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12 Minute Meditation: A Guided Visualization Meditation to Fill Your Cup

12 Minute Meditation: A Guided Visualization Meditation to Fill Your Cup

WholeSchool Mindfulness director Carrington Kernodle Epperson presents a guided visualization meditation to revive and recenter.

A standard saying in mindfulness is, you may’t pour from an empty cup. It implies that we can’t present up at our greatest—for ourselves or others—if we’re bodily, emotionally, or energetically drained. What wants to come back first is self-care and self-compassion. This guided meditation is a chance to recharge and recenter so you may then go about the remainder of your day with a full cup. 

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12 Minute Meditation: A Guided Visualization Meditation to Fill Your Cup with Carrington Kernodle Epperson

  1. To get began, I ask that you just discover a snug place that helps your physique. I invite you to shut your eyes, to settle in, and if that doesn’t really feel protected or snug for you at the moment, that’s OK. Chances are you’ll hold your eyes open with a slight gaze towards the ground. 
  2. Take a deep breath in by means of the nostril and slowly open-mouth sigh all of it out. Permit a wave of softness to come back throughout your entire physique. 
  3. I invite you to first start to visualise your self as a vessel, particularly as a cup. You could be any form or measurement or colour, made from any materials. Simply visualize your self as a kind of cup. 
  4. Now I would really like you to look inside your cup. See if it is filled with something. Is it empty? Is it half full? Or is it fairly near the highest? Verify in with your self to see how full your individual cup is. Bear in mind, we’re not judging ourselves. We’re merely observing. 
  5. Subsequent I would really like you to think about a golden, shimmering liquid pouring out from above the clouds into your cup. Slowly however certainly, it begins to fill you up from the underside all the best way to the highest. This liquid represents abundance, knowledge, love, internal peace, pleasure, connection, and every other issues that you just want proper right here, proper now. Completely every part that you just want is now in your cup. Your cup is full and you’re content material.
  6. I invite you to take a seat and stick with this second of fullness, of getting all of your wants met. Permit this visualization to function a reminder that you’ve got every part you want inside you. Take a second to only breathe and be with your self within the current second, totally. 
  7. Allow us to affirm to ourselves these phrases: I’ve sufficient as a result of I’m sufficient. Repeat these phrases as many occasions as you would like, quietly to your self, and actually attempt to embody the fullness of your cup, the fullness of these phrases. You may have sufficient since you are sufficient. 
  8. It’s now time to take this sense and carry it with us for the remainder of our day. Take a deep breath in by means of the nostril and open-mouth sigh all of it out. If you find yourself prepared, you could start to open your eyes, waking your self again as much as your house. I want you one of the best for the remainder of your day. 

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