I’m perched at the end of a long, wooden dock. My fingers curl over the rough edge. Tips of toes kiss the cool water below. Soft skin welcomes a gentle breeze off the Blue Ridge Mountains. The taste of grape bubblegum lingers on my tongue. I study the Strawberry Moon, then draw my gaze down to its reflection off the lake’s glassy surface. Looking back at the night sky, I’m struck by the sheer volume of stars. The soundscape is a soothing symphony of inhales, exhales, and insects. I feel small, in a good way. Held. Safe. My mind is quiet and my body relaxed. I am deeply and intimately connected.

A ceramic mug warms my cupped hands. The aroma of a rich roast drifts up to my nose. I take a sip, savoring the coffee on my lips. My eyes slowly open and take in the morning light through an east-facing window. Early fall colors embellish backyard trees, a stone’s throw from the Rocky Mountains. Birdsong fills my ears. This is now, and an echo from my youth brings calm, comfort, and connection to my present. The memory heightens my senses and satisfies my soul.

Visualization is a powerful practice. In moments of full-body, full-sense remembering, our brain is unable to distinguish past from present. When we’re feeling unsettled or overwhelmed, we can slip into a memory of ease. The meditation brings our minds and bodies into a zone of wellbeing—an experience of physical and psychological balance in which we feel resilient, at peace, and better able to weather life’s ups and downs.

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A Memory of Ease

Scan your memory for a moment when you felt safe, happy, or relaxed. Without reaching for the story around that moment, just find a soothing instant. Maybe it was in nature, or in the company of someone you love, or cuddling with a pet. 

Settle into this moment. Immerse yourself as vividly as possible. What do you see—colors, textures, light, surroundings? Are there sounds? Scents in the air? A taste on your tongue? Sensations in your body or on your skin? Be in that experience for several minutes.

Drift back into the present. Notice your body—any pleasant sensations, such as warmth in the chest or relaxation of the shoulders? Notice your mind—is it a touch less busy and full? Notice your whole experience—do you feel more anchored or at ease?