Creative Visualization Technique

5:42:00 PM

Creative visualizations are powerful meditative tool that can be used in everyday life to help you calm your mind, achieve your goals and manage better important life situations.

Photo by Elijah Hiett on Unsplash


First, you need to find a quiet spot where you can comfortably sit down or lay undisturbed for a short period of time. Take off your shoes if they are too tight, remove your glasses and any other object that may cause discomfort or distraction during the visualization. Try to relax every single muscle in your body. Breathe deep, visualize fresh, healing air entering your body through your nose filling up your tummy, let it stretch and fill with air, than breathe out. Next time you breathe in feel the cool air on the tip of your nose when inhaling and warm air rushing out while exhaling.

Once you feel completely relaxed, you can take the next step – you can start your visualization.
If you want to calm your mind, visualize a pleasant situation or a place where you can take a refuge from everyday life. You can visualize yourself playing with a pet you once had, or you can revisit a place you once visited and liked so much. Imagine a sandy beach with waves rolling over it, or take a stroll through the woods in the autumn. Free your mind and create your imaginary sanctuary you can run to whenever life becomes too hard to take. Focus on colours, sounds, smells, textures, tastes… the more vivid you make it, the more profound effect it will have on your mind.

If you feel nervous about a speech you have to deliver, or an exam you have to take, try to visualize yourself doing it. Start from the very beginning, from the moment you enter your office or a faculty building. Visualize yourself walking through the hall to the presentation room, look around the room, see all the people who will be present there. Visualize yourself speaking to the audience or to your professor. You feel relaxed and confident during your presentation, everything is going smoothly. In the end, you receive applause and praise. You feel happy and proud you managed to pull through this challenge. If you are about to deliver your presentation in a location that is new to you, please go and visit it before practicing visualization. Try to memorize as many details about it so that later you can make your visualization more realistic.

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Visualizations are done while your mind is completely relaxed and in alpha state. This state is actually a meditative state during which our brain relaxes and freely creates new neural connections. The images and sensations that you visualize reach deep layers of your sub-consciousness and are perceived as real events. Visualizations can help you prepare for important situations because you can live them in your mind beforehand so when the time comes for the particular situation to happen in real life, you will already be mentally and emotionally prepared for it.

To reach the state of calmness needed for a successful visualization you have to use deep-breathing technique. Deep breathing sends a message to our bran that everything is all right and that the body can relax. If you watch a baby sleeping, you will notice its tummy going up and down with every new breath. Or, if you have a dog or a cat, watch it closely while sleeping and see its tummy inflating and deflating. Normal, healthy breathing is abdominal breathing. On the other hand, breathing that takes place only in your lungs indicates that you are under stress.

Our brain does not distinguish between the images created in our mind and the images in real life. When in their absence you think of a person that you are in love with, your mind triggers series of internal processes and physical sensations (your heart rate speeds, you feel butterflies in your stomach, you get emotionally excited) very much similar to those that you would normally feel if the person was standing in front of you. That is because your brain cannot tell whether the image is real or imaginary. While practicing visualization we can deliberately trick our brain into thinking that a pleasant situation is really happening to us so it will start producing series of hormones and enzymes that are beneficial, even healing. New and important situation can be very stressful but if we re-live it a few times during visualizations, we become familiar with it so we can manage it better in real life.

Visualization is probably the most practical and most powerful mind therapy that you can have – it costs nothing and can be practiced anywhere. Even in a crowded room you can play some relaxing tune on your earphones, close your eyes, take a deep breath and practice visualization for a few minutes.

The more you practice, the more proficient you will become and soon you will discover other ways to use visualizations – to visualize your future goals, achieve good health, improve your relationship, achieve better sports results…

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