Nowadays to reduce stress and tension, people tend to meditate. Meditation is the process which unites the mind and body. While sitting in one place, we try to avoid thoughts, we fight with them and it becomes a very hard process. But what if there is a way when you can imagine or create a thought during meditation? Does it simplify your meditation? Of course! In this article, we will explore a new method of meditation: The Visualization Meditation!
As the name indicates, it is a process to visualize during meditation. But what do we visualize? You can imagine one place where you feel peaceful and happy! You can imagine or create something you like but that should be related to your real life.
The simple definition of visualization is “the formation of a mental image of something.” It is an act of creating an image in your mind. The simple example is if you want to take a long vacation with your family, you can imagine you are roaming in Paris with your family.
This method of visualization is well tasted by many athletes, and big achievers! It seems unbelievable but it’s true. Here are some famous quotes by celebrities about visualization method-
Arnold Schwarzenegger – As a young athlete to rich his body building goals. Afterwards his transition to acting and political careers; he gave credit to the power of visualization. He refers to it as a mental trick: : “It’s the same process I used in bodybuilding: What you do is create a vision of who you want to be — and then live that picture as if it were already true.”
Will Smith – The award-winning actor believes in the law of attraction; always gives credit to visualization techniques for his achievements and happiness. In his words, he always says, “In my mind, I’ve always been an A-list Hollywood superstar. Y’all just didn’t know yet,”
Oprah Winfrey – The media famous personality who is one of the wealthiest women in the world. She showed many success stories of positive thinking on her show- The Oprah Winfrey show! She is a believer of positive thinking and she quotes, “Create the highest, grandest vision possible for your life, because you become what you believe. ”
HOW TO DO VISUALIZATION ?
Receptive Visualization: This method is useful to create favorable situations in your mind.
Sit in a relaxed position. Close your eyes. Keep your hands on your thigh. Breath in and out. Imagine the scene and the place where you want to be in that moment. Then add people whom you want with you on that special occasion.
Love-Mindful Meditation: This method is helpful to overcome traumatic events in your life. This method will help you to face that situation again and again with a different mindset.
Sit in a calm place, relax yourself and close your eyes gently. Now recreate your past traumatic events like accidents, quarrels with your partner. During meditation, while exhaling try to reduce the negativity which you felt when it happened! If you do it regularly, it will train your mind to visualize those traumatic events the way you imagined.
Plan A Map Techniques: This will help you to achieve short goals of your life, like to win first prize in cooking competition or in essay writing.
In this method, first figure out your plan to achieve success. Draw it on the paper. And keep that map in your mind while doing visualization. This is time consuming because our mind takes time to absorb the plan.
Meditation Visualization: This will help you meditate in a better way. If you are not good at visualization, then this method is for you. Before starting meditation, do you think about why you are meditating ? During the meditation focus on those thoughts. This will keep you motivated to achieve the goal.
These techniques will boost your imagination power and help to do better meditation.
VISUALIZATION AND MEDITATION:
It seems contradictory to the process of meditation! How can visualization help to meditate and achieve victories?
In meditation the relaxation of the body, achieved through our mind. Our mind is the controller of our action-reactions and even our physiological process. Brain is the location of our mind. Different parts of our brain control our body parts. Our vision and imagination are controlled by the occipital lobe of the head. Occipital lobe occupies 20% of the brain’s overall capacity. This center is so powerful, it can imagine or create hypothetical situations or picture images also! For the visualization process, we try to use this power of our brain for meditation.
The things you want to achieve, you should think about them during meditation. It is the base of visualization meditation. If you do early morning meditation with a specific vision of your successful future; it can motivate you for the whole day. It is a gift, as a human you possess! Other than humans, no one in this world has the power of imagination. So, use this gift to boost your confidence.
In short, we use visualization techniques to control our mind. If you read about the law of attraction, it’s easy to understand the idea of visualization meditation.
The law of attraction- “ based on the belief that positive or negative thoughts bring positive or negative experiences into a person’s life. The belief is based on the ideas that people and their thoughts are made from “pure energy” and that a process of like energy attracts like energy exists through which a person can improve their health, wealth, and personal relationships.
Similarly in this process , you put together some visuals of a situation which you want to manifest in your life. In this way, with the help of thoughts, you put your goals in the Universe, which will help you to achieve them.
The basic idea behind the visualization method is when you focus on a specific event, goals regardless of whether you are thinking about the past, future or present; it triggers your neurochemicals, stimulates the brain the same way as you are performing it in a present moment. This whole process with meditation guides your relaxed mind toward specific outcomes, which you want to happen in your life.
TYPES OF VISUALIZED MEDITATION
Guided meditation is useful at the beginning of meditation. Then slowly you can move with your own script of visualized meditation.
The place where you sit should be clean, calm and without any interruptions. Sit in a comfortable position. Like sitting in a cross-legged position, or on the chair cushion. Just remember to keep your back erect. Keep your hands in a relaxed position on your thighs. Or place them below your naval by keeping both palms together facing upward. Gently close your eyes. Keep a sweet smile on your face.
Focus on your breath and start the meditation.
Feel the warmth of the beachside or the coldness of the mountains. Breathe the clear air of the sea or hillside. Enjoy the visualization as you are present in such places at that moment. Slowly the guided voice will bring you to reality. But it will help you to relax more and keep your energy positive for the whole day.
Focus On Energy Chakras With Color Meditation:
Lie down on your back or sit in a relaxed position. Close your eyes gently and focus on breathing. Now focus on your first chakra, Root chakra and imagine red emerging from this point. While visualizing this image do the 5 times deep breathing. Now slowly focus on your next energy point that is sacral chakra. Do the same visualization with the respective color of that point. In this way, you focus on visualization points from below to upwards till crown chakra. When you finish with all energy points, relax for a few minutes, and finish the meditation.
This method is also known as visualizing color meditation.
Visualizing Meditation On The Deity
This visualization method helps you to become a good person and keep you motivated throughout the meditation process also. This method is elaborated in Buddhism meditation. Mostly in Tibetan Tantric Visualization Meditation, where they visualize Buddha deity during meditation.
Visualize Meditation With A Zone
This visualization keeps you motivated and increases your focus during the preparation. One study published in Journal of sport science and medicine about mental imagination and performance of athletes demonstrates that ‘ the imagination of mind has greater effects on strength performance . In addition, this review suggests that visualization might be helpful in preventing the strength losses that occur during immobilization or in sport injury.
Visualization Meditation For Relaxation Of Body
BENEFITS OF VISUALIZATION
Helps To Reduce Stress And Anxiety
The study published in Frontier psychology shows that, ‘Nature based visualization meditation reduces anxiety.’ A total of 48 participants who are suffering from anxiety are selected for this study. The study demonstrates that exposure to natural scenes produces an effective response of our nervous system to reduce anxiety.
Useful In Pain Management
The randomized control study of evaluation of imagery treatment in recurrent abdominal pain of 22 children shows promising effects. The children with guided imagery with progressive muscle relaxation intervention have less painful days than the non-controlled group.
Boost Your Confidence And Focus
One of the research articles about Buddhist yogis published in psychological science states that the process of manipulating and transforming visual patterns and images during meditation will help to enhance your physical and mental working capabilities.
An Intervention For Mental Disorders
Functional mechanism of imagery and its clinical application discovers that. ‘ Science driven mental imagery techniques contribute to the cognitive and neural mechanisms underlying psychopathology. These mechanisms help to target in improving treatments of mental disorders.
Increase The Performance At Work
The mindful skills act on physiological and psychological aspects and enhance the performance outcome of athletes at least in precision sports like darting.
Improve Your Sleep And Boost Immunity
Visualization methods for relaxation of your body muscles help your body to relieve physical and emotional stress. This induces good deep sleep.
When you practice color or energy point meditation, it creates hormonal emotional and physiological balance which indirectly boost your immunity.
If you are confused about your goal in life, it will help you to decide it. If you want to increase focus and productivity in your work or life, this one is the best and easiest way for it. If you want to overcome emotional disturbances, fear, and post-traumatic stress disorder, do think about it.
You just want relaxation and a 5 minutes break from your busy schedule. Do visual meditation for body relaxation. The visualization meditation has answers for your many life situations! For your successful life, give yourself one chance and try visualization meditation.
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