Visualization describes a technique of focusing your imagination on a certain behaviour or an event that you would like to happen in your life. With guided images you are creating a detailed outline of your desires and then visualizing it, feeling it, smelling it, etc.
This can be broad or more specific- for example you want to be more relaxed, sleep better or specifically want to reduce anxiety before your big work presentation. Visualization practice is based on the idea that your body and mind are connected. By choosing positive pictures and creative imagery, visualization can change emotions that subsequently have a physical effect on the body. It is a powerful tool for change, as you are directing your attention and focus on a future outcome instead of dwelling in the past.
How is visualization different to meditation?
In most meditations we are trying to concentrate on a focal point- often our breath, using it like an anchor and whenever drifting off, gently guiding our attention back to the breath. Instead of breath it might be a mantra or some bodily awareness sensation- whatever we focus on we try stay there with our awareness. It surely happens that we drift off, like when we notice the dog across the street barking, the church bells ringing. And all over sudden your thoughts are drifting off that focal point, taking you from questioning whether the church bells ring everyday or just on special occasions, that you still have to buy a wedding present for your friend and how much you should spend…
Your thoughts start spinning, that’s what we are used to do.
Once you realize, come back to your breath. Try to just notice the dog barking- without judgment. The church bells ringing - without judgment. And then let it be what it is.
Meditation does not mean to be empty of thoughts, but to become aware of them and let them pass with no judgment.
We are not jumping on to spin them further, we let them pass. Sounds easier than it is and on some days it works better than on others.
Visualization can sometimes be incorporated in the beginning or end of a meditation – or used on its own with more time on hand. The images and associated feelings in visualizations guide you to gain insights, for example how you perceive certain situations. You can use it to become clearer on a topic your are working on and then once a bit clearer, you can start to use the tool of manifestation to implement more practical steps in your life to get to a desired outcome.
Visualisation can also be a component of a guided Yoga Nidra meditation.
Both visualization and meditation are healing and empowering tools to enhance self awareness.
With visualization we are engaging our mind, we are not quietening the mind as we would in meditation. It differs to many forms of meditation, as you actively use your mind to follow instructions. You are engaging your mind by focussing it on images and the emotions they evoke.
That is why opinions are going apart as to whether visualization is a form of meditation or a separate practice.
Three short visualizations you can use instantly in every situation:
1 - Inviting ease visualisation: Say to yourself: "Breathing in, I relax. Breathing out, I smile." Repeat this as long as you like, as you breathe slowly, visualising your body relaxing as you continue. Feel the muscles relax, the jaw softening, shoulders sliding down your back. Notice the physical changes. Seeing yourself relaxed and smiling in your mind can help your body to understand this as truth.
2 - Liquid quiet technique: When your mind is racing and you feel overwhelm, visualise the quality of quiet and calm as a liquid. This thick and clear liquid is now filling your head, all the spaces in between, with peace and quiet. This clear liquid slowly moves down your body, filling every available space with quiet and calm until you are full of it. Breathe deeply here.
3- Unrolling the yarn technique: To unwind after a long stressful day, imagine holding a ball of yarn in your hand that represents what is remaining of your day. Notice the color and texture of the yarn. Then find the tip of the yarn and see it slowly unrolling, away from you. The strand gets longer and you feel your tension and stress roll off and away from you. Close your eyes and allow yourself to breathe deeply.
If you have any comment of feedback, contact me! I am happy to hear from you.
Stay well
x Simone