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In the present times, what most of us don’t worry about is ‘peace of mind.’
Though we know well that a calm mind is a real key to a healthy and active body, in the hustle and bustle of this world, we tend to ignore the fact that it is important to take care of our mental health as well. For the same, the practices of meditation1 and visualization meditation are worldwide recognized.
Here is an exceptional video explaining the eminence of Meditation.2
Meditation is considered a practice that helps the person attain a sense of calm, peace, and balance, which altogether becomes fruitful for mental and physical health. But does meditation only involve closing your eyes and sitting? NO!
To many, while they sit still to meditate, thoughts of the world don’t let them focus on the peace they wish to seek. Among several other meditation techniques3, the right-directed imagination while one meditates can be one of the most beneficial ways of meditation.
And this comes under the method called Visualization Meditation4.
But, the following questions must be coming to your mind :
- What is Visualization Meditation?
- How to perform Visualization Meditation?
- What are the benefits of Visualization Meditation?
So, to find answers to all these questions, let’s explore visualization meditation.
Visualization Meditation
Visualization and Meditation are two separate practices.
In visualization, a person affirms to visualize a particular desirable self-guided imagery in the mind, whereas meditation is all about making the mind calm and the body relax. However, the stark difference between visualization and meditation is more alertness and activeness involved in visualization.
The blend of both these practices is what is referred to as ‘visualization meditation’.
Visualization meditation is a meditative practice that involves framing constructive, optimistic, hopeful, and worthwhile imagination, whether it is about any imagery, idea, wish, or affirmation. The body is in a relaxed and comfortable state to make the mind peaceful and alert.
It is a practice widely known for relieving pain, sending wishes, and blessings to anyone, and primarily manifesting professional and personal goals.
A Useful Guide To Visualization Meditation
There are several ways to surf from online resources or seek personal guidance to practice Guided Visualization Meditation5. The proper idea of performing visualization meditation becomes relevant, as most people find it difficult to focus during meditation for a long time. However, this is one of the meditations where how long you want to exercise depends entirely on you.
Firstly, consider these prior pre-requisites before starting to perform either meditation or visualization or both :
- It is notable to choose a peaceful place and fix a particular time to practice Visualization Meditation.
- Choosing a peaceful environment to perform Visualization Meditation is recommended, as it minimizes distractive sounds and thoughts. It helps you focus more precisely and provides you with a better meditative session.
- Find a comfortable position/posture at your convenience.
- Very importantly, don’t force your mind to focus. The main purpose of any meditation is to feel relaxed and stay peaceful. Therefore, let that peace come naturally and trust that it surely will.
Now, here are the points briefing the fundamental guiding propositions for performing Visualization Meditation :
1. A Fine Meditative State
To focus, you can go for various exercises, like sitting in a comfortable position, deep breathing, focusing on an object, or anything else of your choice to calm your mind and relax your body.
2. Think about a Particular situation/Problem of your life
While visualizing, don’t expect everything in life to be perfect all at once. Just think about one specific event, desire, or problem, such as your career, any relationship, and any challenge you are facing.
3. The Best Visual
Now, after you focus on an area of life, create the best consequence that could happen in that situation.
Example: Suppose your loved one is annoyed with you, and you want to resolve everything. So, the visual of you patching up with them and getting back to the bond you had before is perfect.
4. Don’t Avoid Negativities
In all this, negative thoughts are obvious to come across your mind but don’t be scared of them. Instead, face them and try to turn them into assertive ones.
5. See the Goal being Achieved
Contemplate over time in the future when the goal you are aiming for will be accomplished. Focus on how it would feel to be successful.
6. Hold And Let that Achiever’s Feeling Sink In
Now, feel like you have already achieved it in the present, and acknowledge how it feels inside out to succeed.
7. Come Back
Now, take yourself back to the present moment, and again you can process focus by controlling your breath and calming your mind.
Once you are clear about what you wish to achieve, summon all your efforts in that direction. YOUR GOAL IS NOT FAR AWAY!
If you want to begin with the practice of Visualization Meditation, here is a video beautifully explaining Guided Visualization Meditation For beginners.
Let’s now move forward towards the most awaited benefits of visualization.
11 Foremost Benefits of Visualization Meditation
Visualization Meditation is a miraculous practice for achieving sound health, mental well-being, and fulfilling dreams and goals in life. The power of Visualization is exceptional, whether you are a famous personality, an athlete, an artist, an influencer, or a commoner.
Since each of us is full of ambitions, of one or the other kind, small or big, simple or complex, we wholeheartedly wish to make them true. Therefore, Visualization Meditation has a huge role in creating a present and a future we aspire to.
The following clip will help you realize the true power of Visualization.
There are innumerable benefits of Visualization Meditation. Let’s discuss the 11 foremost of these benefits.
1. Enhanced Focus
While living in a world where the constant noise of distractions surrounds you, it becomes hard to focus and concentrate on something you are aiming for. But with the technique of Visualization Meditation, your brain takes a relaxing track, which ultimately brings focus to your tasks, which improves your performance and creates better results.
2. Relieves Stress and Reduces Anxiety
Visualizing an optimistic picture of life through Visualization Mediation would naturally fade away the complexities of life, which are the real reasons behind never-ending stress in present times. This mediation technique is scientifically effective in calming the mind and reducing anxiety and brings gratefulness for the value of the present moment.
3. Helps in Finding Creative Solutions to Problems
When you visualize being free from a problem and aim to find its solution, there is no better exercise for you than Visualization Meditation. After all, life constantly keeps throwing stones of problems towards us, but the one who knows how to handle them well is the one who knows how to live life. Visualization Meditation makes your mind active and alerts you to use its full potential to search images of related solutions.
4. Brings a Positive Outlook
A positive life is a happy life. When you process a positive image of life in your imagination, it is believed that your outlook towards situations automatically becomes positive. This is the most significant benefit that the method of guided visualization and meditation combined brings to you.
5. Helps in Manifesting Goals
Your main purpose for doing all the hard work that you do all day long is to achieve your goals. While achieving those goals, you often forget to care for your body and mind. However, through visualization meditation, you can practice visualizing your goals being accomplished, along with improving your mental health and physical relaxation.
6. Brings Emotional Stability
Emotions and feelings are the driving forces of the lives of human beings. Therefore, the significance of managing emotions and feelings ethically is inevitable to acquire a peaceful lifestyle. Visualization meditation helps you align your ambitions with your respective emotions and makes you powerful enough to control and direct your feelings in your favour, not against you.
7. Boosts Memory And Immunity
Since the practice of visualization meditation increases focus and activates the mind, it also boosts memory power. Once you get started with this technique of meditation, it benefits your mind with a relaxation zone, which helps you remember things quickly and for a longer time.
Mental well-being through Visualization Meditation also comes hand in hand with a healthy state of the body. As you meditate, your body becomes relaxed and free of fatigue. And when you visualize images of an illness-free body, you manifest the same splendidly.
8. Stimulates Deep Relaxation
To work well, never forget to relax as well. Therefore, imagining beautiful thoughts brings tranquillity to you. For example, you can visualize your muscles being relaxed, your body getting free from all the pain, and your mind getting peaceful. This makes you experience a deep sense of relaxation.
9. Effective in getting relief from Depression
Depression is a common mental health problem these days. But visualization meditation is the most pacifying remedy against the heavy thoughts that trouble an individual. Visualize the reason behind your depression and then visualize all the positive sides of the situation. This makes you learn through your mistakes, failures, and hardships and helps you grow into a better version of yourself.
10. Attenuates Migraine And Pain
Biologically, visualization alters the brain networks and transforms them into new ones, which is in scientific terms known as neuroplasticity. The practice of visualizing while you meditate can form new networks, thereby reducing the pain of migraine along with any other persistent pain.
11. Inner Motivation And Energy
When you firmly imagine your success becoming a true reality, you ensure a sensation of encouragement and motivation that comes from nowhere but yourself. This consequently inculcates greater roots of passion within you, which motivates you with excessive levels of energy to give your best performance every time.
Other Benefits of the Practice of Visualization Meditation
- It is a great practice for those with a profession in physical activities to become mentally alert and physically active. For instance, for athletes, it is a highly recommended practice.
- Visualization Meditation is an incomparable remedy to insomnia. It helps in relaxing the mind and the body, thereby improving the sleep pattern of an individual.
- This practice of meditation brings you close to yourself and makes you compassionate and understanding. As you confront your fears, anxieties, challenges, as well as problems, it makes you recognize your strengths and weaknesses and helps you accept yourself the way you are.
- Visualization Meditation enhances your confidence. The more your belief in yourself becomes stronger, the more your confidence touches heights.
Key Takeaways
The journey of this life is meant to be lived in every single moment. The mantra of Visualization Meditation miraculously makes you experience and appreciate the true meaning of this journey, slow down mentally, physically, and spiritually, and contemplate over the small yet precious laurels of peace. Visualization Meditation is your way to escape this glory of peace.
Know that your health is precious, your mind is precious, your goals are precious, your ambitions are precious, your relationships are precious, and most crucially, YOU are precious. Therefore, you deserve to live as beautifully, lovely, successfully, and peacefully as you dream of.
If you can dream, you can achieve all that you dream too. Your aspirations become more achievable once you have indestructible faith in no one but yourself. And to realize those aspirations within you, visualizing them being true one day is the marvellous way forward.
So, affirm to get a companion, called Visualization Meditation, and manifest a living prettier than your heart’s wishes.
FAQs
1. What is the difference between meditation and visualisation?
Ans. Meditation helps to calm the mind but visualization helps in reprogramming the mind.
2. What is the technique of visualisation?
Ans. The technique of visualization is to create a strong image of a future event.
3. Does visualisation change your life?
Ans. Visualization will create a life which is filled with positivity. This comes from a positive approach.
Also, read
Importance of Acknowledgement in Relationships
- Farias, Miguel, et al. “Adverse events in meditation practices and meditation‐based therapies: a systematic review.” Acta Psychiatrica Scandinavica 142.5 (2020): 374-393. ↩︎
- Dessein, Bart. “Contemplation of the repulsive: bones and skull as objects of meditation.” Hindu, Buddhist and Daoist meditation: culturies histories. Hermes Academic Publishing, 2014. 117-147. ↩︎
- Arias, Albert J., et al. “Systematic review of the efficacy of meditation techniques as treatments for medical illness.” Journal of Alternative & Complementary Medicine 12.8 (2006): 817-832. ↩︎
- Wang, Yuzheng, et al. “A bibliometric and visualization analysis of mindfulness and meditation research from 1900 to 2021.” International journal of environmental research and public health 18.24 (2021): 13150. ↩︎
- Ballane, Brandon, et al. “” Give It A Rest”: Calming Radiology Patients and Staff with Guided Visualization Meditation During COVID-19.” (2022): 2743-2743. ↩︎
Last Updated on by Sathi Chakraborty, MSc Biology
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