Guided Visualisation
Introduction To The Guided Visualisation
This guided visualisation is designed to take you through a sensory journey inside yourself, activating all parts of your imagination so you can start to feel into your body and give yourself permission to truly experience what the life you want looks like.
This process can be surprising. Really random things can come up. We’re simply going to greet whatever comes up for you today, knowing that nothing is right or wrong. This won’t be the first and last time you do this visualisation!
I’ve done this visualisation hundreds of times with people in person, and it is often unexpected what comes up. You may even feel judgmental about your own responses—“This isn’t realistic,” “Why would I want that?”, “Where did that come from?” Some people finish the visualisation saying, “That didn’t work for me,” or “I kept thinking about something else.” Just accept whatever comes to you today.
On the other side of the visualisation, I’m going to invite you to take some time—ideally around half an hour if you can—to explore what surfaced. It’s helpful to prepare a journal or some paper so you can drift gently from the visualisation into capturing the ideas that arise.
Do this in whatever way feels good for you. You can draw, paint, write words or sentences—there’s no judgement here and no right or wrong in what comes up. Nobody ever needs to see what you write down, so give yourself permission to be as audacious—or as small—as you like. There’s a big cultural narrative suggesting we should all want big, grand lives, but if that’s not what came up for you, that’s perfect too. Whatever emerges is exactly right.
Now, a couple of guidelines—these exist for good reason.
We want to use positive language only. This supports the filtering systems in the brain to search for what we do want. Our brains are efficient—when hearing a sentence, they latch onto the key words. This is why we tell a child “Be careful” when they’re climbing a tree, rather than “Don’t fall.” If we say “don’t fall,” all they hear is “fall.”
So while writing, always choose positive language. If all you get at first is information about what you don’t want, sit with that and ask yourself: What is the opposite of this? What sits on the other side?
Another important element is getting to the why. We want to mine down through our answers. For example, it’s not enough to say, “I want this dollar figure.” The question is why? What would that bring into your life? What would it mean for you? We don’t want money for the sake of money—we want the outcome, the feeling, the experience behind it. That’s what I want you to capture: the outcomes, the things you truly want to move toward.
You’ll be amazed how things begin to enter your life in almost magical ways once you articulate them. It’s part science and part magic.
So:
– Use positive language.
– Be as specific as possible.
– Articulate exactly what you want.
For example, if you write, “I want to travel,” what does that actually mean for you? Does it mean business trips from city to city? Does it mean taking six months each year to explore faraway places? Whatever it is, articulate it as clearly as possible.
Take your time afterwards. It’s a nice idea to have a glass of water or a cup of tea ready. The meditation visualisation goes for less than 10 minutes, so simply be prepared to drift into your journaling practice afterward.
Finally, find somewhere really comfortable. A yoga mat is great, or your bed—anywhere you can deeply relax your body. You can also do it sitting up if you prefer. The important thing is that you can close your eyes and go inward, visualising this beautiful future life for yourself.
Journalling Activity
- Prepare your space
Find somewhere comfortable (yoga mat, bed, or a chair). Have a journal or paper, pens, and a glass of water or tea ready. - Set aside time
Give yourself around 20 minutes for the after-practice journaling. The visualisation itself is <10 minutes. - Finish the visualisation
Close your eyes, follow the guided visualisation, and allow whatever comes up to surface—no judgment. - Pause and breathe
When the visualisation ends, stay still for a few deep breaths. Let your body settle before you reach for your pen. - Begin with free expression
Start by writing, drawing, or sketching whatever came up—words, images, sensations. There is no right or wrong. Nobody needs to see this. - Use positive language only
Write what you do want (not what you don’t). For example, replace “I don’t want stress” with “I want calm and ease.” - If you only find negatives, flip them
For any “don’t” statements, ask: What is the opposite? Write that instead. - Mine for the why
For each desire, ask: Why do I want this? Keep asking “why” until you reach the outcome or feeling behind it (2–3 levels deep). - Be specific
Turn vague ideas into clear images or actions. Instead of “I want to travel,” note how, when, for how long, and what it feels like. - Capture outcomes, not just numbers
If money or metrics appear, describe what those resources will enable (freedom, time, safety, creativity). - Close gently
When your timer ends, take a few slow breaths, drink your water or tea, and rest for a moment before moving on. - Save & revisit
Store your pages somewhere safe. Revisit this document to refine and notice what changes and over time how your life is reflecting these ideas.
Play Visualisation
