5 meditation exercises with visualization

Resting the mind has countless benefits, both for our physical and psychological health. It allows us to restore inner balance through internal listening and harmony between soul and body. But what if we could take advantage of its advantages through our imagination? That’s what it consists of meditation with visualization; a creative way to perform mental exercises to achieve well-being.

To imagine is to create, to immerse yourself in a world you have not been to before and to push boundaries. Thanks to the power of our imagination we can design a reality by and for our desires. That’s why its use in meditation is so beneficial. In fact, meditation with visualization is used by all types of professionals, from athletes to different types of artists and great businessmen.

To fight anxiety

Visualization is a widely used technique to reduce anxiety. Specifically, it is a tool that is used to achieve a state of complete relaxation by reducing the arousal or physiological activation of the organism that appears in those anxious moments.

The following meditation exercises with visualization allow you to bring calm again and awaken that feeling of peace that, sometimes, we need so much. They also facilitate the opening of new challenges, opportunities, sensations and future joys.

The first thing we should do is go to a comfortable place, where we feel calm and can find peace in silence. Once we have that place of refuge, we have to start breathing deeply, inhaling through the nose and exhaling slowly through the mouth. Next, we can apply some of the following exercises.

Colors

The color range has been widely studied in psychology to analyze the perceptions, behaviors and sensations that colors provoke in us. That’s why, Imagining that our body is full of light can be a good way to attract emotions.

This exercise consists of breathing deeply while we think that we are surrounded by light of a specific color that changes to white, orange, red… In addition, we have to focus on the physical sensations that we experience in each case. What does each color make us feel? Once this is done, the next step is imagine that we are a light that emanates green tones and that we are in total harmony.

Muscle tension

Often, we come home and notice that our entire body hurts. To alleviate it we can use this meditation exercise with visualization. It is about Let’s sit or lie on the floor and focus on that part of our muscles in which we notice the greatest tension.

The next step is to imagine that in that area we have a knot that prevents us from moving freely and we have to try to undo it with our mind. Thus, we have to keep our attention on each loop of that knot while we breathe and visualize how it is unraveling. The strands unravel and eventually disintegrate as if they were a simple layer of sand.

We can repeat this exercise as many times as we notice points of muscle tension in our body.

active memory

We’ve had a hard day. Too many things have happened to us and not all of them pleasant. The exercise that we explain below will help us connect with that state of calm that we so need. For it, we have to close our eyes and take a deep breath to return to the beginning of our day: how we slept, what we had for breakfast, how we greeted our family… It’s about reliving all those thoughts and sensations like if we were witnessing them at that moment.

Once we have recreated everything as vividly as possible, we must focus our attention on the painful moments to release them. and make it easier for that part of the day to leave us. Next, we just have to focus on the present, on the here and now, to feel relaxed.

Bubbles

This visualization meditation exercise is one of the most complete, because it combines two senses: sight and hearing. It consists of imagining that we are in a quiet, lonely and dark place. Furthermore, a feeling of peace surrounds us and in the distance, We heard a light, pleasant pop.

That sound comes from a small bubble that has exploded to our right. And right after we heard another one on the left. Then above our head. Little by little, bubbles burst throughout our entire body, with the same intensity and delicacy. We feel more and more relaxed every time…

Face the unknown

What is beyond of? What will our future be like? What will life have in store for us in a few years? To face this uncertainty we can visualize ourselves in a dark, closed room located in a forest. Outside the wind is blowing and you can hear hungry animals… The next step is to close our eyes and focus on the sensation we are experiencing. Is fear? Anxiety? We hold it for a few minutes and little by little we release it.

Now, Let’s imagine that another door opens and we see the exit from that room. We run towards her and suddenly we find ourselves in the forest with the same situation. What emotion are we feeling? Once we have identified it, we see that a path opens before us. We decided to go through it and escape and little by little we felt how the tension we felt was being relieved and eliminated from our body. We are safe, calm and comfortable. We only have to enjoy the sensation and connect with it.

These simple visualization meditation exercises can be done anytime, anywhere. It is enough to train our ability to concentrate and develop our creative abilities to feel that sense of relief that we need so much.

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