Jars Visualization Technique

Hello Friends,

For many of us, there are times when we will experience racing or persistent thoughts that interfere with our ability to rest and sleep. The following visualization exercise can be a helpful technique for managing intrusive thoughts and creating a mental separation between your worries and your ability to rest. It is a form of mindfulness to promote relaxation and improve sleep quality. 

Here are the suggested steps:

1.  Find a quiet comfortable spot.

2. Close your eyes and take a few slow deep breaths. Breathe in through the nose and out the mouth.

3. Now imagine a few empty glass jars sitting on a shelf. This shelf can be in your room or other part of your home.

4. See yourself writing out your concerns/worries on a piece of paper.

5.  Put one concern into each glass jar and close the lid.

6. Notice each glass jar holds one concern. Your jars are neatly labeled and stored on your shelf.

7. Let your body know that it is now safe to rest. Your concerns are safely stored in the jars. Your concerns are not going anywhere and will be waiting for you when you’re better rested and mentally prepared to address them. For now, allow yourself to let go of these thoughts and relax.   

My hope is that this simple yet effective technique will help you to find peace and respite from racing or persistent thoughts. 

Stephanie