 Group size |
Minimum 2 participants, no upper limit |
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 Time |
60 minutes |
 Overview |
A meditation-based activity that helps to explore one’s own emotions and creativity through nonverbal means of expression. This activity promotes relaxation and reduces stress levels, helping young people to be able to focus on positive thoughts and feelings. This can lead to a greater sense of calm and confidence. The process of visualizing and expressing emotions allows participants to reflect on their inner thoughts and feelings. This introspection can unveil deep-seated beliefs about themselves, offering an opportunity for self-discovery. |
 Learning Objectives |
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 Materials |
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 Preparation |
Prepare the venue with the necessary material for the activity. You can decide if the participants should sit on chairs during the activity or if they can stay on the floor. Enhance the ambiance by gently dimming the lights, creating a cozy and comfortable atmosphere. Accompany this with the soothing tones of soft, relaxing music to encourage a sense of relaxation and openness during the activity, and ensure a quiet environment by minimizing external noise. |
 Implementation |
The facilitator will begin by telling participants they are going to go on an inner journey to the place where their creative spirit lives. The creative spirit represents the part of us that makes things happen. Then the facilitator will introduce the basics of visualization.
Next, the facilitator will let participants know that they are going to begin with a few activities to increase their relaxation. The more relaxed we are, the more open we are to our inner selves. The facilitator asks participants to get in a comfortable position either sitting in a chair or lying on the floor and close their eyes. Then, the facilitator asks everyone to begin by becoming aware of their breathing: “Don’t do anything special with it. Just notice it coming in and going out of your body. Now, breathe more deeply bringing the breath right down into your belly. Watch your belly rise and fall as the breath comes in and out. Breathing in clear, calm energy. Breathing out any tension or worries.” The next step is for the facilitator to ask participants to feel the contact between their body and the floor or the chair. “With each breath, feel their body get heavier.” After going through a relaxation sequence, the facilitator tells participants, “Now we are going to take a journey to the place where your creative spirit lives.” The facilitator asks participants to imagine standing in front of a door. “Take a moment to look at the door. What color is it? What is it made of? What is the texture? What does the frame look like? Are there any words written on the door?” Ask them to reach out with their hand and run it down the imaginary door. “What does the door feel like?” And then ask them to reach out with their nose and smell the door. “What does the door smell like?” Then say, “In a moment I’m going to ask you to open the door and enter the place where your creative spirit lives. Now, open the door and slowly walk in. Take a moment to look around. Are you in a large space or small? Are you inside or outdoors? What colors do you see? What does it feel like to be in the place your creative spirit lives? Now call out and invite your creative spirit to join you in this place. Notice what happens. If your creative spirit appears as a form, take a moment to see what it looks like. Now take a moment to talk with your creative spirit. What advice does she/he have to help you become fully creative, fully yourself? What does your creative spirit need from you to become fully activated? Take a moment to ask your creative spirit anything else that comes to mind. Finally, thank your creative spirit for taking the time to be you and say goodbye, knowing you can come back to this place at any time. Now, walk back through the door, close the door, and slowly feel yourself return to the room. Wiggle your fingers and toes, stretch your arms and legs, and when you are ready, open your eyes.” |
 Debriefing and evaluation |
Questions to ask participants at the end of the activity:
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 Other useful resources |
This online article serves as a foundational guide to the fundamentals of visualization, providing essential insights and techniques to enhance one’s ability to engage in this powerful mental practice.
This video, titled “Buddha’s Flute: Healing Mind | Music for Meditation & Zen” serves as a valuable resource for this activity as it offers a soothing musical backdrop, specifically designed for relaxation and meditation. |