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I have been told that visualisation and relaxing is very important. To encourage more coaches and group facilitators to try, Ive posted my script here. If you can attribute my post as a source, feel free to use it. Share your experience in comments below. My inspiration was the book of Ezkiel 47.

Start to feel comfortable. Sit comfortably. Take a nice breath in, and as you exhale, feel the muscles on your face and jaw relax. Now let your breadth take you down to your legs, feet and toes. Check that there is nothing blocking, in front of you.

Picture yourself in a peaceful park. It can be somewhere you’ve been before or from your imagination. Picture yourself there. You feel the gentle sunshine on your face. You feel the calm of the space around you. You hear gentle running water. As you do so, you come to a river, with running fresh water. Its a beautiful crystal clear river.

(i) Ankle deep

You walk into the water. It is ankle deep. Feel the coolness of the water without getting wet. Refreshing. Now, take a deep breathe in and a deep breathe out. You feel the sunshine gently caressing your face, the wind enveloping you, a feeling of warmth/ kisses from the gentle sun. Calm space, gentle running water.

Something catches your toes. It is a pebble, it is smooth and oval shaped. The pebble represent stress or worry in your life. You place the stone in your hands and throw it back into the water. Notice how the pebble hits the water and creates a ripple effect. You let it go, and notice how the ripples become still. How does it feels like? Take a deep breathe in and a deep breathe out. Let the pebble and stress drop to the bottom of the river. You start to explore, and find your place.

(ii) Waist Deep

Take another step deeper into the water, you feel your feet firmly on the ground. The water is waist deep. Movement is more difficult. Take a deep breathe in and a deep breathe out. You notice your thoughts. Others have returned to the ankle depth level where there is more fun and freedom. You notice leaves on the water. You pin your thoughts on the leaves let them go. There are beautiful fishes in the water. You want to discover more. You struggle. As you struggle, your muscles become stronger like a butterfly’s wings trying to emerge from the chrysalis.

(iii) Over your head

You’re now one step deeper in the river. The water is over your head. “The water here is beyond your control – it’s all
around you. You don’t fight against it – you calmly go with the flow. Breathe in breathe out. You let go of the firm ground. You notice your thoughts coming and letting go. Where is the river taking me? You notice the beautiful fruit trees on the riverbank. Fishes in the clean river, colored stones at the bottom. The old has gone, and the new has come.

You are letting the river carry you to a new place, going with the flow. Notice your thoughts and letting go. Breathe in and breathe out. Place your right hand on your belly, feel it rise and fall. Feel your feet on the ground, and being present at this moment. You have arrived. Prepare to open your eyes at the sound of the bell. Breathe in, breathe out.

Check in:

  1. How was the visualisation experience?
  2. What are your thoughts? What did you discover?
  3. One thing that’s better today?

NB: What is this river? This river can be lovingkindness, peace, hope for a better future. Often we’re full of stress, anxiety about what we cannot control, given the negative news around us. Just like we need to resist the temptation to rescue a butterfly trying to emerge from a chrysalis, as its muscles get stronger in the struggle.

Go slow.

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