Dream It and Do It: Meditation

Dream it and Do It: Present-future meditation is all about personal development and coaching in a spiritual context. Broadly, it refers to a meditative practice that connects your current awareness (the present) with your intentions or vision for the future. It is a way to manifest the future.

What It Typically Involves is Really Simple: You Can Do it, and in Three Simple Steps

1. Grounding in the Present

• You begin by centering yourself in the present moment.
• This often includes breath awareness, body scanning, or noticing sensory input.
• The goal is to anchor yourself in calm, nonjudgmental awareness.

2. Visualizing the Future

• Once centered, you shift your focus to visualizing your desired future.
• This could include imagining the life you want (Examples: “lighthearted” or “a full life”, the person you’re becoming (character trait building, for example- graceful), or achieving specific goals (practical projects). It is quite gratifying and, actually fun to see my cherished patients choosing the phrases and words that define their future dreams. It is a growth mindset.
• The key is to feel as if this future is already happening or accessible. Imagine a red carpet in front of you, walking on it towards your future as you speak.

3. Bridging the Two

• You reflect on how your present state can align with your future self.
• This might involve affirmations, mental rehearsal of behaviors, or planting intentions.
• The practice encourages a feeling of alignment and empowerment, where your current mindset begins to embody the future you’re creating.

Benefits: Lots of good things come out of it, each aspect feeds into the next, resembling a CBT exercise

• Clarity – Helps define what you want from your future.
• Motivation – Taps into your emotional drive by visualizing success.
• Alignment – Encourages actions in the present that support long-term goals.
• Emotional regulation – Combines calming mindfulness with inspiring visualization.

Example Practice (5–10 minutes)

1. Sit quietly and breathe deeply for 2 minutes, becoming aware of your body and surroundings.
2. Visualize a version of your future self: healthy, successful, peaceful—whatever resonates.
3. Feel the emotions of that future life (confidence, joy, peace).
4. Ask: What does this future version of me think, feel, and do each day?
5. Return to the present with a renewed sense of purpose, perhaps repeating an affirmation like:
   “I am becoming who I’m meant to be, starting now.”

   All will be well. It is such a neat tool. Let’s do it!