12 Minute Meditation: A Guided Visualization Meditation to Fill Your Cup

WholeSchool Mindfulness director Carrington Kernodle Epperson offers a guided visualization meditation to restore and recenter.

Adobe Stock/ Egoitz

A common saying in mindfulness is, you can’t pour from an empty cup. It means that we cannot show up at our best—for ourselves or others—if we’re physically, emotionally, or energetically drained. What needs to come first is self-care and self-compassion. This guided meditation is an opportunity to recharge and recenter so you can then go about the rest of your day with a full cup. 

A Guided Visualization Meditation to Recharge

12 Minute Meditation: A Guided Visualization Meditation to Fill Your Cup with Carrington Kernodle Epperson

  1. To get started, I ask that you find a comfortable position that supports your body. I invite you to close your eyes, to settle in, and if that doesn’t feel safe or comfortable for you today, that is OK. You may keep your eyes open with a slight gaze toward the floor. 
  2. Take a deep breath in through the nose and slowly open-mouth sigh it all out. Allow a wave of softness to come across the entire body. 
  3. I invite you to first begin to visualize yourself as a vessel, specifically as a cup. You can be any shape or size or color, made of any material. Just visualize yourself as a type of cup. 
  4. Now I would like you to look inside your cup. See if it is full of anything. Is it empty? Is it half full? Or is it pretty close to the top? Check in with yourself to see how full your own cup is. Remember, we’re not judging ourselves. We’re simply observing. 
  5. Next I would like you to imagine a golden, shimmering liquid pouring out from above the clouds into your cup. Slowly but surely, it begins to fill you up from the bottom all the way to the top. This liquid represents abundance, wisdom, love, inner peace, joy, connection, and any other things that you need right here, right now. Absolutely everything that you need is now in your cup. Your cup is full and you are content.
  6. I invite you to sit and stay with this moment of fullness, of having all your needs met. Allow this visualization to serve as a reminder that you have everything you need inside of you. Take a moment to just breathe and be with yourself in the present moment, fully. 
  7. Let us affirm to ourselves these words: I have enough because I am enough. Repeat those words as many times as you wish, quietly to yourself, and really try to embody the fullness of your cup, the fullness of those words. You have enough because you are enough. 
  8. It is now time to take this feeling and carry it with us for the rest of our day. Take a deep breath in through the nose and open-mouth sigh it all out. When you are ready, you may begin to open your eyes, waking yourself back up to your space. I wish you the best for the rest of your day.