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Guided Visualization To Inspire Motivation · STOPTIME: Live in the Moment.

• 0:00
  Speaker 1: Hey there.
• 0:01
  Speaker 1: So today's visualization is one that you can use for anything.
• 0:10
  Speaker 1: Now I'm going to use it for exercise.
• 0:15
  Speaker 1: So if you're looking for exercise motivation, then you can use this just as is.
• 0:20
  Speaker 1: But as you're learning it, you can also apply it to anything.
• 0:26
  Speaker 1: The key here is, with creative visualization, we create the sensations and we paint the picture and we look at all the benefits of whatever it is we are looking to achieve will feel like when we get there.
• 0:44
  Speaker 1: So, again, if you are looking today for exercise motivation, then this is the track for you.
• 0:51
  Speaker 1: But if you are not looking for exercise motivation, this track can be applied to anything you are looking to get motivated for.
• 1:00
  Speaker 1: Alright.
• 1:04
  Speaker 1: So settle into a comfortable position, making sure you will not be disturbed, close your eyes and take a deep inhale for the count of four, three, two and one.
• 1:23
  Speaker 1: Hold for two and exhale for a count of four, three, two and one.
• 1:35
  Speaker 1: While you're inhaling, just say to yourself breathing in and on the exhale, say to yourself breathing out.
• 1:46
  Speaker 1: Go ahead and repeat this breathing sequence several times.
• 1:51
  Speaker 1: While focusing on your breath, find your rhythm and, as you continue your breathing, feel your body fall deeper into a state of relaxation, feel your muscles letting go, becoming soft and loose, feel your body becoming light and weightless.
• 2:27
  Speaker 1: Let go completely in trust in the safety of the universe.
• 2:37
  Speaker 1: Let's focus your attention on your feet and say to yourself my feet and my toes are relaxed, breathing in to your toes and through them.
• 2:57
  Speaker 1: And now, following this relaxing feeling upwards, and continue by saying my lower legs are relaxed and as you feel that sensation, continuing on saying my knees are relaxed, my upper legs are relaxed, all the while letting go and softening, taking this breath and energy up further to your groin.
• 3:36
  Speaker 1: My groin area is relaxed, my hips are relaxed, my lower back is relaxed, my middle back is relaxed, my upper back is relaxed.
• 4:04
  Speaker 1: Feel this beautiful energy swirling as you recognize that your spine is relaxed, repeating my shoulders are relaxed, my stomach is relaxed, my belly button is relaxed, my ribs, my lungs, all my internal organs are relaxed.
• 4:42
  Speaker 1: My chest is relaxed, my upper arms are relaxed.
• 4:54
  Speaker 1: Savor in the feeling of your elbows, your forearms, your hands and your fingers all relaxed.
• 5:07
  Speaker 1: You're feeling comfortable and tranquil.
• 5:15
  Speaker 1: Draw your awareness around how heavy your muscles are feeling.
• 5:24
  Speaker 1: Maybe you feel as if you're sinking into the ground, expanding, becoming one with the universe.
• 5:35
  Speaker 1: Keep breathing as you bring this beautiful, relaxed energy to the back of your neck and around to the front of your neck, saying to yourself now my lower jaw bone is relaxed, my ears are relaxed, my cheeks, my nose are relaxed, my eyes and my eyebrows are relaxed, relaxing my forehead is relaxed and your scalp beautifully relaxed, your mind and your body are relaxed.
• 6:44
  Speaker 1: Focus now on your breathing, following the air on its path as it expands your belly and ribs and then slowly leaves your body, letting go of any negative or unproductive energy, just letting it go.
• 7:07
  Speaker 1: So now, on your next breath, I want you to think back to a time when you completed a workout and again, if it's not the workout that you want to remember, remember a time when you've done this thing that you are feeling unmotivated to do so, whether it was at a gym or at home, or even just a long brisk walk or maybe a stretching session.
• 7:44
  Speaker 1: Focus on the feeling you felt when you were finished that task or that movement or that exercise.
• 7:57
  Speaker 1: Focus and remember and get in touch with how good it felt.
• 8:03
  Speaker 1: Notice that sense of accomplishment that you felt and bring it into your world now.
• 8:14
  Speaker 1: Feel how satisfied you are.
• 8:20
  Speaker 1: Fight these feelings and bring them with you each time you work out or do the task that you are feeling unmotivated to do.
• 8:38
  Speaker 1: Each and every time you work out, know that you will feel a glow from the inside out as soon as you have finished exercising.
• 8:51
  Speaker 1: Remember, remember this feeling Repeating to yourself right now, I feel good about going to the gym.
• 9:05
  Speaker 1: I feel good about doing whatever it is that you'd like to do.
• 9:15
  Speaker 1: So imagine now that you're standing in the gym or wherever it is you're working out.
• 9:23
  Speaker 1: Perhaps you're walking on a path, or wherever it is you might be doing your workout or the thing that you want to be motivated for.
• 9:33
  Speaker 1: Imagine that you're there now.
• 9:35
  Speaker 1: You feel comfortable being there, no matter who is working beside you, standing with your head held high.
• 9:50
  Speaker 1: You deserve to be there.
• 9:54
  Speaker 1: Maybe you're alone and walking, or maybe you're trying something new.
• 10:00
  Speaker 1: Whatever it is, you deserve to be there, Repeating to yourself every time I work out or every time I do this, I am getting closer to my ideal body shape and it feels great.
• 10:28
  Speaker 1: Perhaps it's your health that you're going for.
• 10:30
  Speaker 1: I am getting closer to feeling healthy.
• 10:35
  Speaker 1: I am getting closer to making the impact in the world that I want to make by honoring this thing I want to do.
• 10:47
  Speaker 1: I don't need motivation.
• 10:50
  Speaker 1: I am motivated and it feels great when I'm there.
• 10:57
  Speaker 1: I simply need to remember Again take yourself there and feel your body becoming healthy and alive.
• 11:10
  Speaker 1: Feel your muscles stretching and strengthening and becoming stronger, whether it's an actual muscle in your body or the muscle of resilience or strength or courage, whatever it might be, imagine that that muscle fires up and provides you with ample energy.
• 11:36
  Speaker 1: You can feel the motivation coursing through your veins.
• 11:40
  Speaker 1: I want you to notice how energized and refreshed you feel after each workout or after each time you do something that you didn't think you could do.
• 11:54
  Speaker 1: Keep that feeling with you and focus on your body.
• 11:59
  Speaker 1: See and feel your body and your mind shaping and changing before your eyes.
• 12:09
  Speaker 1: Notice the positive impact that exercising this muscle, this muscle of moving forward with what you want to do, is having on your mind, body and spirit.
• 12:23
  Speaker 1: If it's specifically exercise, well then.
• 12:27
  Speaker 1: See your body change.
• 12:29
  Speaker 1: See your muscles lifting and becoming more and more toned.
• 12:34
  Speaker 1: Regular exercise empowers us to make positive changes in our life.
• 12:44
  Speaker 1: Exercise encourages you to more easily choose foods that promote your health and make you stronger.
• 12:56
  Speaker 1: If it's not exercise we're doing, it promotes foods food for thought that make your mind and body more healthy and stronger.
• 13:09
  Speaker 1: Therefore, you're feeling healthier physically, emotionally and mentally.
• 13:17
  Speaker 1: Repeating to yourself now, not trying to convince, but understanding and embracing and living in.
• 13:22
  Speaker 1: It is fun to exercise these muscles.
• 13:26
  Speaker 1: I always find fun and exciting new ways to challenge myself and to exercise.
• 13:34
  Speaker 1: Feel your mind becoming sharper and more focused.
• 13:40
  Speaker 1: Each time you do.
• 13:42
  Speaker 1: It feels so rewarding.
• 13:47
  Speaker 1: When you have finished, you feel so proud of yourself.
• 13:50
  Speaker 1: You've done it before and you can easily do it again and you can stretch and grow further.
• 13:57
  Speaker 1: Notice how confident you are becoming.
• 14:01
  Speaker 1: Notice how confident exercising these muscles makes you feel.
• 14:05
  Speaker 1: Confidence is a result of doing these things, so move towards the confidence that it gives you in all areas of your life.
• 14:16
  Speaker 1: So now, instead of needing motivation, you feel motivated whenever you think of working out or stretching that muscle, of taking yourself a little further or taking a risk.
• 14:28
  Speaker 1: You feel good about it.
• 14:30
  Speaker 1: Let's repeat the following affirmations together, and again, when I say work out, you can apply this to any aspect of your life.
• 14:50
  Speaker 1: I enjoy my daily workout.
• 14:52
  Speaker 1: It makes me feel energetic and healthy.
• 14:56
  Speaker 1: Every day, in every day, I am becoming stronger and healthier.
• 15:12
  Speaker 1: I look forward to and enjoy working out in this way.
• 15:23
  Speaker 1: It is rewarding and satisfying.
• 15:26
  Speaker 1: My daily exercise makes me stronger and helps me stand in who I want to be in this world.
• 15:49
  Speaker 1: Every day, in every way, my mind, body and spirit is becoming stronger and more connected.
• 16:07
  Speaker 1: Every workout, whether it's spiritual, mental, physical or emotional, brings me closer to achieving who I am and want to be in this world.
• 16:28
  Speaker 1: This empowers me to be a better person.
• 16:45
  Speaker 1: I choose foods that make my body stronger.
• 16:57
  Speaker 1: I choose thoughts that make my mind stronger.
• 17:06
  Speaker 1: I choose gratitude to make my spirit stronger.
• 17:19
  Speaker 1: My body responds well to exercise.
• 17:35
  Speaker 1: We can do this, and it can be easy and fun.
• 17:52
  Speaker 1: It is easy and fun.
• 17:57
  Speaker 1: We always achieve excellent results whenever we work out.
• 18:09
  Speaker 1: I believe that I can achieve my fitness goals, my spiritual goals.
• 18:25
  Speaker 1: I give myself grace and I create time in my schedule to work out every day.
• 18:43
  Speaker 1: I love how my body and I feel after we've exercised.
• 18:57
  Speaker 1: I choose to honor and respect my body, my mind and my spirit.
• 19:28
  Speaker 1: Now take a moment to feel gratitude and joy for your wonderful life and the continuous miracles that it produces.
• 19:38
  Speaker 1: Take several deep breaths and slowly count down from 5.
• 19:52
  Speaker 1: Let's go together 5, 4, 3, 2, and 1.
• 20:09
  Speaker 1: As you begin to wake up from the meditative state, you become more alert.
• 20:30
  Speaker 1: Open your eyes.
• 20:34
  Speaker 1: When you're ready, you stretch your arms up and take a deep breath.
• 20:42
  Speaker 1: Open your eyes now, if they're not already open.
• 20:48
  Speaker 1: You are now fully awake, feeling refreshed and energized.
• 20:58
  Speaker 1: Thank you for joining me, my friends, have an amazing day and an amazing practice.
• 21:13
  Speaker 1: We'll see you again.
• 21:14
  Speaker 1: Have a wonderful day.