7.1 Guided Visualization in San Francisco's Noe Valley: Patience Theme

This is a GUIDED VISUALIZATION focusing on the theme of Patience, and set in the neighborhood of Noe Valley in San Francisco.

Kids are guided into a relaxing moment either in the classroom or at home, where they focus on their breathing while listening to an audio quiet time activity.

They embark on a voyage and discover some unique features of this location.

Thank you to Judith and Suzanne,  subscribers in Noe Valley, for this inspiration!

The Breathing Practice for this month is Heart Diamond breathing.

Intro/Outro music by Jef Shadoan

Transcript

Intro:

Hello there! Bonjour and Welcome to Big Belly Breathing, Bienvenue to health!  

My name is Vanessa Hutchinson-Szekely and I’m so enthused to lead you on this audio journey where we practice mindfulness and our breathing technique.

This month’s theme is Patience and today we are going to practice a special kind of quiet time activity that is called a guided visualization.

A guided visualization is like taking a mind adventure with your imagination. You close your eyes, listen to a storyteller, and picture places or stories in your mind. It's like having your own private movie theater where you create the scenes with your thoughts. Listening to guided visualizations is a ritual to feel calm, joyful and more creative. Go you for taking time to do this!

In this guided visualization, we’ll talk about "Patience". Patience is like waiting for things without getting frustrated. It's like planting a seed and taking care of it every day, knowing that it will grow into something awesome. Being patient means staying calm, even when things take time. It's a skill that helps us enjoy the journey and know that good things will happen when it's the right time.  So let’s grow our patience muscles today! 😄🎉

Today’s journey is inspired by our wonderful listeners Judith and Suzanne and is called “Patience Blooms in Noe Valley”. If you know you know, but if not, Noe Valley is a neighborhood in San Francisco.

To begin, find a comfortable seat and close your eyes or take a soft gaze. Then take a deep breath in, and as you exhale, let go of any worries or distractions. Since we are practicing our Heart Diamond breathing this month, let’s do that together:

Find your sternum, the hard spot in the middle of your chest that is below your neck. This place on our bodies is called the “Sea of Tranquility” in Traditional Chinese medicine. Pressing on this point is supposed to help increase peaceful feelings and alleviate stress. We’re going to create a heart shape with our hands and place them on the sea of tranquility. When you inhale, move your hands to make the shape of a diamond with your fingers pointing up and your thumbs pointing down, and when you exhale bring them back to a heart shape. One more time, inhale diamond, exhale heart. 

Nicely done. Tres bien.

Meditation:

Alright, young adventurers, let’s begin our journey through the enchanting Noe Valley neighborhood in San Francisco where we let our imaginations soar as we dive into a world of patience and discovery.

Imagine starting our adventure on magical Sanchez Street, where the road has transformed into a Slow Street, and there are no cars in sight. This street is wonderful because you can walk, run, scoot or bike ride peacefully and freely. Picture grabbing your favorite scooter, and feel the smooth pavement beneath your wheels, and relish the gentle breeze on your face. As you scoot along, notice the colorful Victorian houses lining the street and the blooming flowers popping up here and there from the sidewalk crevasses or mini gardens, patiently waiting for their time to bloom. Take your time exploring every nook and cranny with your eyes, breathe in the fresh air, and feel the patience within you growing like the flowers on the sidewalk.

Now, let's head over to 24th Street, where the irresistible aroma of Happy Donuts beckons. Picture yourself standing in front of the corner bakery, patiently deciding which delectable treat to choose – perhaps a warm glazed donut hole, a custard-filled bar, an apple fritter or a sprinkle-covered delight. Feel the anticipation build as you take that first delicious bite. Notice the patient bakers crafting each treat with care and precision, adding a touch of sweetness to our journey. Patience can be as sweet as the frosting on your favorite donut!

With our bellies full of warm donut bites, we hop back on our scooter as our adventure continues to Douglass Park playground, a hidden gem where patience comes to life. Kick off your shoes and feel the cool sand between your toes. As you build intricate sandcastles or swing on the swings, notice the patience it takes to create something beautiful or wait for your turn on the swing. The laughter of other children playing adds a joyful melody to the air, making each moment worth savoring. Take your time exploring the playground, discovering the hidden corners, and enjoying the playfulness around you. What do you love to do most in playgrounds? Climb? Swing? Run? Bounce? Twirl? Picture yourself doing what you love the most for the next few moments while we practice our heart diamond breathing. Ready? Make your heart and place it on the Sea of Tranquility. Inhale diamond, exhale slowly back to heart. Ok, one more time. Inhale diamond and exhale back to heart.

Now, find a shaded spot on the grass, and lay a beautiful cozy blanket on the ground. Picture this blanket in your favorite colors. Lay back, and gaze up at the vast sky. Watch the clouds gracefully drift by, forming whimsical shapes and patterns. Take a deep breath and let the calmness of the moment wash over you. Notice how patience, like the slow-moving clouds, allows us to appreciate the beauty in stillness. Each cloud tells a story, and each story unfolds at its own pace, just like our journey through Noe Valley. How are the clouds moving in the sky? What shapes do you notice? Continue to breathe as you visualize the sky above you. 

Now, let's sit up slowly and reach back for our scooter. We have one more place to visit in Noe Valley. Let’s venture to Clipper Street and discover the iconic Rainbow house. This house has stripes in all of the vibrant colors blending harmoniously, creating a masterpiece against the backdrop of the sky. As you admire this symbol of creativity, think about how waiting for something beautiful can be incredibly rewarding. Each color of the rainbow represents a different moment of patience – from the first stroke of paint to the final masterpiece, the artist patiently brought their vision to life.

Inhale red, exhale peacefulness

Inhale orange, exhale creativity

Inhale yellow, exhale tranquility

Inhale green, exhale joy

Inhale blue, exhale courage

Inhale purple, exhale patience

As we conclude our Noe Valley adventure, slowly open your eyes and carry the magic of patience with you. Remember that each moment, whether scooting down a Slow Street or savoring a donut, is a treasure worth waiting for. In this special neighborhood, patience transforms ordinary moments into extraordinary memories. Know that this journey is a treasure you can revisit whenever you wish to seek a moment of joy.

Closing:

Merci to Judith and Suzanne for inspiring this journey to Noe Valley! And thank you so much for your participation today. How do your body, brain and heart feel now? When you engage in quiet time activities, and focus on your breathing, you’re nourishing your whole self. Listening to these meditations is a terrific routine to feel calm, as well as build your strength and let your creativity flow. Bravo.

You can do this type of activity on your own whenever you feel like you want to bring some peace into your brain, body and heart.

Always feel free to send me an email to let me know how this made you feel or if you have any questions or comments. 

Have a beautiful and healthy rest of your day. 

Take BIG Care, see  you soon and remember the BBB motto:

Breathe Move Eat Rest

Respirer Bouger Manger Se Reposer

Thank you! Bye! Ciao!