Visualisation in your meditation allows you to direct your relaxed mind toward specific outcomes you'd like to see. Plus, visualisation is linked to many potential health benefits, including: increased athletic performance, relief of anxiety and depression symptoms.
When we're children, our imagination runs rampant as we picture ourselves in a variety of exciting scenarios. From acquiring magical powers to pretending to be like our favourite adults. Using our imagination is an important part of developing our creativity and nurturing our minds. As we grow up, however, we begin to use these creative muscles less, but imagination can be a useful tool for adults as well.
As we grow up, we often scrap imagination because we don't need it for most of our adult responsibilities. Plus, it's often considered to be a childish behaviour. However, experts are discovering that using our imagination in our adulthood can be beneficial to reaching our goals and manifesting what we want in life.
Visualisation is actively used by a host of successful people, including athletes, entertainers, and business moguls. While you can simply visualise reaching your goals, the most effective way to use this technique is to practice visualisation meditation. This is a simple, step-by-step process you can do almost anywhere and anytime. In this article, we'll take a closer look at how it works and how it can benefit you.
Moving towards the future
When you think of the challenges that lie ahead of you, you may have a vague idea of where you want to go with your life. If that's the case, you're more likely to stumble into anything that comes along without exerting much control over what happens to you.
Visualisation, on the other hand, allows you to see the future you want in vivid terms. You not only know what you want but also know how to achieve it. Combined with goals, visualisation can move you steadily toward the future you want to create.
What Is visualisation meditation?
Visualisation meditation combines the practice of meditation with the technique of visualisation. In meditation, you sharpen your focus through a mental exercise, such as controlled breathing or repeating a mantra. It's a practice based on calm reflection.
Visualisation is a technique that allows you to experience the feelings associated with achieving a future goal. It's similar to guided imagery because it's rooted in visual images and other sensory experiences. This technique has been used effectively by public figures and private individuals who simply want to improve their lives. Through much research, scientists have found that visualisation can even improve health issues like cancer symptoms and depression.
In visualisation meditation, you simply combine these two practices, visualising something positive while you meditate.
Focus through mental exercise
When you want to meditate, you can use a focusing exercise. Deep, controlled breathing helps keep you calm and alert. Plus, it gives you something to focus on other than your problems. Alternatively, you can look directly at an object and focus on that. Whatever focus you create will carry you through the next steps of the visualisation process.
Focus on one area of your life
If you're using visualisation meditation to make big changes, don't try to fix everything in your life all at once. Instead, focus on just one aspect. For example, you might focus on your career, your relationships, or your financial situation.
Imagine the best that could happen
Your task during the meditation is to imagine the very best that could happen. Not only that, but you need to imagine it clearly, distinctly, and in great detail. Visualise where you see yourself and what you want. This is ultimately what you want to manifest over time.
Allow negative thoughts to pass
Let your worries, fears, and arguments pass by without dwelling on them. You can't stop thoughts from coming, but you can ignore them. Like clouds, let them drift by and pay no attention when they appear. Focus on positive thoughts instead.
Meditate on a mid-range goal
Think of a time in the not-too-distant future when you'll have had a chance to make progress toward your goal. Ideally, what do you want to achieve by that time? What steps are you taking in your imagined future to move toward that goal?
Imagine your life when that goal comes true
Next, imagine what your life will be like when you achieve your SMART goal. Visualise the specifics of it. What sights will you see? What else will you experience? How will you feel emotionally?
Step back and enjoy the view
Now, gain some perspective by imagining that you're watching yourself experience the good feelings and exciting sensations associated with achieving your goal. Enjoy the moment, knowing you've already taken an important step toward making your dream come true.
Come back to centre to choose immediate steps towards your goal
The last step of the meditation is to think about the concrete steps you'll take in the coming day, week, or month to move towards making your goal a reality. Make these short-term SMART goals, and dwell on their ability to guide you towards success. As you close your visualisation meditation, relax into your physical self, feeling the sensations that are present in your environment.
Move towards your goal every day
Although the meditation itself is over, you can continue to benefit from the insights it gave you. You can't go about your life in a constant state of intense meditative focus, but you can reflect regularly on your goals and the actions you take toward these goals. Better yet, take small but consistent actions every day.
What are the benefits of Visualisation Meditation?
Meditation on its own has many health benefits, such as reducing high blood pressure, lowering the heart rate, and calming the mind. In addition, visualisation can help you move toward success surely and steadily. But, what about visualisation meditation? What can you gain from this combination?
As you practice this technique, you'll naturally develop a more positive outlook. You'll learn to let go of the negative self-talk that may have been holding you back for years. You'll also develop the habit of problem-solving and gain a more positive, success-oriented outlook.
The calming element of meditation helps you prepare for the challenges you'll meet while working toward your goals. Also, when you meet these goals, you'll be ready to enjoy the pleasant and exciting feelings that will accompany that success.
Some people go through life unable to focus, but the ability to focus isn't necessarily something you have or lack. Instead, it's something you can develop, build, and improve over time. Flex that muscle enough, and you'll find your focus is as strong as you need it to be when it really counts.
Increased Motivation and Energy
Meditation sessions usually bring increased energy. As your body relaxes and takes in fresh air, you'll become more physically energetic. You'll also become more mentally energised. Plus, your motivation will increase more as you continue your practice.
Ready for Action
With a clear plan and extra focus, you'll be well prepared to move toward your goal every day.
You will also get access to our private community group full of likeminded people that help motivate each other on a daily basis.
How to Get Started
Find a quiet place to meditate, without distractions
After a little practice, you may be able to meditate anywhere, but those who are new to meditation are more likely to succeed in a quiet environment with limited directions. Put your phone on do-not-disturb, settle in, and start meditating.