The chakra system underpins the traditional Indian medical system of Ayurveda and Tibetan medicine. For example, if a lack of self-confidence or procrastination prevents you from completing an important task, you can visualize yourself undertaking and completing the task with competence (Blankert & Hamstra, 2017).Ĭhakra-based systems of meditation rely on visualizing colors and mantras at various points in the body.Īccording to ancient Indian philosophy, chakras are junctures between physiology and consciousness. Visualization meditation can be used to overcome self-image problems by supporting your vision of the person you want to be. Sports psychologists and coaches often use visualization meditation to enhance athletes’ focus on their goals and fuel their determination to succeed (Blankert & Hamstra, 2017). Visualization meditation often uses active imagination and guided imagery to cultivate focus, especially on specific goals. Creative types can really benefit from practicing this type of meditation (Vieten et al., 2018). Some guided meditations like inner journeying actively encourage letting the imagination run amok and visualizing your wildest dreams. Visualization meditation requires the investment of active imagination (Jung, 1997) and can help stimulate creativity. Many visualization meditation techniques, including those listed below, contribute to reducing reactivity (Goyal et al., 2014). Like other forms of meditation, visualization meditation helps combat stress and anxiety by supporting the cultivation of greater equanimity and emotional balance. Cultivates psychological stability and wellbeing Having an image to focus on or being taken on a guided imaginary journey activates the mind and keeps us alert (Amihai & Kozhevnikov, 2015). This type of meditation practice may be especially beneficial for those who struggle to clear their mind to cultivate stillness or those who tend to become drowsy and doze off during other types of sitting meditation practices. Research and psychology’s view on some of the benefits of meditation: 1. Other components of visualization meditation may include attending to the breath, mentally reciting mantras, and mindfulness. In visualization meditation, the primary focus is a positive image or guided imagery visualized in the mind’s eye. The foundations of meditation remain the same as for other non-visual forms, such as ensuring the posture supports a straight spine, whether sitting, standing, or lying down. Visualization meditation focuses on the use of guided imagery to cultivate certain psychological qualities. 3 Guided Meditation Visualization Scripts.These science-based, comprehensive exercises will help you cultivate a sense of inner peace throughout your daily life, and will also give you the tools to enhance the mindfulness of your clients, students, or employees. These techniques may be especially useful for visual learners (Giokas, 2020) working on their personal development.īefore you continue, we thought you might like to download our three Mindfulness Exercises for free. We offer three scripts based on videos of guided visualization meditations. This article explains how visualization meditations can be used to help practitioners cultivate radical acceptance, practice gratitude, and achieve their goals. Some types of meditation focus primarily on visualization and guided imagery to cultivate certain psychological states. Visualization is a component of many meditation practices, including loving-kindness meditation (or metta) and the other three Brahma Viharas of compassion, appreciative joy, and equanimity (Fronsdal, n.d.), often collectively known as the Four Immeasurables.
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