Guided Visualisation – Peace and harmony with people you dislike

Bite Size Guided Visualizations

Here is a guided visualization exercise to help find peace and harmony with people you may dislike:

Find a comfortable, quiet place to sit or lie down. Take a few deep breaths to relax your body and mind.

Visualize the person you have difficulty with. Picture them clearly in your mind's eye. Notice any feelings of tension, anger, or discomfort that arise as you think about them.

Take a few more deep breaths and allow those feelings to soften. Imagine a bright, healing light enveloping both you and the other person.

As you continue to breathe deeply, silently wish for this person to be at peace. Imagine them being happy, healthy and fulfilled. Visualize the two of you interacting with kindness, respect and understanding.

Spend a few moments dwelling on this vision of harmony and compassion. Feel the heaviness in your heart begin to lift.

Now, imagine radiating this sense of peace outward, encompassing your relationships with all people, even those with whom you differ. Visualize the whole world united in harmony.

When you're ready, slowly open your eyes, bringing this feeling of tranquility and goodwill with you. Carry it with you throughout your day.

The more you practice this visualization, the more you may find it easier to approach difficult relationships with empathy and acceptance. Remember, finding peace within yourself is the first step to creating it with others.