Exercise 3. The Golden Dome

exercise 3 golden dome

Golden Dome forming…

I’ve always suffered from anxiety. Like a lot of people I have no idea ‘why me’ but it’s something that has over the years kept me awake at night or weighed heavy on me during the day. It’s some time ago now but when I first heard how visualisation could help this was something I invented for myself…and it worked. I call it ‘The Golden Dome’.

I often found/find myself in the situation where it felt like the whole world was against me. As ridiculous as it may sound I know that there are some of you out there who know exactly what I mean.


It’s like a black cloud is hovering above you. Nothing that you do seems to shift it and worse, you don’t know how or why. Sometimes I didn’t even want to get out of bed to face the world and on many occasions, I felt worn out with it all and often on the verge of giving up. Two words summed it up for me, Hopeless and Defeated.

Saved by The Golden Globe

Then, a few years ago I happened across an article on visualisation, (or as I’d rather call them imaginations and scenarios). To tell the truth, I didn’t finish the article because in my state my reaction was, ‘what’s the point?’ However, something in the piece must have stuck with me because I gave it a go. Then once I had an understanding of the basics, I invented with my own scenario. I called it ‘The Golden Dome’ and like most of my visualisations, its very simple.

So here’s Exercise 3, The Golden Dome.

(NOTE: Don’t ask me to explain why it was golden and why it was a dome. It just seemed right at the time).

So, you know what to do.

Get yourself in a state of relaxation. Don’t try too hard. If it’s difficult just get comfortable.


You are stood alone in a gigantic empty space.

You are suddenly covered by a giant dome and it’s transparent.

And although you can to see through it, it’s strong, very strong. Nothing can break through it.

[NOTE: In my case it was made of a translucent bronze and yes, it was transparent, again I don’t know why. It’s just the way it formed itself in my brain. Remember, in your imagined spaces anything is possible].

After a moment or two of comfortable silence, you become aware of something hitting the sides of your protective dome.

It’s your troubles.

Your ‘slings and arrows’ have arrived to taunt you.

It’s everything that has been bothering you. Trying to get at you. Trying to attack you.

But it can try as hard as it can. Nothing, that’s nothing can penetrate the Golden Dome.

Your troubles (name them if you want) just bounce uselessly off the side of your dome, slide, then fall to the floor outside. Once they hit the floor they disappear in a puff of smoke. Useless. Unable to affect you in any way whatsoever.

You watch and count them off.

One by one they hit the side of your impenetrable dome , slide down the curved outer body and hit the ground until, at last, the dome falls silent.

You have defeated them. You have won a great victory.

This is now your time.

Free to do whatever you like, you can stay a while in the dome and enjoy the silence.

You can feel your strength returning.

When you are ready, take a deep breath and return to the world.

Strengthened. Rejuvenated.


Go here for Exercise 4 Grounded (The Molten Core)