{"id":2134,"date":"2022-10-28T07:30:47","date_gmt":"2022-10-28T07:30:47","guid":{"rendered":"https:\/\/www.spotlight.com\/?p=2134"},"modified":"2026-03-17T08:38:53","modified_gmt":"2026-03-17T08:38:53","slug":"powerful-pause-meditation-future-focus","status":"publish","type":"post","link":"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-meditation-future-focus\/","title":{"rendered":"Powerful Pause Meditation: Future Focus"},"content":{"rendered":"<h3>This guided meditation is all about the future and getting some focus on where you\u2019re going.<\/h3>\n<p>The idea of this is that if we can visualise our future, we\u2019re much more able to consciously create it.<\/p>\n<p><span data-ogsc=\"rgb(55, 62, 66)\">This guided meditation was written for one of our Powerful Pause meditation sessions, where we come together to meditate every few weeks. If you&#8217;re a Performer member you can take advantage of these free sessions (please ensure you&#8217;re opted in to receive our emails for upcoming dates and booking information).<\/span><\/p>\n<p>25-minute listen. We recommend listening to this meditation with headphones on.<\/p>\n<div class=\"responsiveEmbed\">\n<div class=\"embededPodcast\"><iframe src=\"https:\/\/www.podbean.com\/media\/player\/aauc5-12cd336-pb?from=site&amp;vjs=1&amp;skin=1&amp;fonts=Helvetica&amp;auto=0&amp;download=0\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<\/div>\n<p><strong><span data-ogsc=\"rgb(55, 62, 66)\"><a href=\"https:\/\/www.spotlight.com\/news-and-advice\/?tags=powerful%20pause\" data-ogsc=\"\">Listen to other Powerful Pause meditations.<\/a><\/span><\/strong><\/p>\n<h4><strong><span data-ogsc=\"rgb(55, 62, 66)\">Meditation Transcript<br \/>\n<\/span><\/strong><\/h4>\n<p><strong><span data-ogsc=\"rgb(55, 62, 66)\"><br \/>\nBea Grist, Mental Health and Wellbeing Manager:\u00a0<\/span><\/strong>This meditation is all about the future and getting a little focus on where you\u2019re going.<br \/>\nBefore we begin the meditation, I want you to think about what your relationship with the future is like. Is it something that you often think about?<br \/>\nAnd really good choice to be here with us today<br \/>\nTo start, or end your day with a little self-care or self-attention<br \/>\nMaybe you\u2019re taking a pause in the middle of your day<br \/>\nWhatever time it is<br \/>\nknow that everything blooms from here<br \/>\nAnd by taking this time to rest<br \/>\nYou\u2019re actually helping yourself to move forward<br \/>\nThis is an investment in yourself and your career.<\/p>\n<p>And when life gets a little shaky<br \/>\nIt\u2019s a little easier to be with it when we\u2019re connected to ourselves.<br \/>\nToday we\u2019ll be doing a meditation which will allow us to take a short time hop into the future to meet our Future Selves. The idea of this is that if we can visualise our future, we\u2019re much more able to consciously create it.<br \/>\nWe can then trust and allow the future to unfold as it\u2019s meant to<br \/>\nMeaning we\u2019re more resilient to the unknowns of life too.<br \/>\nAnd maybe you\u2019re already skeptical<br \/>\nOr noticing some resistance<br \/>\nJust notice that<br \/>\nAnd see if you can just be curious<br \/>\nFinding a place that\u2019s comfortable for you today<br \/>\nThat could be sitting or lying down<br \/>\nIt might even be leaning or snuggling up against a wall<br \/>\nJust take a moment to check in with yourself now<br \/>\nWhat does your body need to feel comfortable, supported and safe?<br \/>\nWe\u2019re just beginning to settle in<br \/>\nBringing your entire awareness to this moment here<br \/>\nright now.<br \/>\nAnd maybe you\u2019re not present yet<br \/>\nPerhaps your mind is still busy or restless from your morning or your day<br \/>\nThat\u2019s ok<br \/>\nJust notice that<br \/>\nWe\u2019re not trying to force anything here<br \/>\nThe practice is just about meeting yourself wherever you are.<\/p>\n<p>And for this practice we\u2019re just going to see if we can just be here now<br \/>\nWhatever that means for you<br \/>\nSimply breathing<br \/>\nAnd taking this time to just \u2018be\u2019.<\/p>\n<p>And just begin by noticing your breath<br \/>\nBreathing in<br \/>\nAnd out<br \/>\nAnd with your next breathe<br \/>\nJust closing your eyes if you haven\u2019t already.<\/p>\n<p>See if you can notice where your breath is really most alive<br \/>\nAnd place your attention there<br \/>\nIt might be in your stomach<br \/>\nYour chest<br \/>\nThe sides of the body<br \/>\nMaybe you can feel the air flowing in and out through the nostrils.<br \/>\nJust resting your awareness with that breath.<\/p>\n<p>Breathing in<br \/>\nAnd out.<br \/>\nAnd with each breathe<br \/>\nnotice how your body is becoming a tiny bit heavier<br \/>\nMaybe there is a softening too<br \/>\nA gentle letting go of tension perhaps<br \/>\nSee if you can use the breath to breathe softness<br \/>\nInto any parts of you that might be holding on<br \/>\nMaybe your stomach, shoulders<br \/>\nOr your jaw<br \/>\nYour face perhaps<br \/>\nImagine the breath is like a warm hand to a sheet of ice<br \/>\nFeeling those parts of you melting into softness<br \/>\nFeeling those parts of you releasing just a little bit<br \/>\nLetting go.<\/p>\n<p>And if there are any sounds in your immediate surroundings<br \/>\nSee if you can use them to allow you to go deeper inside<br \/>\nIt\u2019s this reminder of how good it is to leave the noise and stress of the outside world and rest in the quiet and peace of your own inner world.<br \/>\nAs you sink deeper into quiet space behind your mind<br \/>\nPerhaps you can imagine some grounding roots dropping down from the back of your spine. Imagine those roots going down to the centre of the earth, deep into the earth.<br \/>\nImagine there is something that you can anchor the roots to<br \/>\nso that no matter where you go on this meditation<br \/>\nyou feel solidly connected and supported to the earth.<br \/>\nAs you allow yourself to go deeper into a state of relaxation<br \/>\nimagine yourself standing before a pond or a lake<br \/>\nwhere it is quiet and peaceful all around you<br \/>\nNotice the silence.<br \/>\nNow drop a pebble into the centre<br \/>\nand notice the ripples rippling out<br \/>\none after another<br \/>\nflowing outward farther and farther<br \/>\nthe ripples slowing down<br \/>\nbecoming further apart<br \/>\nuntil the water is once again calm and peaceful.<\/p>\n<p>I invite you now to imagine that your body is like that body of water.<br \/>\nAnd as you drop a pebble into the centre of your body of water,<br \/>\nyou can feel ripples of relaxation spreading out,<br \/>\nwaves of relaxation flowing through you,<br \/>\nup through your torso into your chest,<br \/>\nup through the vertebrae and spreading ou<br \/>\ninto each and every muscle of your back,<br \/>\nthrough your shoulders and arms, up through your neck,<br \/>\nyour jaw, face, scalp. Feeling those ripples just relax you<br \/>\nas your muscles let go and become soft and loose.<br \/>\nFeeling the ripples of relaxation flowing<br \/>\ndown to the bottom of your torso,<br \/>\nflowing through your abdomen and your pelvis,<br \/>\ndown through your thighs, calves, ankles, and toes.<br \/>\nKnow that each time you drop a pebble<br \/>\ninto the centre of this body of water<br \/>\nyou can become more relaxed.<br \/>\nAnd as you become more relaxed<br \/>\nyou find yourself becoming more quiet and peaceful.<br \/>\nNow coming back to your breath again<br \/>\nThat sense of the breath breathing you<br \/>\nNotice how effortless it is<br \/>\nYou don\u2019t need to force it<br \/>\nIt just is.<br \/>\nAs you breathe in feel your belly expanding<br \/>\nFeel your ribs and chest expanding<br \/>\nAs you take in fresh air<br \/>\nAnd then feel the body releasing as you breathe out<br \/>\nThe chest and ribs dropping down<br \/>\nThe belly letting go.<\/p>\n<p>See if you can follow the breath<br \/>\nAs it flows all the way in<br \/>\nand all the way out<br \/>\nNoticing how the breath gently rocks the body<br \/>\nInviting quiet and peacefulness into all parts of you.<br \/>\nSee if you can invite some of this quiet and peacefulness<br \/>\nInto the next part of our meditation<br \/>\nAs we go on a short journey to meet your Future Self.<\/p>\n<p>This visualisation is a way for us to tune into the wisdom<br \/>\nWhich already exists within us<br \/>\nVery often we assume that the mind has the answers<br \/>\nAnd sometimes it does<br \/>\nBut we can also forget that we have a whole world of wisdom within<br \/>\nOur body, within our imagination and our soul.<br \/>\nWe\u2019ll be dropping down into a quiet space behind the mind<br \/>\nA space which is always available to you.<br \/>\nMeditation is one way of creating calmness in our mind.<br \/>\nAnd when we\u2019re calm, we\u2019re much more able to connect to what we truly want.<br \/>\nAnd when we know what we want, we can begin to create our future from a grounded, wise place.<br \/>\nAs always there is no wrong way to do this<br \/>\nJust listen to my voice as I guide you<br \/>\nSee it, sense it or make it up.<br \/>\nHowever you imagine it is perfect.<br \/>\nIn your mind\u2019s eye imagine a dwelling, or building in front of you<br \/>\nNotice what it\u2019s made out of &#8211; maybe brick, stone or wood or perhaps something else?<br \/>\nReally take in all the details<br \/>\nDoes it have windows, doors?<br \/>\nIf so, what colour are they?<br \/>\nIs it big or small?<\/p>\n<p>Notice what is around it too.<br \/>\nAre there trees? Flowers? What kind?<br \/>\nReally get a sense of this place from the outside \u2013 the colours, the light, the textures, the sounds.<br \/>\nNow, see yourself standing in front of this dwelling<br \/>\nDo what you need to do to get someone to come to the door.<br \/>\nKnow that on the other side of the door is your Future Self, waiting to greet you, This is you 20 years from now.<br \/>\nAs the door opens, what do you notice?<br \/>\nGreet your Future Self and notice the way your Future Self returns your greeting, welcoming you into this time and place 20 years in the future.<br \/>\nTake in this person &#8211; this Future Self.<br \/>\nWhat do they look like?<br \/>\nNotice how they stand, what they\u2019re wearing.<br \/>\nNotice their eyes and their facial expression.<br \/>\nReally get a sense of their essence.<br \/>\nNow notice the inside of their dwelling<br \/>\nWhat kind of person or people live here?<br \/>\nWhat are the colours and the senses of this place?<br \/>\nWhat are the textures, sounds or smells of this place?<br \/>\nDo you have a sense of others being here?<br \/>\nWho are they \u2013 what are they like?<br \/>\nNow move with your Future Self to a comfortable place for a conversation.<br \/>\nPerhaps they offer you something to eat or drink.<br \/>\nReally settle in and make yourself comfortable for this conversation with your Future Self.<br \/>\nThere are some questions that you might want to ask.<br \/>\nBegin by asking the following two questions:<br \/>\nFirst, \u201cWhat is it, Future Self, that you most remember about the last 20 years \u2013 what stands out most in your memory?\u201d<br \/>\nIn whatever language is most comfortable for you, take a moment now to hear the answer.<br \/>\nNow ask your Future Self this question:<br \/>\n\u201cWhat do I need to know to get me from where I am now to where you are?\u201d<br \/>\nListen to what your Future Self has to tell you.<br \/>\nNow, what are other questions that you would like to ask your Future Self?<br \/>\nTake a moment and ask your Future Self your own questions.<br \/>\nNow, bring this visit with your Future Self to a close, thank them for being here with you today and sharing their wisdom. Knowing you can come back anytime you wish.<br \/>\nTake a deep breath in<br \/>\nBreathing in this experience<br \/>\nWhatever came up for you<br \/>\nAnd if nothing came up<br \/>\nThat is absolutely fine too.<\/p>\n<p>And just tuning back into the breath<br \/>\nBreathing in\u2026.and out<br \/>\nJust noticing, just getting curious<br \/>\nabout the wisdom that already exists within you<br \/>\nAnd the future you\u2019re creating.<br \/>\nAs you breathe in<br \/>\nnotice any remaining tension or pressure begin to gently soften and melt away.<br \/>\nGiving yourself permission to let go of anything you feel ready to let go of.<\/p>\n<p>So just being with these words for a moment<br \/>\nAnd noticing what comes up for you.<br \/>\nBreathing in energy and positivity<br \/>\nReally allowing this to fill you up<br \/>\nWith energy and vitality<br \/>\nReally feel it supporting you as you move forward.<br \/>\nBreathing in<br \/>\nFeeling the belly filling up<br \/>\nFeeling the lungs and chest expanding<br \/>\nBreathing out<br \/>\nFeeling the lungs and chest releasing and dropping back down.<\/p>\n<p>You may like to put your hands on your belly or the sides of the breath<br \/>\nTo just really feel the movement of the breath<br \/>\nIn the body<br \/>\nI\u2019m not going to talk for a minute now<br \/>\nSo you can really tune into the movement of the breath in the body.<\/p>\n<p>Breathing in<br \/>\nAnd out.<\/p>\n<p>Allowing the breath to bring energy and life back into the body<br \/>\nBreath space into the front the back and the sides of the body<br \/>\nFeeling the ribs and chest expand with each breathe.<br \/>\nBreathing in<br \/>\nAnd breathing out.<br \/>\nVery slowly and gently we will bring this meditation to a close<br \/>\nSo just becoming aware of any sounds that might be around you<br \/>\nThose that are far away<br \/>\nAnd sounds that are nearer.<br \/>\nBreathing in this experience<br \/>\nWhatever came up for you<br \/>\nBreathing in all the wisdom that lives within you<br \/>\nBecoming aware of where you are<br \/>\nFeeling the chair or whatever is underneath you<br \/>\nFeeling that sense of support and rootedness again.<br \/>\nAnd just moving your body in any way that is needed<br \/>\nComing back to this time we have together<br \/>\nMaybe taking a nice stretch and moving your body a little if that feels good.<br \/>\nAnd when you\u2019re ready<br \/>\nslowly opening your eyes.<\/p>\n<p><em>Main photo by\u00a0<a href=\"https:\/\/unsplash.com\/@dbeamer_jpg\" target=\"_blank\" rel=\"noopener\">Drew Beamer<\/a>\u00a0via\u00a0<a href=\"https:\/\/unsplash.com\/s\/photos\/future\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This guided meditation is all about the future and getting some focus on where you\u2019re going. The idea of this is that if we can visualise our future, we\u2019re much more able to consciously create it. This guided meditation was written for one of our Powerful Pause meditation sessions, where we come together to meditate [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":3199,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[45],"tags":[132,125,48,126,47],"class_list":["post-2134","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-wellbeing","tag-bea-grist","tag-meditation","tag-mental-health","tag-powerful-pause","tag-wellbeing"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Powerful Pause Meditation: Future Focus | Spotlight<\/title>\n<meta name=\"description\" content=\"Gain clarity and direction with this guided meditation from Spotlight. 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