Holbeck College

Use of visualisation in meditation

Published 2 March 2022. Written by Leanna Thorpe.

Woman meditating outside beneath a clear sky

Visualisation and meditation may seem to be at odds. The act of visualising is holding a specific image in your mind, allowing yourself to believe that the object of your visualisation will come to fruition.

As a kind of meditation, visualisation may be used by itself, but it can also be used in conjunction. It's possible to focus more precisely ignore the desired objectives by including imagery into your meditation routine.

Many health advantages are associated with visualising, such as:

  • athleticism is boosted
  • symptomatic alleviation from anxiety and sadness
  • better slumber quality
  • enhanced mental and physical well-being
  • an improved sense of self-worth

Colour breathing stress reduction and a better mood may be achieved via visualisation in the mediation approach. To get started, choose anything you'd want to include in your life. It might be a particular feeling or simply a feeling of happiness. Give this emotion a hue. No matter what you choose, remember that there is no right or wrong solution.

Once you've decided on emotion and colour to go with it, you may proceed as follows:

  • Make yourself comfortable, as if you were going to meditate.
  • Breathe softly and deeply as you close your eyes.
  • Think about the colour you've picked to represent your brand or product.
  • As you continue to inhale and exhale, think about what that hue means to you.

As you inhale, visualise the colour of your choice gently pouring over your whole body. The hue fills your whole body, including your fingers and toes, while you continue to breathe. Color breathing may be used as part of any meditation, but it can also be practiced whenever you have a few minutes to spare.

Compassion meditation

Self-compassion and kindness may be cultivated via a mental activity known as loving-kindness meditation. If you're coping with emotions of great hostility against someone and seek methods to let go, this form of meditation might be beneficial. Take a few deep breaths and shut your eyes to begin.

Inhale and exhale gently for a few breaths until you establish a rhythm that feels right to you. It doesn't matter whether you're looking for compassion for yourself, someone you care about, or even an animal. Hold the picture in your mind and visualise them vividly. This individual has a special place in your heart. The intensity of these emotions might range from passionate love to bitter hatred. Perhaps you're just not feeling it, or you don't care about them at all.

Consider the difficulties or suffering someone may be going through. It doesn't matter if you don't clearly understand these issues. It doesn't matter whether you talk about your problems with others or not; everyone has them. Once you've chosen the sentiments you want to convey, concentrate on sending them. Think of these sentiments as a golden light that reaches from your heart to theirs.

Progressive muscle relaxation

Anxiety and tension may cause your muscles to become stiff and tight, and this visualisation exercise can help loosen them up.

Your mood will improve, and you will sleep better if you relax your muscles, which reduces stress both physically and emotionally. A sturdy yet comfortable surface is ideal for this position. This approach may work better on a carpeted floor or a yoga mat rather than a bed. Relax and pay attention to your breathing for a few seconds with your eyes closed.

The first step is to tense and relax a set of muscles that aren't now causing you any discomfort. Thanks to this technique, your muscles will become more aware of whether they're relaxed or tight. The next step is to go over each muscle group in your body one by one. From your head to your toes, or the other way around, is an excellent place to begin, but you may start anywhere.

As you inhale, tense the first set of muscles, then gently relax them back. Five seconds later, release the strain. Ensure that you don't tighten your muscles so much that they hurt. Release all of your muscles at once as you exhale. Breathe out the stress and stiffness in your body.

Guided imagery

"I'm in my happy place" is a phrase you've likely heard before. As far as I know, that's guided imagery. This method may assist you in visualizing calming sceneries and pictures, allowing you to relax, manage anxiety, and find inner peace. Also, it's a terrific way to lift your spirits or wind down before you go to sleep at night.

Put yourself in a relaxed state of mind for meditation. It's up to you whether you want to sit or lay down. Take a moment to close your eyes and focus on your breathing. Think about a location that makes you feel at ease. This may be a place you've been to or a place you've always wanted to visit.

Add as much visual information as possible using all of your senses. My ears are ringing. Can you detect pleasant aromas, such as the scent of trees, flowers, or cooking? Is your body temperature hot or cold? You can feel the breeze on your skin. Does it seem to be sunny or overcast? Is it clear or cloudy? As you enter your vision more fully, see yourself going ahead, becoming calmer and more serene.

Goals visualisation

We all know that our minds have a hard time distinguishing between things in our heads and things that have occurred.

The use of visualisation in mediationĀ is compelling in part because of this. Your brain may start to think that you've already achieved your objectives if you spend time visualising them. This may boost your self-esteem and make it simpler to attain your objectives in the actual world, making you more successful.

Neuroplasticity, a process that occurs over time due to repeated visualisation, aids in creating new neural connections in the brain. Let's pretend you're seeing yourself earning a promotion at work, and you're all giddy with anticipation.

Instead of feeling fearful about your prospects for advancement, this picture might assist your brain start linking thoughts of a promotion with feelings of optimism and other good emotions. As with guided imagery, goal visualisation operates similarly. Visualise the exact moment you achieve your objective instead of constructing a scenario in your mind.