Meditation sounds like a great idea to many of us, but if you’ve never tried it before, it can be very difficult to get started and stay on track. Engaging in a practice called visualization meditation may be just the answer you’re looking for.
Visualization meditation, or guided imagery, is easier than you think. This is a meditation approach that focuses on using vivid imagery during meditation. “Visualization taps the mind’s imagination to conjure up images that help people relax, focus, and train their attention.,” Anne Marie Emanueli, meditation teacher and founder of Mindful Frontiers LLC, explains:
Meditation isn’t always easy because we get distracted or get caught up in our thoughts, Emanuelli says. “Visualization can be a way to ‘trick’ your mind into focusing on imagining what’s happening in the moment,” she says. “That becomes the anchor of mindfulness in your meditation practice.”
Visualization meditation not only helps you stay grounded while meditating, it actually has many benefits for your mental health and even physical benefits. Here we take a closer look at visualization meditation, including its benefits, how to use visualization during meditation, tips to get started, and how to deal with challenges that arise along the way.
Benefits of visualization meditation
Those who practice visualization meditation say it has numerous benefits, many of which you may notice right away.
Emanueli says visualization mediation is a great way to train your mind to focus on more positive and inspirational thoughts. She also says meditation can help improve focus and attention, which many of us struggle with while meditating. Emanuelli recommends visualization meditation for people looking to start meditating. That’s because it’s often easy to get started.
Additionally, visualization meditation can help you work through some of the pesky and unhelpful thoughts that often loop in your head. In particular, visualization meditation can help you develop cognitive defusion, or the ability to separate yourself from negative thoughts, says Ashley, LCSW, a certified therapist and perinatal mental health specialist at Elevate Therapy & Consulting.・Mr. Fields says.
If you’re living rent-free with persistent, unhelpful thoughts stuck in your head, visualization can help you free yourself from those obsessive thoughts.
Visualization meditation has many well-researched benefits in the areas of mental and physical health as well. Here are some highlights from recent research.
- A 2018 study showed that nature-based guided imagery is effective in managing and reducing anxiety.
- A small study in 2023 found that visualization significantly increased student motivation while reducing stress, anxiety, and depression.
- A 2023 study showed that people who practiced guided imagery had improved attention, cognitive function, and emotional well-being.
- A 2017 study of patients in a Progress Care unit concluded that patients who used guided imagery had less pain, anxiety, and insomnia.
- A 2018 study of female patients with fibromyalgia found that a combination of guided imagery therapy and group music therapy may help reduce pain sensitivity and depression associated with fibromyalgia. It turns out.
How can I practice visualization meditation?
Well, let’s get to the point. How exactly does visualization meditation work and how do I get started?
In visualization meditation, you meditate while visualizing various things with your mind’s eye. It may look like traditional meditation, sitting or lying in silence for a few minutes or more. Or it could be something like walking or exercise meditation. The idea is to add a visualization element to any meditation you do.
Suzette Bray, a certified LMFT therapist who incorporates guided meditation into her practice and has a guided meditation YouTube channel, suggests starting small with short 5- to 10-minute sessions. “As you become more skilled and comfortable, you can increase the duration,” she says. You don’t have to do it alone. “Apps, videos, and recordings can be very helpful,” she says.
Various visualization techniques
You may be wondering what to visualize during meditation. There are no real rules for visualization. In fact, you can visualize anything you want. However, our experts have provided some techniques that may be helpful.
Bray says the following techniques may be good to start with.
- Try a guided meditation where a narrator details the scenes and journey
- Simple visualizations include imagining a glowing sphere or a calm lake.
- For chronic pain, imagine healing substances or energy flowing through your body and targeting the area of discomfort.
- Consider a type of visualization meditation called goal-directed visualization. Here, visualize yourself achieving your personal goals.
Fields recommends a type of visualization exercise called “Leaves on a Stream.” Here’s how:
- Imagine a stream of water flowing through a forest.
- As you imagine this flow, other thoughts may naturally come to mind.
- If you experience such a thought, imagine yourself placing it on a leaf floating in a river.
- Don’t try to judge that idea.Just place it on top of the leaves in the stream.
- Try this exercise in a comfortable, quiet space and notice how you feel before and after exercising.
- If you need more help with this exercise, consider this guided video from Eating Recovery Center.
Incorporate visualization meditation into your daily life
Visualization may sound good, but how exactly should you practice it? What are some tips for practicing effective visualization meditation?
“A plan that works is one that you actually follow,” Fields says. She suggests starting by choosing a visualization or series of images that resonates with her. “Practice it, create your own routines and rituals, and it becomes relatively easy to use,” she says.
Emanuelli says to be patient with yourself as you begin, keeping in mind that meditation takes practice and effort. The important thing is to do it regularly.
“For maximum benefits, you need to commit to a daily practice, whether it’s for 5, 10, 20 minutes, or more,” Emanuelli explains. “And every day is new and different, so if one day a person can’t sit still and meditate, that’s okay. The intention is there and there’s always a chance to try again.”
In other words, be kind and patient to yourself as you incorporate visualization meditation into your daily life.
Common challenges and solutions
It is common to encounter obstacles and challenges when embarking on a visualization meditation practice for the first time.
Bray says one typical experience is that people get easily distracted and get frustrated with practice. Especially for beginners, it can be difficult to concentrate or get frustrated if you can’t get a clear image.
However, there are solutions to these challenges. “It’s important to be aware of these thoughts, feelings, and distractions and gently guide yourself through visualization without judgment,” suggests Bray.
Another challenge that people often experience is focusing too much on the results of their visualizations. For example, you may be overly focused on reaching a state of extreme relaxation. Bray has a solution for that too.
“It helps to not get too attached to a particular outcome,” Bray says. “Even if you don’t get super goal-oriented during visualization, life is full of pressure. ‘Oh my god! I’m not relaxing enough! It certainly doesn’t help with stress relief.”
Notes and considerations
Visual mediation is rarely harmful and usually requires no precautions. But sometimes a particular image moves people, Bray said. “It’s important to stay away from unpleasant images and choose visualizations that make you feel comfortable and safe,” she recommends.
Emanuelli says you should choose images that are personally relaxing and avoid images associated with past trauma. However, this is not always possible. “Trauma can creep up on you when you’re visualizing something emotional that you want to overcome, and it can be unpleasant if you’re not ready or understand it.” she points out.
If you find visualization meditation stimulating in some way, you may find it helpful to meditate under the guidance of a meditation teacher or therapist. Emanuelli says there are types of meditation specifically for people dealing with trauma, including a type of meditation he calls trauma-informed meditation that helps people with PTSD and anxiety disorders. Masu.
conclusion
When you start a new type of meditation, it’s easy to overthink things. Believe please. We’ve been there too. Visualization meditation is exactly what it sounds like. This is where I guided the imagery during meditation. If you need help getting started with visualization meditation, consider an app or online guided visualization meditation program. Consider consulting a meditation teacher for more personalized care.
