Resting the mind has many benefits, both for our physical health and for our psychological health, it allows us to restore the inner balance, from inner listening to harmony between the soul and the body, but what if we could only enjoy these benefits through our imagination?This is what visualization meditation is all about: a creative way to perform mental exercises to achieve well-being. Here we will learn 5 meditation exercises with this technique.
To imagine is to create, to enter a world in which we have never been and to push the boundaries of reality, thanks to the power of our imagination we can draw a reality exactly as we want, that is why its use in meditation It is so beneficial The meditation of visualization is used by all kinds of professionals, from athletes to different types of artists and great entrepreneurs.
“Balance is the ultimate goal. ” Ricky Lankford
Visualization is a widely used technique to decrease anxiety. More precisely, it is a tool used to achieve a state of total relaxation by reducing the physiological response or activation of the organism that appears at this most stressful time.
The following meditation exercises, carried out using the visualization technique, allow to recover the calm and awakening the feeling of peace that we so often need, in addition to facilitating the creation of new paths, opportunities, sensations and future joys.
The first thing we have to do is go to a comfortable place where we feel very calm and where we can be calm. Once we have this place, this shelter, then we have to start breathing deeply, inhaling through the nose and slowly exhaling through the mouth. Next, we’ll describe the exercises.
The color gamut has been widely studied since the beginning of psychology to analyze the perceptions, behaviors and sensations that evoke colors, so imagining that our body is full of light can be a good way to attract certain emotions.
Is this exercise about breathing deeply thinking that we are surrounded by a light of a specific color without white, orange, red?In addition, we must also focus on the physical sensations we feel with the imagination of each color. do I feel yellow? Once this is done, the next step is to imagine ourselves in the color that brought us the best sensations until we find ourselves in total harmony.
We often go home and notice that our whole body hurts. To relieve this feeling, we can use this meditation exercise with visualization. What we have to do is sit or lie on the floor and concentrate on our body until we find the part of our body. the muscles that are more tense.
The next step is to imagine that this region has a knot that prevents us from moving freely, and we must undo that knot with our minds, so we have to keep our attention on this knot as each piece collapses, as we breathe and visualize how the tension collapses, the strings separate and, in the end, disintegrate as if it were a simple pile of sand.
This exercise can be repeated as many times as we want with all the muscle tension points that our body perceives.
We had a tough day. Several unpleasant things have happened to us, the exercise that we will explain below will help us to connect with the state of calm that we sometimes need, for this we must close our eyes and take a deep breath to transport ourselves at the beginning of the day. day: how do we sleep, what do we eat at breakfast, how to greet our family?The goal is to relive all these thoughts and sensations as if we were really witnessing this moment.
Once we have recreated everything in as much detail as possible, we must focus our attention on the painful moments so that we can free ourselves and facilitate the process of this part of the day that abandons us, then we just have to focus on the present. , here and now, to feel relaxed and free, at peace with the bad times of the day.
This visualization meditation exercise is one of the most complete because it combines two senses: sight and hearing; it is to imagine that we are in a quiet, lonely and dark place; we are involved in a sense of peace and hear a pleasant click. in the distance.
This sound came from a small bubble that burst right next to us, and then we heard another one on the opposite side, then over our heads. Gradually, several bubbles burst around our entire body, with intensity and delicacy at the same time, do we feel more and more relaxed?
What’s out there, what will our future look like?To deal with the uncertainties of life, we can visualize ourselves in a dark and closed place, located in a forest. A wind blows outside and it’s possible to hear noisy animals?The next step is to close your eyes and focus on the feeling we feel. Or anxiety? We keep our attention on that for a few minutes and then free ourselves.
Now imagine that a door opens and we see the exit of this room. We ran towards her and suddenly we found ourselves in the forest with everything. What emotion do we feel? Once we have identified it, do we notice that a path opens right in front of us? We decided to walk and escape and little by little we will feel how relieved and eliminated the tension we felt from our bodies was. calm and peace. We can only enjoy the feeling and connect deeply with it.
These meditation exercises that use the visualization technique can be performed anytime, anywhere. It simply trains our ability to concentrate and also develops the creative ability to feel the feelings of relief that situations generate in our minds.