Bubbles in a Pond

Imagine that you have just dived into a shallow clear pond. The water is so crystalline that you can sit at the bottom of the pond and look up at the trees and the sky above. You have left behind the cacophonous world.

You find that you are easily able to breathe under water. You feel relaxed and your breath flows smoothly. As you breathe out, visualize bubbles starting to rise to the surface. Imagine that each bubble contains a thought. Actively put a thought into each bubble. Watch the m rise through the water and then release that thought as they break the surface of the pond. Continue to do this, putting every thought you have into a bubble, no matter how silly or mundane.

As you mind calms and empties itself, slow the rate at which the bubbles percolate through the pond water. Focus on the bubbles, how beautiful they look drifting slowly upward. Slow your breathing down to keep pace with the bubbles. Do this until there are bubbles with no thoughts. Take a final cleansing breath and begin to swim to the edge of the pond. Slowly reemerge into the real world, feeling refreshed and relaxed.

You can return to your pond whenever you need.