Visualization Meditation - Types, Techniques, Benefits And Tips
                     Visualization Meditation: Types, Techniques, Benefits  
and Tips
People have been using a variety of visualization techniques, meditations, and prayers  
for centuries. However, visualization often gets a bad reputation as something  
mysterious or alluring that isn’t based on reality.
What is visualization meditation?
Visualization is a style of mindfulness meditation where the practitioner makes a  
formation of any story in their mind’s eye and will focus on this image or concept  
(story) during the practice. In this type of meditation method, the practitioner uses his  
or her imagination to focus on drawing positive images, thoughts, feelings or sensations,  
symbols, or calming the mind while the body is in a relaxed state.
Visualization is an all-purpose style of meditation – where the focus is on letting  
thoughts come and go, rather than consciously directing them. After all, it may seem  
counterintuitive to balance a state of mind and body focus such as controlled breathing  
or mantra repetition.
Visualization techniques have been used for ages by public figures and private  
individuals to visualize their desired outcomes.
Why is visualization so powerful?
Visualization is such a powerful technique where we visualize our inner world in a  
different way, which helps us to understand ourselves better. We create images in our  
minds to change our thoughts, feelings, and behaviors that help guide us toward our  
highest potential. We can also use visualization to connect our thoughts and feelings to
physical forms. For example, if you’re feeling sad about something, you can imagine  
yourself being happy.
Visualization meditation provides us with the tools to make changes in our lives and  
makes us more tangible by connecting us to our inner wisdom. Using it in conjunction  
with additional practices such as pranayama or mantra meditation directs your  
subconscious mind to become aware of the ultimate goal.
4 types of visualization meditation practices
The 4 Types of Visualization Meditation Practices can be broadly classified into two  
main types. One visualization practice that focuses on visualizing a tangible object and  
another visualization practice works for you.
1. Color Breathing
This visualization technique can help relieve stress in your own life and improve  
general mood or feel happier.
You can take some decision/feeling in your life that you want to bring into you, you can  
also stop for a few moments on it. It can be a positive vibes. Next, give this feeling a  
color that best relates to it or the one you love. Think about the color you choose or you  
may feel it filling your body all over.
Colorful breathing can focus on color when you don’t have time for complete  
meditation.
2. Guided Imagery
Guided imagery is a convenient and simple stress management technique that involves  
you quickly and easily managing stress and dwelling on a positive mental image.
In this meditation technique usually involves a relaxation exercise to improve mood or  
before bedtime. This technique is usually a great way to relax you or your subconscious  
mind, deal with stress or fear, and take control of our realities.
3. Compassion Meditation
Compassion meditation is a Buddhist meditation also known as loving-kindness  
meditation. This visual meditation practice can help you foster compassion, empathy,  
forgiveness, and acceptance toward yourself and others. Here you start imagining  
someone in life whom you care deeply about. To him you repeat comforting words like  
“May you be healthy and happy.”
4. Muscle Relaxation
This visualization practice can help you relax your stiff or tight progressive muscles,  
which can improve your mood and help, relieve physical and emotional stress.
Visualization Techniques
Here are five tools and techniques you can use to learn how to practice visualization  
successfully:
Create a Vision Board
Create a vision board by which to let your imaginations take flight. You can put pictures  
of the things you want or want to make your life like. Place your vision board where you  
see it every day.
Feel the feelings of having those things with you. When you achieve those things, feel  
grateful for achieving them. Now you can remove the old photos and add the new ones  
that you want to get.
Listen To Guided Visual Meditation
An interactive visualization delivered by mental health experts. It also helps you to build  
a positive attitude and visualize.
In this way you make positive imagination or positive visualization. It is a powerful  
practice, which helps in building positivity and focus. It relieves stress and strengthens  
cognitive powers.
Use Index Cards
Do you remember using flashcards as a kid? Maybe you used them to learn math or  
words. As an adult, we can use index cards in much the same way as a tool for  
visualization.
List 10 or 20 goals that you are currently working towards. Write each on an index card  
and keep it by your bed.
Picture and Describe
When visualizing you create a specific mental image. The more details your brain uses,  
the more and more real details it will start to provide you with your goal.
Use Exposure
One    goal    is    to  do    parachuting    about  things     related  to  your     goals.  
Close your eyes and mentally say what you want (your goal) in an affirmation. Imagine a  
situation or future event you want to work on. Make the scene as realistic as you can,  
using your five senses as a simulation. Always include strong positive emotions. Is key;  
without a strong emotion, the imagined event does not seem real enough to be recorded  
as a memory. Repeat the process frequently. Try to visualize daily until you see  
desirable changes in your behaviour, skills, confidence, etc.
Benefits of visualization:
1) It enhances positive thoughts by motivating us to think in a positive way.
2)It reduces stress by listening to slow music and visualizing your day to organize your  
thoughts, mentally prepare you and help reduce stress.
3) It activates your subconscious mind with creative ideas to achieve your goal.
4) It programs your brain to see and identify what is needed to achieve your goals.
5) It builds your intrinsic motivation to take necessary action to achieve your goals.
Source Link:  
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