Mindfulness Monday
Visualization Exercise: Pebbles in a Stream
Welcome to another Mindfulness Monday. These mindfulness and meditation practices are available to all subscribers of The Miscarriage Therapist. Paid subscribers receive an audio recording of the mindfulness practices.
In today’s practice, we will be doing a visualization exercise. This is helpful for distracting yourself from challenging thoughts, difficult emotions, or anything that can take over our bodies and minds. This exercise can help us feel grounded and present. It can help decrease the intensity of big feelings we might experience.
Let’s get started.
Start by stretching your body in any way it calls for, finding a comfortable posture, acknowledging any tension in the body, and settling into the present moment. Notice your breath as you allow your inhalation to fill the diaphragm, widening the torso and letting it deflate as you exhale. Imagine releasing any tension as you continue to slowly breathe in and out.
If it is helpful, feel free to count to three on the inhale and exhale for a count of four. Continue for a few cycles of breath.
Then, bring to your mind’s eye the image of a babbling stream in a forest. The forest can perhaps be filled with tall trees, fallen leaves, mossy rocks, plants, and grass. Imagine that you are wandering through the forest, taking in all the beautiful scenery. Notice the smells of the forest, hear the air moving through the trees, the crackling of leaves beneath your feet, and the sounds of birds chirping.
Take a moment to take in all the sights, smells, and sounds of this environment, while continuing to breathe deeply. Take a few moments to visualize and feel the details.
Next, imagine you approach the stream, perhaps sitting comfortably next to it or lying down on a patch of grass. You notice many pebbles in different shapes and sizes. Imagine picking up a pebble, feeling its smoothness. Take a moment to examine the pebble and feel it in your hand.
As you notice thoughts arise, whether it be a plan, a worry, something you are feeling, or even welcome thoughts, imagine labeling the thought onto the pebble, and then tossing the pebble gently into the stream. Watch as it sinks down into the water, perhaps creating ripples on the surface, and is carried off by the current.
Take a few minutes to continue breathing deeply, noticing any thoughts, placing them onto a pebble you pick up, and tossing the pebble into the stream.
After a few minutes, slowly start to wiggle your toes and fingers, open your eyes if they are closed, and bring your awareness back to the room you are in. Notice how it felt to practice this exercise. If you feel a sense of calm and peace, carry it with you into the rest of your day.
