B113: How to re-emerge post pandemic (guided visualization)

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Time for a guided visualization exercise: this will help you re-emerge post pandemic in a brand new way. The feedback is in – you all are loving our monthly  guided visualization episodes, which are slated to release on the first Tuesday of every month this season. How does it work? Simple! Let my voice be a guide for you as you focus inward to help you tap into your inner wisdom and Intuition for answers.


Listen and participate in a guided visualization exercise: how to re-emerge post pandemic.

Before we get started, here are a few things that you’ll need to do in order to get the most out of this. 

1) Create a safe space – no distractions or interruptions

First off, you’ll need to create a safe space where you won’t be distracted or interrupted… and also, keep in mind that during this exercise, you’ll have your eyes closed. So yeah, probably not best to do this one while driving. 

Silence your phone notifications… The world can wait for the next few minutes.

Then, get comfortable in a seated position or lying down, if that feels better. You get to decide. As with all visualization and breathing exercises we do together this year, you always get to decide what is best for you… take what you need, bless and release the rest.

Okay, now close your eyes or avert your gaze to the ground.

2) Take 3 intentional breaths together with me

Let’s take three intentional, life-affirming breaths.

  • Deep breath in through the nose, expand the belly, hold at the top, and then slowly release through the mouth. (Do this three times.)

Now, let your breathing come back to a normal pace, whatever feels right for you.

3) Do a body scan and feel your feet

It’s time to do a body scan… imagine you are slowly scanning your entire body from the tip top of your head, slowly down like molasses, all the way to your fingertips, and then to your toes. 

What sensations do you feel? Knots, twinges of pain, soreness, or even , on the flip side, any feelings of harmony, joy, or flow…. just notice what you feel in your body, without judgment or trying to fix it. Just scan down, ever so slowly until you’ve done your entire body.

Once you’re at your feet, really take notice of what it feels like to have your feet make contact with the ground. To be firmly rooted down, the safety and security of that sensation. What do your feet feel like right now?

4) Time to visualize what it feels like to re-emerge

I want you to imagine you’re a caterpillar who’s just survived a particularly nasty winter storm. Through resiliency and a bit of grace, you’ve made it through to the other side, but today, you’re called to do something different.

No longer are you to collect food and supplies. But instead, you have this innate calling (and you don’t know why) to build a cocoon. To hunker down. To go inward. 

And so you do.

You weave together a brilliant cocoon just big enough to surround you like a great big hug. You wriggle yourself in there, somewhere safe… and at the very last moment, you close off the opening to the outside world. 

You are safe, you are present, you are inside.

What does it feel like inside there? What do you hear? What changes do you sense are happening outside the cocoon and more importantly, what changes are happening inside you now?

Take a deep breath.

Let it out.


Time has passed and your senses are starting to reawaken. Things feel different and you’ve definitely changed but you’re not sure how yet. Outside, you hear birds chirping and feel the comfort and warmth of sunshine seeping into your temporary home. 

You’ve been so squished up in a ball for so long, you haven’t realized all that’s happened around and in you. Your curiosity is peaked but also, you’re just ready for a big stretch. 

It’s time to re-emerge.

The last few years, you’ve done a great job of doing the right thing. And there is no denying that you’ve been changed by all that’s happened around you. You’ve survived 100% of your worst days and just that one tiny thought fills you with such hope, perseverance and a strong realization that if you did that… you can LITERALLY do anything.

With courage, you crack the tiniest bit of your cocoon to let the light in. It feels so soothing when the sunshine hits your body. You can’t help but smile at such a simple pleasure. The crack widens a bit more and at times, the light is blinding… it’ll take a little time for your eyes to adjust. But as they do, so do you., taking in all the possibility and wonder of this new world around you. 

Blue skies. Flowers are blooming with such a sweet, sweet fragrance. You look down to inch along to them, only to realize something magical has happened these last few years… you’ve now got wings to fly. The most brilliant, beautifully colored and uniquely designed wings that only you could possess. They are yours – where do you want to go first?

Before taking the leap, your Intuition tells you to pause. Your wings are wet, very fresh, and oh so new. So as you emerge from this safe sanctuary for the first time, you decide to take time to acclimate, dry off and flutter your new wings of glory. Luckily, this doesn’t take long.


It’s time to leap. You’re ready.

Even though this very action is absolutely brand new for you, there’s some part of your spirit that knows. They know what it takes to re-emerge. They will guide you through it all  if you trust that you are fully supported at this moment.

  • So where do you want to go first?
  • Who do you want to see?
  • What do you want to experience in this next chapter, knowing you can fly now and reach new heights that just weren’t possible before?
  • What would you do if you weren’t scared?

Breathe… and take the leap.

Re-emerge and expand your wings out as far as they can go. Feel that sensation for a moment. Expansiveness, soaring, exhilaration… all at once.

Integrate this sensation into your whole body. Tap into all five senses – what do you see, hear, taste, touch, smell… and what does your intuition sense right now?


Take a moment to gather yourself, say thank you for this incredible insight, and take a deep, belly-filling breath. And when you’re ready, open your eyes.


So, what did your highest self tell you? What did they say?

I want you to set a 7-minute timer, grab a pen and paper, and take this time to write down everything you remember from this visualization exercise. 

  • What wisdom was shared? 
  • What visual clues did you see? 
  • What did you experience as you re-emerged?
  • What part of this exercise is sticking MOST in your mind and in your heart, that you can’t seem to shake?

…and what’s one thing that you can do today (with courage and simplicity) to take action and give your body what they truly need?

One final whisper

There’s a spark in the air, can you feel it? Something different, something electric. While there is equally pain and suffering in the world, remember that’s always a given. Pure elation and peace… and also deep disconnect and strife. 

What can you do to bring the collective consciousness back to love? 

Away from war, anger, power struggles, and fear. How can you bring yourself back to love in how you show up and what choices you make this week? 

That’s the secret to life. It’s really that simple. Integration is the secret to what you just experienced. 

Take some time today to create space, slow down, and integrate what you learned in today’s guided visualization exercise. Every tiny moment where you give your body what they need sends a reaffirming data point back to your Inner Child that you are, in fact, listening and doing something about it. You’re showing your soul that you are aligned and headed down the right path.

Over time, this trust builds, grows, strengthens like a mighty oak tree.

So, are you ready to re-emerge, breaking free of the cocoon you’ve made around you these last few years? I know I am… and I’m running alongside you through this.

You can do this, I believe in you.

It’s time to SIMPLIFY.

If this thought of the day inspired you…

Don’t forget to hit that SUBSCRIBE button (in your podcast player) to get more of this awesome goodness coming to you each and every week.

This month, we are focused on the concept of re-emergence, inspiring each of us to take the great leap, get one step closer to true, deep connection and simplify our lives in new, profound ways. Therefore, if you’ve got specific ideas or questions you’d like us to cover on the podcast, reach out and DM me on Instagram at @thesimplifiers and spark a conversation.

Thank you!

Show credits: Suzen Marie, our Podcast Editor and Jeffrey Lynn, our Video Editor. Aubri Nowowiejski, Chris Justice, and George Mills, our advisory board. Big love to Dennis Coleman and Kristen Kurtis, as well. And I’m your host, Mary Baird.  Thank you so much for listening and telling your peeps about us.

As always friends, keep things simple.

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