100: Visualize your Future

What does your future look like?

To celebrate episode 100 of the podcast, I decided to do a guided mediation.

In this episode, I walk you through an exercise that allows you to see your future and where you want to be.

Nothing woo woo, just allowing yourself to dream without limits.

Ready to step into your future? Give it a listen!

If you prefer to read it out, here’s the transcript below!

When you breathe through this, in through your nose, out through your mouth. Each breath is a belly breath. Chest breaths can increase anxiety.

Get comfortable in your seat.

Breathe in. Breathe out.

Imagine you’re walking down a hallway.

There’s a door at the end and as you’re walking toward it, you hear the click of your shoes against the floor.

Each time you step, you’re going to count.




You’re almost there.




Remember to breathe, in through your nose, and out through your mouth.




You reach your hand toward the knob.


You feel the cool metal against your hand as you turn the knob and open the door.

As the door opens, you feel cool air wrap itself around you.

You take a step forward and you find yourself in a huge field filled with bright green grass, daisies popping up in little bunches all around you.

As you step forward, you feel the cool, spring air brush against your cheeks and arms.

Breathe in. Breathe out.

You continue to walk forward, feeling the light touch of the grass against your ankles.

You find yourself going uphill, continuing to walk.

Breathe in. Breathe out.

When you reach the top of the hill, you look down and see the world below you.

You see YOUR world.

As you take it all in, you see freedom.

You see independence.

What does that look like for you?

You happen to glance over and see the you that you want to be, the you three years from now.

How does freedom look on you?

What do you see yourself wearing? What does your hair look like?

Lay down in the grass on your stomach, propping your hands up to gaze down at yourself.

Now imagine you’re lifting up into air, looking down at yourself on the hill, laying down in the grass.

Fly over to your future self, your free self, and step into her body.

What’s she thinking? How does she feel?

When she settles in for work, where is she?

When she receives a compliment, how does she react?

What goals has she achieved? What goals is she fighting for?

What’s her style? How does she feel in it?

Dig deeper into Future You’s mind. Where is she at on her recovery journey?

What has she let go of? What has she worked through?

Breathe deep. In through your nose, out through your mouth.

How does it feel to truly sit in that freedom?

How does it feel to be the confident self you’ve always dreamed of?

Turn toward your present self, the you laying on that grassy hill. Walk toward her.

As you get closer to you of present day, think about everything your future self is grateful for.

Each step is another word of gratitude.

Think about everything your present self had to do in order to be the future you you’re currently embodying.

As you get closer to the you of the present, feel your future self smile. Maybe tears of happiness are falling down your cheeks.

You’ve reached the top of the hill. You reach down and your future self helps your present self stand up.

Your future self wraps her arms around your present self and holds you tight.

As she whispers “thank you” in your ear, you feel yourself returning to the you in the now.

Your future self looks you in the eye and tells you how proud of you she is. She tells you not to give up, to keep fighting.

She tells you she can’t wait to show you everything you’ve accomplished.

As she waves good bye, you turn around and walk back toward the door you came in from.

You glance over your shoulder as your future self shouts something to you.

“You’re enough. Just don’t give up!”

You nod in agreement and turn to find yourself in front of the door.

You reach forward and pull the door open.

As you step into the hallway, breathe.

When your foot hits that floor, breathe in through your nose, out through your mouth.

Each step takes you closer to where you’re sitting.



Become aware of your hands and wiggle your fingers.



The click of your feet against the floor brings awareness to your feet. Wiggle your toes gently.



In through your nose, out through your mouth.



As you get closer to yourself, shift slowly in your seat.



Step back into your body, and when you’re ready, open your eyes.

How did that feel?

What did it feel like to step into your future self like that?

The first time I did a meditation like that it absolutely changed my life. I turn to that visualization every time I want to give up.

I hope that by seeing who you’ll be in three years inspired you to take action on your journey.

Did you like this? Let me know!

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