Visualization Meditation To Calm Your Mind: Techniques & Benefits
Last Update on March 5, 2021 : Published on March 6, 2021
“Imagination does not become great until human beings, given the courage and the strength, use it to create.” – Maria Montessori
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Imagination is that part of the psyche that encourages us to nurture creativity. However, as we step into adulthood, we forget how to be creative and stay that way. We often fight with our imagination and creativity because we believe that it won’t help us with our adult responsibilities. And if we think about giving in to our creative side, we fear that we’ll be looked down upon as childish and immature.
But are you aware that by using our imagination and creativity, we can manifest what we desire from our lives?
‘Visualization’ is a tool that requires you to simply visualize your goals or imagine a future where your goals are met. Many people use creating vision boards to help them visualize their future goals but another technique that others use and prefer is visualization meditation. Many people have been benefitted from the visualization – from successful entrepreneurs to artists to sportspersons.
Fun Fact: Visualization gained popularity in the 1980s when Russian athletes used this technique to excel in sports. Today, many notable athletes like Michael Phelps use visualization as a part of their winning approach.
What Is Visualization Meditation?
Visualization and visualization meditation are two separate practices but both of them rely on imagination. When we use visualization, we focus on something specific or a particular goal and we imagine a positive outcome that then motivates us to turn into reality.
Visualization meditation, however, is a mindfulness practice that helps us direct our minds towards an outcome we’d like to achieve. One type of such visualization meditation is Metta Meditation or L-K-M. Visualization meditation is a simple process that can be performed anywhere and anytime.
In visualization meditation, a person’s focus is on breathing and they are encouraged to visualize something positive while meditating.
How To Practice Visualization Meditation?
If you’re new to visualization meditation, you need to understand that time and patience is a virtue you can’t lose. You need to give yourself time to pause and self-reflect. If you’re a beginner, then you might face some difficulties in staying focused for a long period but remember not to lose patience.
The following steps can help you during your visualization meditation:
1. Focus On Your Breathing: When we are meditating, we need something to focus on so why not focus on breathing? Deep, slow breathing can help you stay alert and relaxed while giving you something to focus on instead of other distractions.
2. Focus On A Particular Aspect Of Your Life: During visualization meditation, instead of trying to focus on many things at once, try focusing on one thing at a time. Either focus on your spiritual journey, a relationship, your career, etc. One thing at a time, though.
3. Imagine The Best Outcome: While meditating, your focus should be on imagining what is the very best that could happen to you. Imagine the best clearly and vividly. This outcome should be the one you want to present over time.
4. Let Your Negativity Pass: Let go of your worries, problems, and negative thoughts. No one can stop these negative thoughts but we can ignore them for a while. During meditation, when they surface, let me pass and pay no attention to them. Focus on positivity instead.
5. Focus On A Goal Not Too Far In The Future: Visualize a goal that is not too far in the future. This will give you a chance to make headway and move toward your goal.
6. Visualize Your Life: Imagine a life where you have now met your goal. Visualize the details, the experience, and the feeling of accomplishment. Enjoy the moment in your visualization.
7. Come Back To The Present: Now, take a moment to reflect on your visualization and work on the steps you should take to reach your goal. Create short-term SMART goals and work on them in the present moment.
Visualization Techniques For Meditation
You can add these visualization techniques to your meditation to get started:
- Color Breathing
- Compassion Meditation or Loving Kindness Meditation
- Progressive Muscle Relaxation
- Guided Imagery
- Goal Visualization
Adding visualization to your meditation practice can help guide your mind where you want to go. Remember, it might not come easily to everyone and it might be a little difficult to focus on in the beginning but with time, practice, and patience, you’ll get the hang of it.
Benefits Of Visualization Meditation
Meditation in itself has many benefits – physical, emotional, and mental – although some benefits of visualization meditation can be:
Visualization meditation helps:
- Increase positivity
- Hold better goals
- Gain better emotional stability
- Improves focus
- Increase motivation & energy
- Inspire to complete goals
- Improves productivity
- Reduce anxiety and stress
- Enhances confidence
Getting Started?
If you’re planning on practicing visualization meditation, then keep in mind these points: Find a quiet, comfortable place with the least distractions to start and be as realistic and practical in visualizing your goals as possible.
If you’re having trouble with focusing on your goals, then you can try imagining your happy place, a person, or an event to focus on. L-K-M is a great way to begin visualization meditation. If you’re facing distractions, be patient with yourself and guide your mind to focus on a white light.
Many people find a hard time focusing on anything positive or they face trouble holding on to an image. If you’re facing such concerns, then you can reach out to a professional therapist to help you out. You can write to us at info@calmsage.com for more information.
“Keep your best wishes, close to your heart and watch what happens” – Tony DeLiso
This is the best day of your life!
About The Author
Swarnakshi Sharma
Swarnakshi is a content writer at Calm sage, who believes in a healthier lifestyle for mind and body. A fighter and survivor of depression, she strives to reach and help spread awareness on ending the stigma surrounding mental health issues. A spiritual person at heart, she believes in destiny and the power of Self. She is an avid reader and writer and likes to spend her free time baking and learning about world cultures.
