Visualization Meditation

Visualization Meditation Exercises To Relieve Stress and Achieve Goals

Do you want to boost your mental energy and mood and get rid of the stress that is preventing you from enjoying a healthy and happy life? You don’t have to look very far for the answer as it all lies within yourself. In fact, in lies in your vision of how you want to be. Relaxation exercises and yoga help you keep the stress out of your life, but there is one unique technique involving visualization meditation exercises that can help you go one step more and help you succeed in your goals.

Visualization meditation involves training the mind to visualize images of what you want to manifest in your life and repeating that imagery over and over again. Visualization, which is also known as guided imagery doesn’t just involve the visual senses, but also the sense of touch, smell, taste and hearing. The reason why visualization meditation is successful is because the sub conscious cannot distinguish between what is real and what is imagined. Therefore, it will automatically react and respond to the images that you visualized, helping you take the right actions to success.

A simple example of a visualization meditation exercise involves sitting in a quiet place and visualizing a scenario, such as a walk near a lake. In your meditative state of mind, you should be able to walk along the shore, feel the cool waters touching your feet, hear the twitter of the birds, smell the pine trees and see the sun set. Each of your senses must feel and experience the walk by the lake.

This type of meditation takes time and practice to perfect and can be quite tricky in the initial stages. For instance, its easy to visualize living a luxurious life when you are flat out broke. Over visualizing such as in this case can lead to despair and the tendency to quit. Instead of visualizing living a luxurious life, visualizing ways in which you can restructure your finances and overcoming your debt will lead to your eventual goal of financial independence.

Therefore, when performing meditation visualization, it is important to visualize in small achievable targets. When you then focus on working towards achieving these small targets and succeed, you will get a confidence booster that will help you take the next step forward. Succeeding in a steady step by step manner will help you achieve your ultimate objective.

Types of Visualization Techniques

There are different types of visualization techniques. Treasure Map is a visualization technique where you create a tangible image of something you want, draw it out and then put it in a place you see everyday. Guided visualization is a technique where you put yourself in a scene and imagine yourself there. Receptive visualization is an exercise where you put yourself in a place where you are in control of a situation and proceed to resolve or control it. Altered memory visualization involves putting yourself in a situation that can help you resolve your past conflicts, anger and negative energies.

Simple Visualization Meditation Exercises

Visualization meditation exercises can be performed at home for about 10 to 20 minutes a day. Here are some simple exercises that can help you get you started. Work on the exercises in a step by step fashion. Only when you have perfected the first exercise, move on to the next.

Exercise 1

Step outside your house and take a minute or two to analyze the surroundings. Try to memorize as much details as you can. Now close your eyes and try to recreate it as much as you can. Try to add in more details such as the colors of the things you saw, the skyline, the flowers in the garden. You can also open your eyes and picture what you saw earlier. Just make sure you stay relaxed when you visualize.

Exercise 2

In the next exercise, pick up an object in your house, analyze all its details, and memorize it. Then close your eyes and see the object in your mind. Now start rotating the object in your mind and try to visualize the various details of that object from different angles. You can slowly start adding additional details such the surroundings of the object and you can also imagine moving it to another location. Shine a light on the object and watch the shadows dancing.

Exercise 3

This exercise is the same as the previous one, except you do it by keeping your eyes open. Imagine the object in front of you and observe all the details. Imagine yourself moving the object to a different place and see how the object sits in the new surroundings. Bring a light source near the object and see the shadows flicker around it.

Exercise 4

In this next meditation visualization exercise, put yourself in a situation, such as on a hot air balloon over the city of New York or over some quaint village. Now bring in your other senses. Imagine the sounds you hear around you. Feel your surroundings, such as a strong breeze blowing against your skin and tossing up your hair. Next, focus on the smells. Do you smell the fresh country air or the stench of garbage?

Then imagine yourself landing. Feel the bumps and shakes as you make a landing and feel yourself being shuffled around. Picture as much details as you can and go through the different emotions that comes as part of the journey on a hot air balloon. The key to this exercise is to imagine yourself in the scene, not just thinking about it. Make the visualization as graphic and detailed as you can.

Exercise 5

The final exercise is a continuation of the previous one. Imagine yourself landed in your surroundings and start walking around. Interact with your surroundings; buy up a hotdog and savor its juices; pick up a piece of rock from the ground; sit on a park bench; feed the pigeons; smile at a passerby; pat a friendly dog and so on. Imagine what it feels like to be doing those different activities.

The key to successful visualization lies in keeping your images real. Its easy to imagine doing everything perfectly in your mind, but that will only give you a feel good factor and no tangible results. It is therefore important to feel realistically than fantasizing. That’s why its important to remember all the finest details in your mental picture and train your mind to keep looking for the details. In your meditative visualization, you will be able to see things with all the flaws and weaknesses and that will prepare you to face situations in reality.

You can find a couple of good audio visualization exercises at the MindBody Lab website, in particular the Cruise and Forest samples.

Good Practices When Doing Visualization Exercises

1. Focus on the Positive

Focus on the positive aspects of what you want. If you want to lose weight, focus on visualizing the body you want to have, not on the fat on your stomach.

2. Imagine Yourself Already Having What You Want

Think of something that you really really want and imagine yourself already having it. When you visualize, you must not think about wanting something, but see yourself already having it.

3. Be Consistent

Visualization exercises require time, patience and continuity to succeed. Just like any goal requires hard work, these exercises must be performed consistently.

4. Keep Your Goals Specific

Visualizing bears fruit only when you have a set purpose such as earning a specific amount of money at the end of a specific period. When your goal is clearly defined, you will be able to better visualize your purpose and build positivity around it.

Visualization meditation is not a magic wand or a happy fantasy that you can indulge in. It requires mental discipline and must be performed consistently. Backing up your meditative efforts with actions in real life will help you see amazing results and achieve success in life.

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