Guided Visualisation – Doing a small meditation each hour of the day

Bite Size Guided Visualizations

Here is a guided visualization you could try to do each hour of the day:

Hourly Guided Visualization

This visualization can be done at the top of each hour to help you stay grounded and focused throughout the day.

Find a comfortable seated position, either in a chair or on the floor. Close your eyes and begin to notice your breath. Take a few deep breaths, allowing your belly to rise and fall.

Now bring your attention to the present moment. Notice your body sitting here, the sensations of your breath moving in and out. Become aware of your surroundings - the sounds, smells, and temperature of the space you're in.

Visualize a beautiful natural scene - perhaps a peaceful forest, a serene lake, or an expansive mountain vista. Imagine yourself there, taking in the sights, sounds, and smells of this tranquil place. Feel the calm and stillness of this space.

As you breathe in, feel yourself filling up with the peace and tranquility of this natural scene. As you breathe out, let go of any tension or stress you may be holding onto.

Spend a minute or two simply being present in this serene visualization. When you're ready, gently open your eyes and return your attention to the present moment, carrying this sense of calm and focus with you into the next hour.

Repeat this process at the top of each hour throughout your day. This short but impactful practice can help you stay grounded, centered, and present no matter what the day brings.