TINAH Talks | Mental Health and Wellbeing Podcast

This EASY-To-Follow Visualization Meditation Might Just Change Your Life

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🧘 Join TINAH's 12-day Mindfulness Challenge to go from chaos to calm this holiday season + get the FREE PDF workbook here.

Today is Day 9 of TINAH’s 12 Days of Christmas Chaos To Calm Challenge - where we are helping you find a moment of peace and mindfulness to destress and calm your nervous system during the busy holiday period.

The challenge practise we’re sharing with you today is a visualization meditation 🤍

Meditation doesn’t come naturally or easily to many people, which is why trying a guided visualization meditation can be a great place to start.

In this session, we’ll guide you through a calming visualization meditation designed to help you find peace during the chaotic Christmas season.

Mastering meditation can be an incredible tool for mental health and relaxation.

‼️ Don’t forget to sign up to receive the full challenge workbook with all the guided prompts dropped daily into your inbox:

BONUS: WIN a Christmas gift from one of TINAH's brand partners. More details on HOW when you subscribe for the workbook. 🎁

See you tomorrow for Day 10 of TINAH’s 12 Days of Christmas Mindfulness Challenge where we will be guiding you through a calming visualization meditation.

#guidedmeditation #meditationforbeginners #meditation #trymeditation #howtomeditation #visualizationmeditation #mindfulnesspractise #startmeditating #meditate #meditationdaily

About The TINAH Talks Podcast: TINAH (Time Is Not a Healer) is your go-to mental well-being marketplace and community! In this podcast, you can expect empowering conversations to support you in your mental health healing journey.

We are on a mission to: ✨ EMPOWER you to prioritize and take control of your mental health ✨ EDUCATE you on mental health and wellbeing practices ✨ ELIMINATE stigma around mental health

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Sophie (00:00.782)
Hello and welcome back to day nine of the 12 days of Christmas chaos to calm challenge hosted by us at Tinah. I'm your host Sophie and this is Kelsey and today we are going to be focusing on a small five minute practice that is going to help you find a moment of calm in your chaotic and crazy overwhelming busy Christmas holiday period. So we know at this time of year there's so much happening. You might just want to take a little break from the things that we've got going on externally and go internally. So

One of the practices that we're going to practice today is a guided calming visualization meditation that's going to help you ground and relax in the moments of chaos that you're currently experiencing. sometimes when we use the word meditation, it can feel like a really scary word because it's like, I can't sit with myself for that long or I don't want to.

be with my own thoughts or I can't sit still for longer than 30 seconds. That is why we're guiding you through something. Sometimes guided meditations are so much easier. You don't just have to sit with yourself. You can sit with someone's voice. You can listen to the words that I'm going to talk you through if my voice holds out today. And it will hopefully help you sit in that moment for a second because if you can nail meditation, you can literally nail anything, ultimately your mind.

is a muscle and meditation really helps strengthen that muscle and bring you back to a present moment in time. So I'm going to guide you through a visualization meditation. Meditation doesn't need to be this long winded thing. We don't need to sit there for half an hour and with our eyes closed, our hands on our legs and sit in the Buddha pose and try and do things that make us feel uncomfortable. It can literally just be a couple of minutes on focusing on a sound or a

point in the room or just being with ourselves for a couple of minutes. So I'm going to guide us through a very, very quick visualization exercise where you can kind of drop into and hopefully find a sense of calm in your day. So Kelsey is going to do the exercise whilst I guide you through and feel free to join in at home. So if you can just find yourself in a comfortable seat, you're welcome to sit up straight or if you are lying down, that's also okay.

Sophie (02:18.242)
Now once you found yourself in a good position for you, make sure that you are feeling really comfortable. Try and release everything. Maybe give yourself a little shake off to try and release any tension or energy that is maybe coming up for you right now. Once you're feeling a little bit more grounded in the seat that you're in, gently close your eyes or if that doesn't feel good for you, look down to the ground. And then let's just start by taking a really long deep breath in through your nose.

for four, three, two, one. And then hold your breath at the top for four, three, two, and one. And then breathe out for your mouth for eight, seven, six, five, four, three, two, and one. Let's just repeat that one more time by taking a long, deep breath in through your nose for four, three, two, one.

Hold your breath at the top for four, three, two, and one. And then breathe out through your mouth for eight, seven, six, five, four, three, two, and one. So now we've dropped back into our body through our breath. I want you to start imagining a place where you feel really safe. That might be a place that you currently exist in your reality.

Or if you don't have someone that feels safe in your current reality, try and make up a space that feels safe for you. That can look however you want, no judgement here. You make that place something that makes you feel really safe and comforted. Once you have a visual of that space, I want you to imagine yourself in that space. Maybe you're sitting down in the space, maybe you're laying in the space, maybe you're walking around the space. Whatever feels naturally to you.

Go with whatever feels the most natural. Now you're in that space in whatever position you found yourself in, whether you're walking, whether you're laying down, whether you're sitting down. I want you to imagine a warm white light filling up all of the space around you, almost as if it's wrapping you up like a big warm and comforting blanket.

Sophie (04:37.93)
It's almost as if the light around you is giving you a big hug and the support that you might need at this current moment in time. As you start to feel the warmth of this light externally, I want you to now imagine you are able to breathe in this light. As you're breathing in right now, breathe in feeling that this light brings. Breathe in the calming light that is surrounding you and take some deep breaths in through your nose and out through your mouth like we did at the beginning.

imagining the light filling up your lungs every single time you take that breath in.

The white light you're breathing in fills your body with a wave of calm and flows through every area of your body, helping you relax a little bit deeper with every single breath you take. Your eyes are relaxing. Your jaw is unclenched. Your neck feels light and your shoulders are rested. Your chest feels light. Your hands are neutral.

right down to your feet you can feel all of the tension that you had in your body melting away with every breath you take in of the white light.

Now keep breathing in that white light but think about your breath out now. So with each breath out start imagining any stress, any negative emotions, leftover tension, overwhelm, any negative feelings that you're feeling right now melting away every single time you release that breath through your mouth or your nose. All of that tension has been released from your body through your breath.

Sophie (06:18.878)
out making you feel more at ease and going into a deeper state of calm and relaxation. Your mind and your body are being cleansed by this white light to release anything that is currently causing you stress or overwhelm in your daily life. Now take a little minute to continue breathing that warm light in through your nose and breathing that stress or overwhelm out through your mouth.

until you can feel that your body has fully relaxed and all your daily stressors have melted away.

Sophie (07:07.852)
Now you've been to imagining that the white light is within you and it's been surrounding you. And you can remember that you can take this light anywhere with you you go today to bring yourself back to the calm feeling that you've had in this meditation at any moment in time. All it takes is to come back to your breath, breathing in that white light and breathing out that stress.

Sophie (07:36.472)
So when you're ready, we want to bring yourself back to your body by slowly wriggling your toes, wriggling your fingers, maybe circling your ankles, your neck or your wrist. And then in your own time, you can gently open your eyes.

you want to take one last cleansing deep breath in for four three two one and out for eight seven six five four three two one we'll come back to the room hopefully feeling a little bit more relaxed and found a moment of calm and potentially a very chaotic day Kelsey how are you feeling?

Kelsey (08:26.39)
Certainly feeling calm and relaxed.

Sophie (08:29.774)
Great, to hear it. And did you find yourself able to visualise the room, visualise the light?

Kelsey (08:33.002)
Yes.

Kelsey (08:38.697)
Yeah, yeah, for me, my visualization, I love being in a forest with a lot of sunlight. So it kind of went along not knowing that that's what the visualization was going to be around light. It went really well with that. And I can always, it's always helpful for me to imagine like being surrounded in a lush green forest with lots of sunlight. And that works really well for me.

Sophie (09:00.352)
Beautiful. Thank you for sharing. Amazing. Well, visualisation is a really great way to start out on your meditation journey because like I say, it's somebody guiding you through. There are so many amazing meditation facilitators on YouTube, on podcasting platforms that you can tap into. We hopefully want to start giving you more access to this because we know how powerful meditation is as a tool to support you in your mental health healing journey. For one, for me, up on personal experiences.

meditation changed my life and the way that I got into it was actually from doing visualizations on a daily basis before I went to sleep. So we wanted to share that with you today just to give you that moment of calm in this chaotic Christmas period. And if you want the full meditation, if you'd like to see that written down on paper and understand how you can integrate that better into your life, meditation tips, make sure you download

our free Chaos to Calm workbook by signing up to our mailing list. You'll get that job directly in your inbox and it will share all of the practices that we have shared over the past 12 days as part of this challenge. So I hope you are feeling relaxed and calm and ready to tackle the rest of your day and we will see you again tomorrow.