Visualization Meditation: The Art Of Positive Thinking

What is creative visualization meditation?

If you are not a fan of sitting in total calm and silence for several minutes, fully concentrating on something or clearing your mind of all thoughts and ideas, that’s why there are so many other entertaining styles of meditation that you can practice, like visualization meditation. This type of meditation doesn’t require you to clear your mind of all your thoughts; instead, it motivates you to open and activate your imagination.

Combining visualization and meditation may appear unreasonable. Even so, isn’t meditation all about allowing thoughts to come and go instead of intentionally guiding them toward a specific outcome?

When you visualize, you concentrate on a specific thing, person, or goal that you want to accomplish and keep it in your mind, visualizing your desired outcome becoming a real thing.

Visualization entails imagining the result of something before it occurs, whether it’s a job or chance at hand—for example, getting on stage to talk in front of a huge audience—or a game about to be played. At the 1984 Olympics, the Russians started practicing visualization meditation to succeed in games.

visualization and visualization meditation

What is the difference between visualization and visualization meditation?

Visualization and visualization Meditation are not synonymous terms. Rather, they have the same qualities sometimes. For example, they both depend on imagination. To find success, for example, you would be using true visualization. Your mind does the heavy work while your body relaxes, and you start to visualize something before acting on it in real life. This helps to reduce performance anxiety.

In contrast, in visualization meditation, the mind employs the same imaginative dynamics. but it concentrates on a picture of something or someone that is used as the object of focus or the focal point.

So how does visualization meditation work? The mind, on the other hand, is a big fan of visual stimulation. While practicing the activity, your amygdala, which is a tiny structure in the middle of your brain involved in fighting or reacting, has difficulty differentiating between what is seen throughout a visualization meditation practice and what is truly occurring in real life.

visualization meditation

Is visualization the same as meditation?

Meditation and visualization have quite different impacts on the mind and body. The sentences below are the differences and similarities between them, as well as how you can use each practice to change your lifestyle.

While meditation relaxes the mind, visualization activates it.

There are many different types of meditation. Most of them help the mind to focus and give the body deep rest and relief from all the stress. Without attempting to manipulate or control one’s thoughts or breath.

Visualization meditation, on the other hand, is an active method. We guide the breath and the mind in a particular way to achieve a specific outcome, for example, an attitude, a feeling, or a physical sensation. We practice visualization meditation to organize our physical, mental, and sentimental states for peak performance, improved immune systems, and quality of sleep.

While meditation helps to relax your nerves, visualization helps to reconfigure them.

Meditation helps to activate the nervous system in such a way that relaxes the body. This kind of rest and calmness heals the body from so many physical and mental issues, but most importantly from stress.

On the other hand, visualizations can help us recreate old anti-anxiety symptoms and switch to a “stay and perform” attitude.

Meditation goes further than awareness, whilst visualization demands wakefulness.

At the same time, meditation allows you to enter a proveable fourth level of awareness that is distinct from waking, sleeping, or imagining. It transcends the world of thinking and enters into the world of being.

Visualization meditation, on the other hand, is more of an awake practice. When this occurs, we are more fully cognizant of it. We direct our thoughts to try to imagine the best possible outcome. Just like Olympians practice visualization meditation before contests to enhance their results, it is suggested that you incorporate visualization before big life occasions such as giving a speech, business discussions, first dates, or anytime you want to loosen up and perform at your best.

visualization meditation kids beginners

How do you visualize it for beginners?

The four steps below are four techniques that can help you to start practicing visualization meditation:

  • Take note of what you want to achieve in the future in detail, using all five senses. Your sight will become more perceptible as you involve more items in your life. And you’ll be more inspired to see the project through to completion. Continue to fill in the details until you feel the experience you are going through.
  • Try visualizing the feeling associated with the results. The more you imagine what it will be like to achieve the goal, the more you will think it is possible. And the more likely it is that you will perform.
  • Day after day, act according to your desired result. You should recognize that there will be obstacles to overcome. Close your eyes and visualize how you will cope with failures as they occur while moving forward toward your objective.
  • Make time to think about your visualization meditation. Visualize for a minimum of 10 minutes, two times a day. It is most useful when you first wake up and before going to bed. This will enable you to engage your thoughts and emotions in your concentrated effort towards your intended goal.

visualize clearly

How do you visualize clearly?

When we visualize something in our “mind’s eyes,” we stimulate the same cognitive connections in the mind as if we were experiencing that thing we were visualizing in actual situations. This happens every time you envision something, such as imagining yourself living out an amazing future moment or visualizing yourself accomplishing a mission. You are programming the imagination. You are specifically actively teaching your conscious and unconscious mind to believe that you can and will experience these future life scenes.

Visualization meditation is extremely effective. It can help you achieve your dreams and objectives, be a positive person, be productive and creative during your day, reduce stress, and have many more benefits if you practice it daily.

One of the benefits of visualization meditation is that you can’t practice it wrong. Nevertheless, there are many steps you can follow so you can improve your visualization process and be closer to your goals. If you are a beginner and want to visualize clearly and in a better way, follow the tips below:

Never overthink things:

Always keep in mind that whatever meditation type you are practicing, just do it simply. In visualization meditation particularly, don’t overthink the thing you are trying to visualize.

A simple example is if you want to picture in your head a red circle. Don’t think about whether it is a big or small circle, or if it is light red or dark red.

The secret to improving your visualization meditation techniques is to put no mental effort into the procedure. If you can consider allowing images, experiences, or feelings to come to you instead of trying to find them, then practicing visualization meditation will be more useful to you.

So, instead of overthinking things when visualizing, simply trust that whatever shows up for you during your exercise is what is best for you.

Including all of your senses in the meditation

Visualization meditation is not just about imagining pictures and things in your head; instead, using your senses will be so beneficial. Try to use all your senses, such as sight, sound, smell, taste, and touch.

When you engage all your senses in the meditation and you start observing the scene details, you will enjoy the experience more. While practicing visualization meditation, start observing any sounds, smells, tastes, or any feelings of touch.

Allow distractions to come and go.

Distractions are normal in any meditation type. Your mind might wander from one moment to another. And always remember that this is fine and can occur to any meditation practitioner.

So, when you get distracted, try not to be too hard on yourself. Rather, simply return your attention to your visualization exercise. That might mean returning your attention to your breath, your body, or the visualization meditation on its own. In either case, simply acknowledge that you were distracted and begin to reconcentrate on the activity.

Try to remain relaxed during the whole process.

When practicing visualization meditation, it is critical to remain calm. When you’re flexible and comfortable, the images and emotions you’re attempting to create in your exercise will become more apparent to you, and you’ll enjoy the experience more. It can be difficult to relax, however, particularly if we are frustrated and tense from our regular lifestyle.

Make it a routine.

Practicing makes things better. Make practicing visualization meditation a routine in your daily life or on your to-do list. Making it a priority in your life will benefit you in a variety of ways. Just set aside 10 minutes every day for practicing and watch your life change for the better.

Interact with feelings of imagination

The feelings we experience when we imagine are one of the most important features of imagination. When we imagine a particular scenario or time, we experience the same thoughts and feelings as if we were experiencing them in real-life situations.

Simply allow thoughts and feelings to come in and go out of your mind. Don’t force, push, or judge; just relax and enjoy them.

Visualize With Self-Belief

The most effective visualizations are those that make us feel real in our minds. To benefit more from visualization, we must have an assumption that what we’re seeing when we visualize can and will occur in our lives.

We accomplish this by first visualizing what we want to see as real in our minds. And then, we must pay attention to the feelings we experience as we imagine these scenes from our future lives.

visualization meditation techniques

How can I improve my visualization meditation techniques?

You can try these 4 visualization exercises that you can add to your meditation techniques to improve them and enjoy a better experience.

Color breathing:

This visualization technique can help you reduce the stress you’re feeling and positively improve your mood.

To begin, think about something you want to incorporate into yourself. It could be a particular feeling or just a feeling of well-being. Then give that feeling a color, a color that you love and find relaxing.

First, sit in a comfortable place, close your eyes, take a deep breath, and then picture the color that you have chosen. Continue to breathe while thinking about that color and what it means to you.

With each inhale, visualize the wanted color gently washing over your body from head to toe. Continue to breathe while picturing the color trying to fill your entire body.

You can keep visualizing as long as you want. After a minute or two, you may feel lighter and more at ease.

Loving-kindness meditation:

This visualization practice, also known as meditation for compassion, can help you develop feelings of kindness and love toward yourself and others.

To practice loving-kindness meditation ( link to the article on loving-kindness meditation) Sit in a comfortable place and position, close your eyes, and take a deep breath, just as you would for ordinary meditation. Picture the person you want to send compassion, care, love, and kindness to. It can be yourself, a loved family member or friend, a not-so-loved one, or even your pet. Visualize them and keep the image in your mind.

Progressive muscle relaxation.

This visualization activity not only helps you reduce or relieve your mental stress and anxiety attacks, but also helps you calm, heal, and relax stiff or tight muscles.

First, you need to get comfortable, close your eyes, and focus on your breathing process. Start by tensing and then relaxing the targeted group of muscles. For example, you can start with your arms, back, shoulders, or any group of muscles that you like. What is important in this kind of meditation is to feel the difference between a relaxed and tense muscle. While tightening this specific muscle group, take a deep breath (be careful! Don’t tighten your muscles until you feel pain), and while relaxing them, take a deep exhale. Take a rest for 10 minutes, and then move to the other muscle group.

Guided imagination

This technique can assist you in visualizing positive scenes and pictures, which can assist you in relaxing, dealing with anxiety or panic, and feeling more peaceful. It’s also a good way to boost your mood before sleeping.

Put yourself in a comfortable meditation place. You have the option of lying down or sitting.

Close your eyes and start to slow your breathing to a soothing, soothing rhythm.

Consider imagining yourself in a place where you are happy and at ease. This could be a location you’ve visited or an imagined event at a location you’d like to visit.

creative visualization meditation benefits

What are the benefits of visualization meditation?

Just like meditation, which has several benefits for our mental and physical health, such as relaxing the mind and the body, lowering heartbeats, and a lot more. Visualization meditation, on the other hand, can also benefit us. The list below is the scientifically proven benefits of visualization meditation:

  • helps people deal with stress, depression, and anxiety.
  • improved athletic performance.
  • Boost a calm mind and a good mood.
  • Improvement in emotional and physical health
  • Improve your self-esteem and sleep quality.
  • More kindness for yourself and others.
  • It reduces pain and helps in faster recovery.
  • Improved motivation
  • increased focus.

Visualization meditation, like other kinds of meditation, can be most beneficial when practiced regularly. It is suggested that you meditate for 20 minutes two times a day, in the morning and before bed, but research shows that even five minutes a day can improve your mental health. The most essential thing to remember is that discipline helps in achieving those benefits.

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