Visualization Meditation
This is a simple Visualization that helps you to focus and clear the mind.
Where intention goes,
Energy flows.
Where energy flows,
Life grows.
Here we are using Visualization to focus and relax. We Relaxation by Visualization
create a mental image which aids us in resolving
tensions and find ourselves in an atmosphere of Kind of
Visualization
complete rest and relaxation. Our mind and our body Meditation
react strongly to the images that we ourselves create.
A quiet mind always results in a relaxed body and vice Degree of
Beginners
versa. difficulty
Advised
When visualizing, it is important to experience as many 5 to 30 minutes
duration
sensations of seeing, feeling, smelling, and tasting as
possible. We create for ourselves an image in which we Posture Sitting
are completely relaxed and in peaceful surroundings. quick relaxation
Give color to your mental image with details of clear, calm mind
beautiful natural scenery with trees, water, animals, removes stress
sunshine, wind, pleasant weather, etc. Advantages people can use a visualized
environment as an "anchor" for
When you experience a moment of stress in your daily stressful situations
life and you are not in a position to do this relaxation
exercise or any other relaxation exercise, then it is
good to remember the peaceful atmosphere of the A simple Visualization exercise
Visualization. Your mind will recognize the feeling and Remarks that helps you to focus, and
you will soon return to a state of relaxation. You can reduce tension and stress.
also do this Visualization as part of an ordinary
Meditation. You can use any scene you want, below we
will be using a forest scene.
Visualization Meditation Exercise-
1. Sit down, close your eyes, and direct your attention to your breathing.
2. Be aware of every breathing in and breathing out.
3. Let your breathing be something automatic and do not try to steer it.
4. Observe how the air slowly goes in through your nose, fills up your lungs, and goes out again.
5. Slowly withdraw all of your attention from all sounds in the room.
6. When, after a few breaths, you really feel at ease, you begin the Visualization.
7. With every breath, you feel the positive energy stream into your lungs.
8. When you breathe out, you imagine that all negative feelings escape from your body together
with the air you breathe out.
9. If you wish, you can think of specific feelings and repeat this for five to ten times.
10. When you have reached a state of great relaxation, imagine the following:
1. You are sitting in a forest next to a bubbling stream
2. Try to be present to all that surrounds you. Try to involve all your senses. Smell, taste,
sight, and feel as many details as possible.
3. Try to appreciate this image in all its details and pay attention to all the emotions that
accompany it.
4. Don’t try to stop thinking, or fight your thoughts, just be the observer of the thoughts,
just watching.
Developed by : CAPT Candace Y. Hander RDH MS May 19, 2011
5. When your first thought pops into your head, imagine that this thought does not belong
to you, it came from somewhere else.
6. See the thought, as if it were a leaf falling from the tree,
7. Watch the leaf (your thought) float down and land in the stream, and watch it float
away. Release it.
8. Then return to just being present, experiencing all of the sights, sounds, smells of the
forest setting that you are in.
9. Go on with your Visualization for as long as you like. Watching leaves fall from the tree
(your thoughts), and watch them float away.
10. If you want to stop, slowly take your attention back to the rest of your body and the
sounds in the room.
11. Move a little, stretch your muscles, and open your eyes.
Developed by : CAPT Candace Y. Hander RDH MS May 19, 2011