Using a practice called visualization meditation may just be the answer you are looking for.
Visualization meditation, or guided imagery, is simpler than you might think.
Meditation isnt always easy because we get distracted or caught up in our thoughts, Emanuelli says.
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That becomes our mindfulness anchor in the meditation practice.
She also says mediation can help with focus and attention, something many of us struggle with while meditating.
Emanuelli recommends visualization meditation to beginning meditators, because its often an easy way to get started.
Here are some highlights from recent research:
How Do I Practice Visualization Meditation?
Ok, so lets get into the nitty-gritty.
How exactly does visualization meditation work and how do you get started with it?
Visualization meditation involves meditating whilevisualizingdifferent things in your minds eye.
Or it might look like something like walking or movement meditation.
The idea is that however you meditate, you add in a visualization element.
you’re able to increase duration as you become more adept and more comfortable, she says.
You dont have to do it alone, either.
Apps, videos and audio recordings can be of great assistance, she offers.
Different Visualization Techniques
You may be wondering what you should visualize while meditating.
There are no real rules to this for visualizationyou can visualize anything you want, really!
But our experts offered some techniques that may be helpful.
And what are some tips for an effective visualization meditation practice?
The plan that works is the one you will actually follow, says Fields.
She suggests first picking a visualization or set of images that resonates with you.
Be patient with yourself as you get started, keeping in mind that meditation takespracticeand commitment, Emanuelli says.
The main thing is to make it a regular thing.
The intention is there and there will always be another chance to take another crack.
In other words, be kind and patient with yourself as you integrate visualization meditation into daily life.
Beginners in particular may find it hard to focus or become irritated when they arent experiencing vivid imagery.
But there are solutions to challenges like this.
Another challenge people often have is becoming overly focused on the outcome of visualization.
For example, they may be hyper-focused on reaching an extremelyrelaxedstate.
Bray has solutions for that, too.
Avoiding becoming too attached to specific outcomes is helpful, Bray says.
Life is pressure filled enough without becoming super goal oriented during visualization.
Oh no!!!!
I’m not relaxed enough!
certainly does not lead to stress relief.
Precautions and Considerations
Visualization mediation is rarely harmful and precautions arent usually necessary.
However, sometimes certain imagery can be triggering for people, Bray says.
But this is not always possible.
The Bottom Line
When starting a new throw in of meditation, its easy to overthink things.
Trust usweve been there too!
Visualization meditation is exactly what it sounds like.
Its where you guided imagery while meditating.
If you need help getting started with visualization meditation, consider an app or online guided visualization meditation program.
Also consider connecting with a meditation teacher for even more personalized care.
2018;43(1):7-25. doi:10.1503/jpn.170021
