Hi, I'm Kara Sutterfield and this is my podcast.
After over 20 years of leading one -on -one and
group coaching in professional settings, I developed
a passion for helping other women uncover who
they long to become and how to live into that
vision of self today. Let's deep dive into this
profound exploration together. Discover how best
to embody the highest version of ourselves. and
take action in this present moment. To Be Her
Now. Hello and welcome back to To Be Her Now.
I'm your host Kara and it is my joy to be here
with you. In this episode, I would like to unpack
a little further the idea of figuring out who
you want to be. Last week, we looked at the To
Be Her Now framework. which included the foundation
and the pillars. So if you haven't checked out
that episode, which is just episode one, it's
only about 15 minutes long. But I do feel that
listening to that before this episode will be
helpful in understanding what we're going to
talk about today. So in order to be her now,
we need to know who she is. And in last week's
episode, we talked about a couple of ways to
dream about or get inspired into who you might
want her to be. We talked about making a list
of ideas within the pillars and the foundation
and I also talked about doing a visualization.
In the past when I have talked about visualization
with groups Not everyone is clear on what it
means to visualize or how to visualize. And so
I thought that today I could take you through
a guided meditation so that you could start to
figure out who you want to become or to get more
clarity. So I welcome you to participate in this
visualization fully. And once you've heard it,
you can also use it as a framework to create
your own practice or your own version of a visualization
that's better suited to you and the future self
that you long to become. Now, I tried to create
this in a way that would encompass all aspects
of the foundation of To Be Her Now and all of
the pillars. And so because of that, there's
a couple of caveats. One, just like we talked
about last week, I want you to dream huge. beyond
your wildest dreams. Stretch your imagination.
Forget about your current circumstances and what
you think is possible in this moment. If there
were no boundaries and there was endless potentiality
in any given moment, what would you want your
future self to be like? What kind of world would
you live in? This is the perspective that we
want to bring into this visualization. Also,
there's a couple of circumstances in the visualization
that I've added intentionally so that we can
cover all aspects of what you might have in a
future life. The purpose of this exercise is
to visualize an ideal day, which for you might
not include work. We are going to put this ideal
day on a work day so that you can think about
things like your future career. The other thing
I want to let you know is that when you're visualizing,
it's really just imagining. You're seeing in
your mind's eye pictures, ideas, that can be
in color or in black and white, almost like a
dream but while you're awake. So you're just
going to picture these ideas that I present to
you in this guided visualization as best you
can. And while I'll try to keep the pace comfortable
for imagining these different scenarios, know
that you can always come back to it and really
this is just sort of a first draw. run that you
can use to come back to later and continue to
fine -tune to work best for you. So if you're
picturing something about your day and I move
on, don't worry. Try to move along with me as
best you can and know that you can always revisit
whatever aspect felt too quick for you later.
So I'd like to invite you now to get into a comfortable
position, take a few deep breaths, and close
your eyes. We're going to enter now into your
ideal day. It begins by seeing yourself sleeping.
You're in a bed, though perhaps the details of
that bed are not clear yet. I'd like you to enter
into your sleeping body and feel that deep relaxed
state. In this moment, in your ideal day, you're
just before waking. It's that millisecond of
consciousness before you open your eyes. And
as you come into consciousness in your sleeping
body, inside of your ideal day. I'd like you
to feel into your body and notice. Are you rested?
Energized? Vibrant? Joyful? Are you excited for
the new day? Feel a smile across your lips as
the first words that meet your consciousness
are thank you. The miracle of this new day occurs
to you. Take a moment and stretch. Feel the energy
moving through your body as you open your eyes
within this ideal day. You turn your head to
see the first light of morning coming into the
window. So you sit up. As you refocus on the
room, take a look around. How big is it? Is the
floor carpeted, wood, or tiled? Take a moment
to feel it underneath your feet. What type of
furniture is in the room as you look around?
What kind of lighting is available to you? Notice
as the warm light of morning continues to illuminate
the space around you. How many windows are within
your view? Take a look out through them and notice
what you see. Do you see mountains or city? The
countryside or the ocean? What kind of bed are
you sitting on? Turn to look at the whole bed.
Is there someone still asleep next to you or
are you single? Are you in a relationship? When
you think about that status, feel how wonderful
it makes you feel. Take a moment to sit with
the joy that you're feeling in this moment as
you stand up. Now head toward the bathroom to
get ready for what's next in your day. On your
way, see yourself in the floor -length mirror
leaning against your wall. Pause here. What do
you see? Are you fit? Tan? What does your hair
look like? Are your nails manicured? Is your
skin glowing? How do you feel about who you see
in the mirror? Take a moment to look at this
ideal you with love and reverence. Continue toward
the bathroom, but pause in the doorway and take
a look around. What does it look like? Is there
a bathtub or shower or perhaps both? How many
sinks are there? Take a moment to observe the
decorative details before heading to the sink
to brush your teeth. Now that you're at the sink
and have a closer view of your face in the mirror,
Notice how vibrant and glowing your skin is and
how your eyes glint with vitality. Brush your
teeth and before you walk away, look yourself
in the eyes and with a full and happy heart,
mouth the words, I love you to yourself. Finishing
up in the bathroom, head toward your kitchen.
Take note of the other rooms in your house on
the way there. And as you walk down the final
hallway before arriving, look up at the wall
to your left and notice the photographs of your
favorite adventures. Where were they taken? On
vacation or at home? Maybe at one of your other
properties? Who else is in the photos? Do you
see family or friends? Notice how everyone is
smiling and remember how happy they were in those
moments. Remember the beautiful weather from
each location. Was it balmy and warm and tropical?
Or sunny and crisp and snowy? Was it the perfect
spring day? Did you experience the feeling of
a cozy fire roaring in the fireplace on a holiday
getaway? You arrive at your kitchen and it's
perfect for you. Take a look around and notice
the details. Are the appliances gas or electric?
Do you have a microwave? What items adorn the
countertops, if any? Are they decorative or functional?
Open the cabinet and notice your dishes. Take
out a cup. Begin to prepare your morning drink.
Maybe it's coffee or tea or filtered water. Whatever
is best for you in this moment. Once you have
prepared your morning beverage, or perhaps someone
else has prepared it for you, take your cup and
carry it to your favorite cozy nook in the house
where you love to sit and wake up first thing
in the morning. Settle in. and feel the comfortable
temperature of your cup in your hands, taking
a moment to sip on your beverage and take in
your surroundings. Is the lighting bright or
dim? Is it natural or perhaps from a lamp or
an overhead light? What is your seat like? Notice
the decor in the room. Do you see art or perhaps
more photos? Notice how delightful your pajamas
feel against your skin and how deeply content
you are in this moment. Is anyone else already
awake and there with you or are you enjoying
this moment in solitude? Take a last sip of the
drink in your cup and set it on the side table
or coffee table near to you. Next to where you
placed your cup, there is a beautiful journal
and pen and an inspirational book. Pick up the
journal and turn to the next blank page of this
book where you record your deepest gratitudes.
Write down the three things you're most grateful
for in this moment. Was it something exciting
from yesterday? Or something you're looking forward
to today? Is it the people in your life? or the
little things that bring you joy? When you finish,
exchange the journal for the inspirational book
and take note of the title. Take some time to
read from the next page and reflect on its message.
The words fill you with love and promise and
hope. Be with these feelings. Take a deep breath.
Relax and get comfortable. Now here, as you sit
in your ideal day, close your eyes. Imagine it's
time to start your day. Head to the kitchen and
open your fridge. What do you see inside? Is
there fresh food or chef prepared meals? Take
out your first meal of the day. whether it's
ready to heat or the ingredients for a meal you
enjoy preparing for yourself or perhaps others
as well. Take the time to fix the meal and carry
it to your table. Has anyone else in your home
awakened and gathered for this meal? If so, take
a moment to see their smiling faces. or perhaps
you're still enjoying the quiet stillness of
the morning. Look down at your dish and notice
the colors and delicious smell of your meal.
Take the first bite and enjoy the rich flavor
of the nourishing food. Peacefully finish the
meal. Feel your body awaken further and fill
with fueled energy. ready for the adventures
of the day. Look out of the window and notice
how the day calls to you. Take care of your dishes
and head to your closet. How big is it? What
does it look like? Is it organized? Do you have
lots of clothing or are you more minimal? Do
you see shoes and accessories? What types of
clothing do you see? Casual, business, dressy?
Some of everything? Reach out and touch the clothes
hanging in front of you. How do they feel? Get
dressed to go move your body. See the clothing
you're choosing for yourself and then head outside.
Do you walk out of your door and directly onto
hiking trails? or head to the gym. Maybe it's
a yoga studio or a pool. Maybe it's away from
home, somewhere where you have to drive. Or maybe
it's in your home. What equipment are you using,
if any? See yourself investing in movement for
the pure joy of health and vitality. Now head
back into your home into the shower to get cleaned
up for the day. Notice the great sense of soaps
that you use. Feel the water fall against your
body at the perfect temperature. Notice how strong
and alive and confident in your skin that you
feel. Notice how relaxed and steady you feel
as this is your routine. And so you know you
have plenty of time. Finish your shower and grab
your towel. Is it warm? Plush? What does it look
and feel like? After you're dry, head back to
the closet and get dressed for work in something
that makes you feel confident. Once you're ready,
head back to the full -length mirror. and observe
yourself. What are you wearing? Are you comfortable?
Fashionable? Accessorize the outfit with shoes
and jewelry if you prefer. Will you be wearing
makeup? Finish getting ready and completely observe
yourself in the mirror again. Note how confident
you look and the healthy glow you have about
you. Turn off the light and head to work. Note
whether your office is in your home or in a separate
location. What does it look like? Is where you
work even an office at all? Anything is possible
in this day, so make it your own. See yourself
doing the work that fulfills you and feeds your
soul. Do you work directly with clients? If so,
envision your ideal client now. Are they cheerful
and friendly? Do they appreciate you? See them
receiving your work and efforts with gratitude.
They are thrilled with your latest contribution
and are handing you a check. Receive the check
with both hands, knowing wholeheartedly you've
earned it and deserve it. for all of the passion
and care you instill in everything you do. Look
down at the check. Feel how easy and effortless
it felt to earn this and note how much money
the check is written out for. It's everything
you need and more. Smile and genuinely thank
your client for valuing and investing in you.
Finish your morning at work with joy. and head
out to your car to head to lunch. Wow! Now that
is your dream car. Take a moment to see it. What
color is it? What type of car do you see? Is
it a sports car or family vehicle? It's clean
and shiny and new and you own it. It's yours.
Walk to the driver's side and get in. What color
is the interior? Is it cloth or leather? What
kind of stereo system does it have? What other
details do you see? Turn the key in the ignition
and close the door. Listen as the engine comes
to life. It's time to head out and meet your
favorite people for lunch. Drive to the best
restaurant you enjoy or have been wanting to
try. Notice the scenery on your way there. You
arrive at the restaurant and all of your favorite
people are happily seated and waiting for you.
As you walk up and sit down at the table, look
into the faces of all of your favorite people
that you love so much. Make eye contact and greet
each person with a smile. Tell them that lunch
is your treat. knowing that the check you just
received has given you the ability to be generous.
Feel a deep sense of belonging as you share a
delicious meal with your favorite people. See
how happy everyone is. Hear their joy and laughter
and bustling conversation. And notice how warmly
you feel towards each of them. The food and service
here is amazing. and everyone is full and happy.
Finish lunch and see yourself paying the check.
Align your heart with generosity and tip your
server some extra money and gratitude. You are
taking the rest of the day off and heading to
the airport. The person or people closest to
you are going with you if you like. They could
be someone you already know, or maybe someone
you hope to meet. Take a moment to acknowledge
who's coming with you, if anyone, as you place
their luggage in your car next to your pre -packed
bag. Head out and arrive at the airport and double
-check your ticket on the app in your phone.
You see your first -class ticket or tickets are
there. Where are you going? See yourself boarding
the plane and find your seat. The stewardess
offers you coffee or champagne on a tray. Take
your preference and feel the temperature of the
cup on your fingers. Sip and taste your beverage.
You arrive safely at your destination after a
very comfortable flight. Grab your bag and head
outside where your ideal transportation is waiting
for you. As you drive or ride through town to
your destination, notice the sights and feel
the excitement. See yourself and everyone else
you've brought with you smiling and laughing,
full of joy and envision the rest of the getaway.
Watching yourself enjoy the many activities or
time resting that fill you up and restore you.
Now, still inside of your ideal day, gently come
back to your comfy seat next to where you've
left your coffee cup and open your imaginary
eyes. See yourself in your future home again
and take a moment to look around. Then begin
to wander the entirety of the home. See each
room and notice what's inside of them. Who is
each room for? Do you live with anyone at all?
Observe with gratitude as you realize that the
income that comes so easily to you has provided
all of this. Make your way through your home,
noting the details. Eventually, find your way
back to your ideal bedroom. Find a comfortable
spot to sit down or lie down and take a deep
breath. Rest in the knowing that you have begun
to plant the seeds of what you can easily and
effortlessly create in your life. Close your
ideal eyes. Now, Become aware of your body in
the here and now. Feel the energy of infinite
possibility as you wiggle your fingers and toes.
Take a few slow deep breaths and when you're
ready open your eyes. Welcome back. I hope this
visualization was helpful in gaining clarity
about who you long for your future self to be.
or at least gave you some ideas of how you can
create your own visualization process if this
one didn't resonate quite right for your ideal
day. Remember, there are no rules to this, so
you can absolutely make it your own. I encourage
you to take some time now to write down what
you saw within each of the areas of the foundation
and the pillars. To help with this, I've created
a Facebook group under the name To Be Her Now
and have shared a PDF that outlines the foundation
and the pillars to make this process a little
bit easier or perhaps just give you an outline
to use. I want to thank you so much for joining
me this week and I'll meet you back here next
week on our journey together to be her now.