Yoga Benefits

This visualization creates an uplifting image to raise your spirits. Expect to think more clearly with practice.

Benefits

Enables the release of heavy negative thoughts

Focus

Concentrate on the rhythm of your breath.

Cross-Legged Position

1. Sit on the floor in Cross-Legged Position, with your spine straight and your hands resting lightly on your knees.
2. With your eyes closed, begin to observe your breath. Inhale for a count of 7, hold your breath for 3 counts, exhale for a count of 7, and hold your breath for 3 counts. Repeat the breathing exercise 7 times, then relax and observe the rise and fall of your chest.
3. Imagine that you are sitting beside a beautiful lake. The surface of the lake is smooth like glass, and the sun is shining. See yourself picking up a pebble and throwing it into the lake. Watch the ripples gently disappear. Recognize that negative thoughts have the same rippling effect, disturbing your peace of mind.
4. As you observe the rhythm of your breath, imagine that the natural state of your mind is stillness, like the waters of the lake.
5. Sit quietly, and let your thoughts come and go. Imagine that any negative thoughts in your mind are like mud. If a particular thought disturbs your peace of mind, imagine that thought settling down into the depths of the waters of your mind-like mud sinking to the bottom of a lake-leaving your mind clear and still.
6. Observe your mind settling, bringing clarity to strengthen your focus and concentration.
7. Look deeply into the crystal-clear waters of your mind, and see yourself exactly as you would like to be. As you observe your breath and your thoughts, continue to refine that image of yourself until it is perfect.
8. Hold that perfect image in the silence of the visualization for 10-15 minutes.
9. Take a Full Yoga Breath and enjoy the sense of stillness that this visualization brings. Throughout the day, practice letting go of thoughts that you do not want: Inhale as
10. you visualize the thoughts as being like mud, then exhale as those thoughts dissolve and sink down to the bottom of the waters of your mind-and stay there.