A shared practice
Positive Future
S
Created bySean Fargo
Day 28 of Sean's original 28-day mindfulness series — recorded in his own voice.
In Sean Fargo’s own voice10 min
Read along — the full script
Mindfulnessexercises.com. Your 28-day mindfulness challenge. Day 28. Your positive future. Let's begin by taking a moment to allow your body to settle. Find a comfortable position that allows your spine to be long, but with a natural curve in your lower back.
And you can close your eyes gently or look downward just to limit visual distractions. Allowing your belly and your shoulders to relax, and the muscles of your face and your jaw to soften. Just releasing any tension or tightness as you simply allow yourself to rest in this moment.
And today I'll guide you through a practice to envision a positive future. It's a chance to connect with that place inside us that wants to work toward a life of meaning and fulfillment. This is a useful way to consider how we care for ourselves and others, and how to show up at our best to meet life's challenges.
And before we start, take a full breath in through the nose, and a long breath out through the mouth. And now allow the breath to find its natural rhythm, in and out. Allowing yourself to be fully present, resting with the breath.
I'll provide you with questions to prompt ideas and responses that can help to find a positive future. And throughout this practice, just let your body and your mind feel loose and open. And repeat the questions that I offer silently into yourself.
Resist the urge to problem solve or analyze, and see if anything comes up on its own organically. If nothing comes to mind, you can always continue to rest your attention on the breath until something comes up. And let's begin.
Ask yourself, what kind of a future do I feel deeply moved towards? What kind of a future do I feel deeply moved towards? And just notice any thoughts or feelings or images that come to mind. As you breathe in and breathe out.
And as you hold this positive future in your mind, this future that you feel deeply moved towards, what kind of feelings are present? And here are some more questions to help explore the future that you feel deeply moved towards. How can I show up in a way that will allow this positive future to unfold?
How can I show up fully for the opportunities that I encounter? And who do I want to be in relation to others? What might get in the way? And how will I move beyond it? What are the skills or capabilities that I'll need to get there?
How might mindfulness practice support this future? And see yourself right now somewhere in this positive future and reflect on the things that you did that enabled you to get there. See yourself doing some of those things.
Maybe it's spending time with family. Maybe it's engaging in a daily practice that supports clarity and focus. Maybe it's putting your energy into learning new skills. Or maybe it's how you allow yourself to connect with others.
See those things in your mind's eye. Imagine them and notice what it feels like as you imagine doing them. So you can come back to this meditation at any time to rediscover connection to that place inside that's ready to create that positive future.
We all have the ability to improve our lives and the lives of those around us. Can you take this feeling with you as you head back to your day? Can you allow it to guide how you interact with your world now? And let's finish this positive future practice by taking a full breath in through the nose and a long breath out through the mouth.
May you have a positive future.
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