Self Upgrade: a Visualisation Exercise

If you have a good handle on what you would like to improve in your life, and you have already done a certain amount of work on yourself to heal past traumas and issues, then this is a great exercise for you. You do need a good imagination and a certain level of self awareness in order to know what the little things are in your life - or in yourself - that you would like to improve.

Important note before you start: if this exercise brings up any difficult emotions or memories, please stop the exercise, come back to your breath, and consider discussing the issue with a trained therapist or counsellor.

Step 1:-

Find a comfortable seated position and close your eyes.

Take a few deeper, slower breaths. Then imagine yourself rooting down to the earth, continue breathing as you feel more supported by the ground. Then take a moment to imagine a sun, or other light energy source, and imagine breathing that in, and as you exhale out, filling any gaps and strengthening your energy field.

Next, while your eyes are closed, begin to imagine that you are looking into a mirror. Seeing yourself, an image of yourself.

We are intending to bring to mind a most ‘complete’ version of you, a version that holds all the attributes, the qualities, the behaviours, the life that you desire for yourself, an ‘upgraded’ version of you.

Imagine what that version of yourself has or does that is different to you, do they have any more positive or effective ways of behaving or ‘being’ than you?

If yes, note them down, and if not, perhaps notice if they simply appear more peaceful than you or more grounded.

Perhaps if you spend a little time here, observing, you could imagine, do they behave in any ways that seem to be an ‘upgrade’ on yours? Eg. Remaining calm in stressful situations?

And going even deeper in this observation, is there something you can imagine happening in their life that is not happening in yours? Eg. Developing deeper relationships or friendships, succeeding in a particular project etc.

You could pause here to make a note of anything that comes up here.

Note:- if you are already living that ‘best’ life, if you already feel complete, then perhaps you can try to see in that reflection an image of peace or tranquility.

When I first created this exercise, I sat with eyes closed, and saw an image of alternate version of myself. This seemed to be a lighter image, less physically dense , she was peaceful and content, with a slight and gentle smile. I could see someone who was peaceful and self assured, so I noted down these two things, before I moved on to the next part.

Step 2:-

In Step 1 you made a note of the positive attributes that an alternate version of yourself could possess, now you could make a mental note of those items, so for me, it would be: 1. Peaceful, and 2. Self assured.

Note: if you have a long list, you could divide it up into, for example, 3 items per visualisation session, and continue the sessions until your list feels complete.

Step 3:-

Closing your eyes again, taking a few more slower and deeper breaths, stay with the idea of sitting opposite that alternate version of you.

Now you are going to imagine connecting with your alternate self, connecting with this version of you.

And with the list of attributes, qualities or habits that you desire in your mind, all that you see it that other version of you, you are going to begin breathing them in, imagine breathing in each of those items into your body, your mind, one by one. You may see or feel your connection as cords of energy, or simply as a meeting of energy fields.

Continue this practice of breathing in what you need from this more ‘complete’ version of you.

Stay there breathing in what you need, until it feels like enough.

For me, I spent 3 minutes simply connecting and breathing in the qualities of peace and self assuredness, and at the end of that time my session felt complete.

After you have tried this once, you can repeat this visualisation exercise until you have ‘uploaded’ all the items on your list, or simply do this exercise whenever you feel like it would benefit you.

You can continue with this practice until your Self Upgrade has been completed !