me at podcast@mindbodyspace.com for any questions or meditation requests.

Have an amazing rest of your day.