5 Techniques For Visualization Meditation

Letting your mind take a break has countless benefits, both for our physical and mental health. It allows us to regain our inner balance by listening to ourselves and finding harmony between body and soul. What if we could reap these benefits through our imagination? This is exactly what visualization meditation is. It is a creative way to do mental exercises and increase our well-being.

To imagine is to create, to enter a world we have never been before, and to transcend our boundaries. Thanks to the power of imagination, we can shape our own reality. This is why using visualization in meditation exercises is so beneficial. In fact, it is used by all types of professionals, from athletes to various types of artists and important business people.

Visualization meditation to combat anxiety

Visualization is a technique that people use to reduce anxiety. In short, it is a tool people use to reach a level of complete relaxation through the reduction of physical arousal / stimuli that we feel when we are anxious.

The following visualization meditation techniques allow us to calm down and feel the sense of peace we sometimes lack. In addition, they help us with a more open attitude to new challenges, opportunities, experiences and future joy.

The first thing you need to do is find a comfortable place where you feel calm and can find peace in silence. When you find this type of oasis, start breathing deeply, in through your nose and out slowly through your mouth. Then do one of the following exercises:

Colors

The sensory system analyzes the perceptions, behaviors and emotions that colors provoke. This means that imagining that our body is full of light can be a good way to attract emotions.

This exercise consists of breathing deeply while imagining that you are surrounded by a light that changes color… As you do so, focus on the physical experiences you experience with each color. What does each color make you feel? Then you imagine a green light and that you are in full harmony.

Muscle tension

We often come home from work and feel that our whole body hurts. To relieve your pain, you can use this technique for visualization meditation. It consists of sitting or lying on the floor and focusing on your most tense muscles.

Then imagine that you have a knot that does not allow you to move freely, and you have to loosen it with your mind. Pay attention to each part of the knot as you breathe and visualize it loosening. The fibers will loosen slowly until the knot is completely tied up.

Feel free to repeat the exercise on every tense muscle in your body.

Active memory

You’ve had a tough day. Many things have happened to you. This exercise will help you feel at peace. Close your eyes, take a deep breath, and return to the beginning of the day. Imagine how you slept, what you had for breakfast, how you said hello to your family… It’s about reliving those thoughts and feelings as if you were in that moment again.

When you recreate every moment as vividly as possible, you focus your attention on any painful moments in order to help your mind release them. Then you focus on the present, on the here and now.

Bubbles

This technique of visualization meditation is one of the most comprehensive, as it combines two senses: sight and sound. To do so, imagine that you are in a calm, lonely and dark place. In that place you are surrounded by a sense of peace. After a while you hear a small and pleasant pop.

This sound was a small bubble that appeared right next to you. Immediately after, you hear another bubble appear on the left. Then, another over your head. Little by little, bubbles begin to pop around your body, with the same intensity and subtlety. This will make you feel more and more relaxed every time…

Facing the unknown

What is beyond what we know? What will our future be like? What experiences does life have in store for us a few years from now? Meeting this uncertainty can be easier if you visualize yourself in a dark closed room located in a forest. Outside the wind is blowing and there are hungry animals walking around. The next step is to close your eyes and focus on the feeling you are beginning to feel. Is it fear? Anxiety? Hold it for a few minutes, then slowly release it.

Now,  imagine a doorway and you will find a way out of the room. You start running towards it and suddenly you are in the woods, in the same situation as before. What emotions do you feel? After identifying them, you can see a path opening in front of you. You decide to follow this path and escape, and you gradually feel less tension. You are safe, calm and comfortable. All you have to do is enjoy this feeling and connect with it.

You can do all these simple visualization meditation techniques anywhere. You just need to be able to focus and  develop your creative abilities to feel the relief you often need.