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Brief description
Brief description
A grounding practice using rhythmic breathing, body awareness, and guided visualization to foster emotional presence, gratitude, and intentional visioning. This meditation connects participants with their inner resources and prepares them for deeper work.
Target group
Target group
Teens and adults (15+), suitable for group warm-up or reflection.
Gestalt principles addressed
Gestalt principles addressed
Here and Now: Anchoring in breath and sensation
Self-awareness: Observing present emotional states
Responsibility: Connecting with one’s power to shape life
Visualization as Direct Experience: Emotions felt through imagery
Materials needed
Materials needed
Quiet space
Optional: soft background music, yoga mats
Time required
Time required
10–12 minutes
Instructions
Instructions
Instructions:
Invite participants to lie down or sit comfortably, eyes closed.
Guide the group through breathing cycles:
Inhale in 3, exhale in 3
Inhale in 4, retain, exhale in 4
Add: contract pelvic floor when inhaling, visualizing energy/light rising up the spine.
Visualize:
A loved memory or person → feel joy and gratitude
A reflection on one’s current life → say “thank you”
A vision of their ideal life → experience it as already real
Close with affirmations:
“I am responsible for my own life. I am building it, here and now.”
Adaptations
Adaptations
Use shorter breath sequences for younger participants. Offer a written version for neurodiverse learners.
Reflection phase
Reflection phase
"How does my body feel after the exercises compared to before the exercises?
How did my breathing change during the exercises?
Did the exercises contribute to any changes in my stress levels? "
Expected outcomes
Expected outcomes
Emotional calm
Gratitude and clarity
Personal empowerment
Facilitator’s notes
Facilitator’s notes
Keep a slow, warm tone. Allow silence between cues. Encourage openness, but avoid pressure to share.
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