Visualization exercises are simply mental images that are taken as the object of focus during meditation. The influence of these “mental images” rests on the psychological impact they can have on us. You can use visualization exercises purely as a means of healing and relaxation, or as a catalyst for experiencing deeper meditative states. These visualization exercises will act as visualization meditation scripts for you.
“Meditation before medication”, says a popular phrase … and it is totally true. Visualization meditation, that millenary practice that appears to many Westerners as something “sacred” and to which only the great enlightened can access, is actually a wonderful gift that we can give ourselves daily, a caress to the soul, a recreation to consciousness, a momentary detachment from the tangible world, a letting the energy flow without hinder it, a purification of our inner being.
What is Visualization Meditation?
Visualization meditation is a form of meditation that uses the imagination to focus on a particular object or scene, which then brings the mind and body to rest by freeing the mind from all other thoughts and distractions. It is perhaps one of the more fun ways of meditating as the visualization can be anything you wish, you might want to place yourself on a white sandy beach with the surf lapping gently onto the shore or you can place yourself swimming deep under the ocean with dolphins.
You can also use visualization exercises for everyday objects such as a candle flame, a piece of fruit, a rock, a favorite crystal, or a favorite piece of artwork. Whatever you choose for your visualization it is only limited by your imagination. It is a great way to relax and ease away the stress and strain of everyday living and the more outlandish your visualization the more fun it is.
Here are 7 visualization exercises you can use as visualization meditation scripts:
7 Powerful Visualization Exercises
To start practicing these visualization exercises, you must first find a moment of the day in which you can dedicate a little time: to start, 15 minutes are more than good. Then you will feel the need to prolong that luminous moment each day a moment more.
As a second guideline, you must make sure that nobody interrupts you, that the environment is harmonious (dim/dark light, silence or soft music, a rich aroma … we can all create a good environment!) And that you warm yourself slightly since when meditating the temperature can drop a few degrees, due to the stillness of the body.
How to start the visualization meditation? We will teach you various visualization exercises and techniques to achieve deep and productive meditation. The first one that we offer you is very simple. It is designed to be done at the end of the day, before going to sleep.
1. Light Visualization Meditation
⇒ Sitting in the lotus position or lying down, palms up, still the mind, let the thoughts pass through it but do not remain: there will be time for them, now you must let them go.
⇒ Once calm, focus on your body: go through it with your thoughts and as you invoke them, inhale deeply and as you exhale, relax each muscle, each vertebra, each cell. Let there be no tension left.
⇒ Then visualize and try to feel your body enveloped in a Radiant White Light. The first five minutes feel intensely the connection between your outer body and the Great Presence of that beautiful healing energy within you, focusing your attention on the heart and seeing it as a great Golden Sun.
⇒ Love that light, feel how it penetrates your pores, how it slowly heals every corner of your body and your soul. Wrap yourself in the light and feel protected within it.
In this visualization meditation, you can stay as long as you want, feeling like you are filled with peace and well-being to face the next day.
2. Visualization Meditation: The Candle Flame
To practice this visualization exercise you can use a lightly scented candle, one that floats on water in a shallow dish or any regular candle.
⇒ Place the candle on the table. You might wish to play some soft ambient music in the background or choose to practice your meditation quietly.
⇒ Sit on the floor or chair, whichever feels the most comfortable to you.
⇒ Begin taking slow deep breaths in through the nose and out through the mouth, let your body and mind become still as you start to focus on the candle flame.
⇒ Let all other thoughts, feelings, and worries gradually drift away as you watch the flame intently; notice how the flame flickers in the slightest breeze.
⇒ Begin to notice the colors in the flame, the yellows, and oranges, the white parts of the flame, and how these colors blend into one another.
⇒ If your mind starts to wander and you lose concentration then gently bring it back to the flame.
⇒ Notice all the little movements of the flame the way it dances and the slight drift of smoke from it. If there is wax running down the candle notice how it trickles down and forms in the candle holder.
⇒ Continue focusing and watching the flame until you are ready to come out of your meditation.
⇒ Let out a sign and visualize on how your body feels, does it feel warm, heavy, notice how your muscles feel as you stand and go about your daily routine.
3. Visualization Meditation: The Secret Cove
Find a comfortable place to sit or lie, make sure your clothing is comfortable and you won’t be disturbed for 15 minutes or so. Begin taking deep breaths in through the nose and out through the mouth letting the stress flow away with every exhalation, as you close your eyes you realize there is a small boat tied up to the dock, visualize yourself walking over to the boat and being seated in it.
You are looking out over the clear blue ocean, the sky has a few white fluffy clouds, the sun is shining and warm on your skin. As the boat leaves the dock in the near distance you can see a cove, as the boat moves slowly through the water listen to the sound the ocean makes as it hits the boat.
You near the cove, it is set back into two huge cliffs, and flowing down one of them you see a sparkling waterfall cascading down. As the boat comes to the shore you see white sand stretching for miles with the surf gently lapping onto it, listen to the sound the water makes slowly lapping onto the beach, notice how it sparkles and the colors of it.
Feel the warm sun against your skin notice how this feels, as you enter the cove you see the waterfall falls into a large pool of fresh water, there are palm trees overhanging and greenery all around. Notice the smell of the tropical flowers and the greenery, as you glance upward you see small tropical birds flitting around notice how brightly colored they are, hear the sound they make.
You walk over to the pool of water and sit on a large warm rock feeling the sun beating down against your skin and face, notice how this feels, the warmth of it. Listen to the tinkling sounds the waterfall makes as it splashes down into the pool of water below, gazes at your reflection in the pool as you sit breathing slowly and deeply.
When you are ready to come out of your visualization meditation listen for the boat gently blowing its whistle to tell you its time to leave, slowly opening your eyes and focusing on how your body feels, the warmth that courses through you, the feelings of peace within you. Hold onto these feelings as you go about your daily life.
4. Visualization Exercise: Jyothi Meditation
Generally, it is a best practice to do Jyothi meditation early in the morning just before the sun rises. One practices Jyothi meditation with the flame of a candle or lamp. You should posture yourself comfortably in the lotus position with the flame directly in front of you. You begin by staring at the flame with your eyes open. Then you will close your eyes and imagine the flame inside of you feeling the energy. The energy of the flame should enter through your eyebrows and then flow to your heart and then the rest of your body. The light of the flame should purify your body cleaning your thoughts, feelings, and emotions.
You should actually imagine and try to feel the purification process that you are undergoing as the light fills your whole body. As it enters your mind bad energy will be cleansed and you will feel the positivity. After your whole body has felt the power of the energy then imagine your family and friends and pass the light onto them. Feel it radiating around them as they are cleansed and purified as well. As you continue to imagine light everywhere in time you will deflect negative energy and negative thoughts. This will obviously only come with many hours of practice.
One of the keys to Jyothi meditation is not the actual movement of light throughout the body, but the fact that you are forgetting about your body and stopping all thought. The mind will become more and more quiet as you focus on the feelings of the flame throughout your body. When one is still conscious of themselves they are still not meditating, it is only when they are unaware of what they are doing is when true meditation begins.
Keep in mind that posture is very important while meditating. You must keep your back erect so the light and energy can flow through your body. Between the 12th and 9th vertebrae is where your life force can be found thus it acts as an antenna to the universe. These are very sensitive vertebrae as you may be paralyzed if any of these vertebrae are injured. Keeping a good straight posture will help align you with the universe.
While this visualization exercise may not be for everyone, it is certainly effective and will make a difference in your life. Even a beginner can easily have success with this visualization meditation since they will concentrate on the flame and thus help stop conscious thought. Those that have been meditating for a while might find it interesting to try out Jyothi meditation for a change of pace and to see if it enhances the flow of energy in their body.
5. Visualization Exercise: Witnessing the Self
This visualization exercise helps us to understand that we are much more than we think we are. Try closing your eyes for a moment … then open them.
What have you seen?
Colors, nothing, bright lights, darkness.
Who is the one who was seeing, even though apparently nothing was being seen out there?
Who is that I was seeing?
That is consciousness. Your eyes were closed, yet who realized there was darkness or lights? Or that you were just there?
We are not this body. That is the message that we have to understand clearly. We have a body.
We use a body to move in this three-dimensional plane, and the blessed temple is that it allows us, with an unequaled nobility, to make use and abuse of it in our passage through these experiences on Earth.
But to fall into the mere identification of the body is to deny all the capacity for the discernment of which we are capable.
Who does the body depend on? Who moves the body? Who is there when the body is immobile or inert? Who remains when the body ceases to function?
Let’s see, now let’s do the same, but trying to stop the mind.
First, we are going to explain how the mind stops while doing this exercise.
It is the moment when you realized that there was darkness, or whatever was there, there were no thoughts.
To have the mind functioning, you need a thought, you need an object. An object limited by space, such as a person or anything physical. Or an idea, which would become another object limited by time in space.
So when you were seeing what you saw, you were only perceiving it, not thinking.
When you close your eyes again, fix your attention on what in, pay attention to those lights or that darkness, or what you see.
If they focus seriously and wait, like the cat when it is stalking the mouse, with absolute attention … they will differentiate clearly …
Let’s close our eyes … Then we open them …
What happened? Did any thoughts come or were you too busy focusing there?
If they were doing well, there are no thoughts. And if one came, then practice it again.
This leads us to understand that if we are in the here and now, in what it is doing, or in the focus of the control of the mind, there cannot be thoughts at the same time.
It’s really simple, everyone can do it, you can practice it.
That practice would lead you to inner silence, and this leads you to the awareness of what you really are, and the awareness of that leads to bliss, to bliss, to happiness.
The idea, then, is inner silence, consciousness, bliss … bliss, awareness, inner silence …
This practice is good for those who are hyperkinetic and cannot be calm easily.
In those moments in which peace is lacking, and uneasiness becomes apparent, with the discomfort that it brings, it is when it is most necessary to dare to practice stopping the flow of thoughts and to glimpse, more and more clearly, what that has always been waiting inside us.
This exercise also works for people who have recurring sadness, sometimes for no apparent reason or sometimes with a clear idea of
Every time that infinite flow of pain and sadness comes, of unresolved, unexposed emotions, we should stay calm and practice inner silence, which you will reach by focusing the mind.
Quickly there is a blissful response in the body.
Even when you are in a calm state, try to observe the mind. Let’s see what she does, where she wants to go, how she tries to get in to get back to you.
Always be the witness of your mind, the observer of the experience.
6. Visualization Meditation on Compassion
By generating compassion, you start by acknowledging that you don’t want to suffer and that you have the right to happiness. That is something that can be verified easily. It is then recognized that other people, like oneself, do not want to suffer and have the right to achieve happiness. That becomes the basis for starting compassion.
So let’s meditate on compassion. Let’s start by visualizing a person who is suffering, someone who is in a painful, very unfortunate situation. During the first three minutes of meditation, let us reflect on the suffering of that individual analytically, think about his intense suffering and the unhappiness of his existence. Then let’s try to relate it to ourselves, thinking: “This being has the same capacity as me to experience pain, joy, happiness, and suffering.” Next, let’s try to create a natural feeling of compassion for that person. Let’s try to come to a conclusion, think about how strong our desire is for that person to be free from their suffering. Let’s make the decision to help her feel relieved.
Finally, let’s focus on that resolution, and during the last minutes of this visualization exercise, let’s try to generate a state of compassion and love in our mind …
The mantra of compassion:
OM MANI PADME HUM…
7. Visualization Exercise for Relaxation
Daily life, work obligations, insecurity on the streets, economic problems … many are the factors that can make us lose our peace of mind and put our nerves on edge.
And, as we already know, a stressed body is an easy victim of suffering from diseases of all kinds, and its quality of life is considerably impaired.
Here we give you visualization exercise so that you can take time for yourself, you can relax and leave your worries behind for a while:
⇒ Visualize something that you find pleasant, such as sunrise or a flowering tree. Let this image invade your mind and relax it.
⇒Relax every part of your body. Start from the feet. Feel how your breath goes through each part of him.
⇒ Try mini-meditations throughout the day. Place your hand on your belly and breathe in by lowering the diaphragm. Repeat the operation about ten times, sure you will feel better.
⇒ When the climate in a conversation is taking temperature, try to put a cloth of cold water to the negative situation. Get away from the dispute and take a block walk, walking slowly. Accompany your walk with a deep breath.
⇒ Try to cultivate a “beginner’s mind”, with a patient, trusting, tolerant, permissive attitude and without prejudice.
⇒ Find a time in the day to be able to fly with your mind. Even if you are not worried, this session will help you eliminate toxins from your mind.
⇒ If you are taking any medication, do not stop on your own even if you discover that the medication you take is good for you. The doctor’s advice can be a way to calm down.
⇒ Do a five-minute exercise: take a deep breath and on the exhale, say the number “four.” On the next breath, say “three.” Continue to “one” and repeat. In about two weeks, you will find it easier to stay focused. This simple visualization exercise helps you improve your ability to concentrate, and also improve your memory.
In some cases, meditation can increase stress, although this is not very common. However, some people become anxious when they relax because they do not allow themselves to feel good. In this case, to relax, choose to practice a sport that you like, learn a dance or attend arts and crafts workshops. This will clear your mind for a few hours a week. And, if you choose a physical activity, you will have the extra benefit of doing your body good: relaxing it and training it at the same time.
Take these visualization exercises into account, take the ones that seem most appropriate to you and start enjoying the benefits of a more relaxed life.