Issue #25: Crafting Your Perfect Day

A Visualization for Self-Discovery and Empowerment

🌿 Take a moment to visualize and feel what a perfect day would be for you at the moment. Write it down and/or meditate on the feeling of that perfect day in your body as a somatic experience.

✒️ “Now is the time to make good use of time. Today is the day to begin a perfect day” - Sri Chinmoy

💡 You know those times when you open your eyes in a pitch-black room and instead of total blankness you see a sort of dark gray shade? That color has a name! It’s called “eigengrau”. 

🍵 I’m sipping a Thai Chai with a touch of zero sugar soy milk. As much as I love black tea in the mornings, drinking it straight black makes my tummy do cartwheels. Adding a tinge of milk makes everything stay down smoother.

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Do you ever have the feeling that you’re stuck, you’re trying to do lots of things, playing lots of roles, but don’t feel like you’re getting anywhere but landing yourself in Overwhelmed-and-Exhausted-ville.

In a world where we often find ourselves racing through the demands of daily life, it’s easy to lose sight of what truly makes us happy. The notion of a “perfect day” may seem like an elusive dream.  But it’s amazing what the power of visualization can do.

We’ve all heard of athletes using visualization to help them push their bodies to extremes and win races and games–this year at the 2024 Olympics meditation and visualization were hot topics, and for the first time ever the Paris Olympics boasted a mindfulness and relaxation area called “Athlete365 Mind Zone”. But visualization doesn’t just aid athletic performance, studies have shown that visualization can also help with everything from healing the body’s immune system and recovering from surgery to achieving goals. 

When it comes to finding a balance in life filled with joy and happiness, it helps to take time to actually visualize and feel what that means for us at the moment. I have used the "Perfect Day Visualization," as a powerful exercise in self-discovery, visualization, and empowerment in my own life and I also suggest it to many of my clients. 

What I’ve seen and experienced is that not only does the practice help guide us towards achievable goals in a holistic manner, but it also helps us see that much of what we’re looking for isn’t as far off and impossible as it may seem from the get-go.

The Concept of the Perfect Day Visualization

The Perfect Day Visualization is an introspective exercise that invites you to sit down and vividly imagine what your ideal day would look like. This isn’t just a surface-level daydream; it’s a deep dive into your desires, emotions, and the core of what truly fulfills you. It’s about painting a detailed picture of your perfect day, from the moment you wake up to the moment you drift off to sleep, and, crucially, noting how you feel (physically as much as mentally and emotionally) throughout this day.

The process itself is simple, but the impact can be profound. Begin by setting aside some time—about an hour, though it can vary depending on your pace. In this time, allow yourself to fully immerse in the exercise, unburdened by distractions. 

As you map out your perfect day, let your imagination run free. This day could be a typical workday, a relaxing weekend, or even a special occasion. What matters most is that you pay attention to the sensory details and your emotional responses. For example, if your perfect day includes a morning yoga session, describe how your body feels as you stretch, how the calmness envelops you, and how the morning sun warms your skin.

This exercise is not just about what you do, but how you feel doing it. Do you feel energized, content, empowered, or loved? The adjectives you choose will give insight into the emotions you seek in your daily life. As you move through each activity of the day, consider how these actions contribute to your overall sense of well-being and fulfillment.

Visualize and embrace the feelings

Once you’ve written out your perfect day, take a moment to sit with it. Close your eyes and visualize everything you’ve described. Picture the scenes vividly, and as you do, focus on embodying the feelings you’ve associated with each moment. Notice how your body responds to these emotions and thoughts—does your breath slow down, do your muscles relax, do you feel a warmth in your chest?

This isn’t just a mental exercise; it’s a practice in emotional and physical awareness. By repeatedly engaging in this meditation, you create a powerful connection between your mind and body, reinforcing the positive feelings and empowering yourself to pursue the experiences that bring those feelings to life.

The importance of revisiting and adapting

Life is dynamic, and so are our dreams. The beauty of the Perfect Day Visualization is its adaptability. Over time, as your goals evolve and your circumstances change, your vision of a perfect day might shift. That’s okay. In fact, it’s encouraged. Every few weeks, revisit your perfect day. Read it aloud, visualize it, and see if it still resonates with you. If something feels off or no longer aligns with your current desires, take the time to rewrite it.

From my experience, this exercise is a testament to the ongoing relationship you have with yourself. It’s a way to stay in tune with your inner world, to honor your evolving needs, and to show yourself the compassion you deserve.

How to do the Perfect Day Visualization

Find a comfortable place where you can write uninterrupted for as long as you need, maybe with a cup of tea.

Allow your body and mind to settle, grounding into the present moment. Maybe take a two deep breaths through the nose and exhale out from the mouth then—if possible—continue to breathe in and out through the nose.

With pen in hand or a blank document before you, start with the moment you wake up. 

On your perfect day, where are you? Who’s beside you?

How do you feel physically, mentally, emotionally, spiritually?

Describe your surroundings, the light streaming through the windows, the scent in the air, and the thoughts that cross your mind as you open your eyes.

Describe in as much detail as possible, from the way your body feels to your energy levels to the way to you feel connected to people and life around you.

Discovering Your “Why”

One of the most significant benefits of the Perfect Day Visualization is the clarity it brings. By vividly describing your perfect day and the emotions tied to it, you uncover your “why.” This understanding of why you desire certain experiences, feelings, or achievements is a powerful motivator. It provides the fuel needed to take those supportive steps toward your goals, making them not just dreams, but tangible realities.

A Commitment to Self-Love and Compassion

The Perfect Day Meditation is more than just a creative exercise; it’s a journey into self-love, compassion, and empowerment. It’s a practice that helps you understand yourself better, connect with your deepest desires, and take intentional steps toward living a life that feels fulfilling and aligned with your true self.

So, if you’re feeling stuck, overwhelmed, or just curious about what a perfect day might look like for you, give this exercise a try. You might be surprised at what you discover about yourself along the way. And remember, this is a practice of love—love for yourself and for the life you are creating.

If you find yourself needing a little extra guidance, don’t hesitate to reach out either by email or booking a free call. Sometimes, having a supportive guide can make all the difference as you embark on this transformative journey.

Happy writing, and may you find joy in the process of creating your perfect day!