Think Big, Think Bigger

There's a lot of talk happening out there about the importance of meditation. I don't know about you, but I was never really into meditation. My mind is always moving; easy to wander. So the idea of sitting still and clearing my mind has never really appealed to me. 

I tried it, but I just couldn't sit still long enough to understand its purpose or benefit. 

That is until I learned the power of guided meditation.

In my training at Georgetown, we learned about the power of centering our thoughts, focusing our minds, and grounding ourselves. We learned that centering through meditation not only helps alleviate stress and anxiety, but the breath work has also been shown to slow aging, improve our attention span, and help us sleep better. 

Since having a sense of belonging is something we must first create for ourselves, meditation also helps us ground our sense of self-awareness and helps us feel a sense of belonging.

Meditation is self-care. In fact, it's a part of the “A” in the HABIT Model. For those of you who remember, the A stands for “awareness” focused self-care. Meditation is awareness-focused self-care. 

When I was training to be a coach, we'd each take turns leading a guided centering exercise where one of us would guide the group through a short meditation. That experience opened my mind to the benefit and the value of centering, breathwork, and meditation.

I learned that I actually could meditate. I just need a little help along the way. 

And many of us do. 

My clients tell me all the time that sitting still and counting breaths (as easy as that sounds) is hard! Especially, when you have a lot on your mind. 

It's hard for me too. But a guided meditation, one where we're guided through the breathwork, where our thoughts have a place to go– they work for me. And for so many of my clients! 

That is why, this month in my group coaching program, The YCO Collective, we are exploring mindfulness and acceptance as tools to build a thriving life. 

And this episode of the Empowerment L.A.B. is our invitation for YOU to do this work with us, explore mindfulness for yourself, and to learn how to apply its tools to your life. 

This episode of The Empowerment Lab is meant to help you build your empowerment muscle by building your meditation muscle. 

Today, I’m sharing my “Think Big, Think Bigger” meditation to help you connect with your future self.

This is a guided meditation, one that I created for my 1:1 clients enrolled in my S.T.R.U.T. Intensive. It’s called, “Think Big, Think Bigger.”

It’s a 10-minute guided visualization meditation to help you connect with your future self, think big, and then think bigger about the future you want to manifest. 

So, let’s dive in.

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Before we begin this work together, I want to encourage you to grab a journal or a notebook so you can capture your reflections immediately following this guided visualization meditation.

Once you're ready, get into a comfortable seated position. Let your body settle.
Release any tension or pain you may be experiencing.

Lower your shoulders.
Release your jaw.
Soften your stomach.
Relax your arms
Relax your legs.

Let your body begin to relax. Close your eyes and begin to breathe intentionally.
Breathe in, hold it at the top, and breathe out.

As your body begins to settle into this visualization meditation, choose to notice the thoughts that might be running through your mind.

Don't allow yourself to attach to any one thought.
Just observe them. Whatever you notice.

I want you to take a deep breath in.
As you exhale, imagine yourself releasing each thought.
Letting each thought float away.

With each exhale, purposely clear your mind.
Choose to clear your mind.

Count your breaths– in for five.
Holding at the top for five. And out for five.

Begin to think about and focus on ONE area of your life related to one specific intention that you want to manifest. 

Just sit in that for a moment.

Be present with that thought. That feeling.
That one area of your life.

One intention you want to manifest.

What do you wanna co-create with your creator?
What do you want to improve? Transform? Or move forward in your life?

Try to limit your focus to that specific thing.
Continue breathing. Imagine capturing that intention.

Your next inhale: breathe it in.
Feel it going in through your nostril.

Into your heart; into your chest area.
Let it settle in your heart.

From there, I want you to feel it throughout every cell of your body.
Continue breathing.

And as the intention fills you up, I want you to imagine the greatest possible outcome for this specific intention.

Begin to feel the feeling.
Begin to see what it looks like if it works out perfectly.

It might be 10 years from now. It might be one year from now.
It could be as soon as two weeks or six months from now.

Use all of your senses and turn the volume up on that intention as high as possible.
See it. What is the ultimate reality?

You see, you may be feeling negativity or limiting beliefs coming.
That's normal.

Just keep breathing. Monitor your breath.
Breathe in for five, hold it at the top, and breathe out.

Come back to your intention.

Let the negative thoughts know you hear.
Let them know that you know that they're meant to protect you.
Let them know that you'll reframe them later.

But in the present moment…

Right now, you have the power to shift them.
To not allow negativity or limitations or judgment to limit your vision.

Come back to your intention – with the intention you've chosen, with a vision for the biggest possible outcome. The most extraordinary possibility.

Use your mind's eye, your imagination, to create a detailed picture of it in your mind.

Connect to that picture.
Connect to that vision.

Allow all of your senses to emerge in this image.
Allow all of your senses to immerse you in this image.

Connect with this image.
Commit to carrying it with you.

Commit to carrying it with you in your mind, in your heart, in each cell of your being from now until it manifests.

Purposely embed this deep connection to your intention into your soul.
As you visualize your intention, focus on what you see going on around you.

What are you wearing?
What do you have in your hands?
What are you holding?
Who do you see?
Who is with you?
Whose smile do you see?
Whose hand are you holding?
Where are you?
What's happening around you?
What do you see?
What colors?
What smells?
What season is it?
Are you inside?
Are there doors?
Are there windows?
Are you outside?
What's the landscape you see?

Continue breathing.

Holding at the top. Hold your intention.
Capture it.

Now, imagine…

Stepping outside of your visualization, imagine an out-of-body moment.
Imagine yourself floating into the air above you in your visualization.

As you inhale, let the energy flow into you, into your visualization, into every cell of your being.

With each breath, imagine she's giving you the blueprint. What steps is she telling you to take?

Who is she telling you to connect to as you look at her, as you look down at her, as you're floating in the air?

What risks is she begging you to take?
Who is she telling you to connect with, but also who is she telling you to cut off?

What belief does she want you to release?
What belief does she want you to hold onto?
What does she know about you that you don't yet see or believe?

See her. Hear her. Be her.

That's how you call it into you.
Now, you are her.

Breathe in everything that she's telling you and know.
That it's good and true, and of your highest self.

Continue breathing. Hold it at the top.
As you exhale, let all of the positive energy and intentions flow into your visualization.

Capture it. Hold it.

Breathing in your intention, holding it at the top.
Breathing out anything that says you can't have it.

Continue breathing.

When you feel complete, when you feel connected to your intention, and at one with the visualization of your intention– bring yourself back into the present.

When you're ready, you can open your eyes.

When your visualization meditation feels complete to you, please take a moment just.
Reflect and record the experience you just had.

Whatever you may have seen.
If you visualized any action steps, make sure you jot those down.

Taking the time to record your reflections will help you stay connected to your intention and take inspired action toward bringing it to life.

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💫 If you'd like to build your own coaching practice, check out TheEmpowermenteur.com. You'll learn all the details about my S.T.R.U.T. Into Coaching Academy, a hands-on program to help you build a thriving coaching or consulting practice in just 90 days.

In the meantime, you can connect with me on Instagram @MontreceSpeaks.

Stop thinking small. Find where you belong. And STRUT into your purpose like a boss.