Shut the Box

Shut the Box

The Visualization of Shut the Box

Shut the Box is a simple and powerful visualization exercise that promotes calm, relaxation, and reduces anxiety and worry.

Visualization can be a great tool to use to calm our worries and motivate our choices. To visualize is to imagine and our imaginations can create a lot of possibilities within and around us.

First, invite your group to find a comfortable spot. When you’re ready, start reading the script calmly and improvise as needed.

Shut the Box
  • Once you are seated comfortably, take these next few seconds to relax.
  • Take a moment to notice your environment.
  • If you prefer, you may close your eyes and imagine a safe space. Imagine somewhere that you feel at peace and happy. This may be a vacation spot or your favourite room in your house.
  • Now, in this space, let us visualise a box. Visualise the box with as many details as you can, from the colour to the material. This box will be a safe space for all of our worries.
  • Imagine each of our thoughts and worries floating around us. They usually follow us wherever we go, and they are always visible to us.
  • However, we do not need to carry these burdens with us all the time. We are here, in this present moment. Let us enjoy it.
  • Allow yourself to put each individual worry into this box.
  • When you are ready, close this box and know that your thoughts are in a safe place. You can open this box and explore your thoughts whenever you are ready, but they don’t need to control you.
  • Once you have safely put your box away, come back to this present moment. Feel your body, notice each inhale and exhale.
  • When you are ready, you may open your eyes.
See also  Thread of Dental
Moment of Reflection
  • How did you feel when we started the activity? How do you feel now that we have finished?
  • What did you like about this activity? Was it helpful?
  • Do you see yourself implementing this meditation into your daily life?
  • Was there any part of this activity that you found challenging?
  • Did your mind wander during the activity? Were you able to bring it back?

The topics of this publication: healthrelaxationwellbeingselfreduce anxietymindfulness

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