Visualisation meditation is a form of meditation that involves communicating with either spiritual guides, your higher self / subconscious mind or Supreme Being. The other form of meditation is object-focused but this one is a form of visual meditation that is subjective. Practitioners preach that meditation visualisation is a powerful tool for transforming one’s inner being and conduct.
Visualisation meditation is subjective but at the same time it involves a high level of action from the person who wants to benefit from it. The reason some people have never realised the benefits of visualisation meditation is because they often confuse it with daydreaming. To the observer, a practitioner of this technique may appear to be daydreaming but in actual sense the latter is involved in an engaging and powerful self-transformation exercise.
The Power of Visualisation Meditation
As noted earlier, visualisation meditation is regarded highly because of its powerful ability to transform lives. The following are some of the ways in which practitioners have benefited from using this technique:
- Relief from pain. People who have experienced chronic pain have reported to feel significantly better after this particular practice.
- Acceleration of healing: Individuals who are recuperating after undergoing treatment attest to the speeding up of the healing process after engaging in visualisation meditation.
- Dealing effectively with anxiety and stress: After practicing visualisation meditation repeatedly, practitioners report significantly decreased levels of tension and the increased ability to focus the mind on other productive activities.
- Generally, people are using this technique as a substitute to or to complement contemporary medicine.
- Did you also know that if people practiced this technique, they would reduce their visits to the doctor by 90% because the majority of illnesses we suffer from can in fact be cured through visualisation meditation?
- Last but not least, if you have a problem concentrating on a task, lesson or routine this technique can drastically help you to reverse the trend.
Getting Down to Business:
- Begin by looking for a quiet place and time, preferably a quiet room or at night before you sleep. However, don’t limit yourself – ensure you have enough time and will not be interrupted during the session.
- Like all meditation, visualisation meditation begins with the practitioner adopting a comfortable meditation posture.
- The next course of action is to shut your eyes. This helps you to concentrate your mind on the task at hand.
- Now breathe deeply from you diaphragm and relax your muscles gradually.
- Visualise yourself in a place where you are surrounded by a glowing white light.
- Imagine that that light is filled with peace and happiness.
- Concentrate on imbibing the light every time you breathe.
- Allow that feeling to infiltrate into your body, reaching each of your cells, organs, atoms and every other part of your being.
- Now visualise yourself getting rid of negative energy. Think of all negativity as a black smoke. Release the thick stuff from your body as you breathe out.
- After getting rid of negativity, focus on the positive. Think about that thing or state you desire and how you will feel when you eventually achieve it. With that image in mind, inhale deeply, as if allowing the dream to become a reality.
- Remember to create as clear an image as possible, complete with all the senses.
- Once the process is over, go through the normal procedures of concluding a meditation session.
- Don’t forget that visualisation meditation should be repeated regularly until it becomes a normal practice. The desired image must be called into the mind as often as possible in order to make it some kind of an obsession you must achieve.
Which kind of scenario is conducive for Visualisation Meditation to endure expected results?
- To begin with, your visualisation should involve smaller moments and not vague gigantic amounts. In other words, you cannot dream the world in one setting. You know what you want. Break it down into smaller goals and objectives. Remember the dream will be realized piece by piece, not all in one go.
- You also need to have a clear plan. Like your dream, your plan must be broken down into achievable parts. You might want to create daily, weekly or monthly tasks that contribute to the overall goal. You also need to be realistic when making your plans.
- Now put your plan into action. Be faithful to the plan you have made. You are your own supervisor. Have a To-Do list for each day.
- It will not be easy. You must have self-belief. There may be many times you will feel like giving up. You need to have self-confidence. Nothing will be achieved without your efforts. You will find obstacles throughout your journey. Let the expected outcome work as an incentive for you.
- It is the sum of small efforts that will culminate in the dream. Always see the bigger picture in the smaller effort.
Is there a Recommended Frequency?
Visualisation meditation is not about the time you spend doing it but the level of concentration and result. At the onset, it is advisable to spend between a quarter of an hour and half an hour in the exercise. This is especially when you are new to the technique.
As you become more experienced, you may want to concentrate for longer periods of time. In other words, the duration of time spent by different people depends on experience.
How many times should you do it in a day, week, month etc.? Again this is a decision to be made by the individual. Some do it twice a day while others visualise only once every week. It is only you who knows how desperately you need to make your dream come true. However, you should be careful not to overdo the exercise to the extent of it become mundane and ineffective.
Despite this, if you make it a routine and it works for you, then go ahead and practice it. For example, there are people who engage in it before going to bed or after waking up. Your bed will often provide enough comfort to visualise and meditate. This is especially effective for people who find it difficult to sleep.
Why people fail to gain from Visualisation Meditation
Visualisation meditation has been criticised by people who do not understand the rationale behind it. In recent decades, the debate on the law of attraction has attracted widespread acceptance and rejection / skepticism in equal measure. This is especially true when it comes to attracting the things, people and circumstances that one wants in his or her life.
The reason I am talking about the law of attraction is because it teaches a form of visualisation meditation that many use for material gain at the expense of their spiritual, emotional and mental development. Visual meditation acknowledges (like the law of attraction) that everything begins as an idea before it matures into reality. Everything your senses can perceive was once an idea in the mind of another person.
However, many beginners of visualisation meditation stumble when the ideas they hold in their mind do not come to achievement. What they forget is that even the best idea must be backed up by a parallel action of the technique in order to produce the desired results. As one anonymous individual said, building castles in the sky is commendable but the dreamer must go ahead and lay the foundation if the dream are to become a reality.
In essence, you must go beyond visualising what you want and create an action plan for achieving your desires. There must be some form of physical effort towards achieving the dream. Unless you act towards your goal you will be like the person who dreams he or she had won the lottery and wakes up to search for the money in the bed, only to realise it was merely a dream!
Nature has rules and laws that do not change to suit our needs. It is us who need to change to be in tandem with nature. In the case of visualisation meditation, nature demands that we align our attitudes and actions with the desired outcome. A seed that is planted but not watered will die. An idea that is visualised during meditation but is not planned for eventually becomes a distant dream or a fantasy.
Some people also fail to realise the fruits of visualisation meditation because they fail to back up the dream and action with belief. You must believe that you will achieve your dream. There are many who have an idea, create a plan for achieving the dream but fall along the way because they do not have self-belief. You need confidence and self-assurance that you are equal to the task and that the universe will help you to achieve your desires.
Another barrier to visualisation meditation is over-indulging in the exercise without the backing of common sense. Creating a mental image of what you desire is the first and very important step towards your target. However, creating mental images for the sake of it or simply because you want to escape your current position ASAP is detrimental to your efforts.
Think about it this way. If you visualise yourself getting out of poverty or some form of misfortune tomorrow yet you don’t have the means to back you up, you will be disappointed. It is important to remember that visualisation meditation is not magic. There can be no miracles if you don’t expend any efforts towards making your idea a reality. Wishful thinking is not synonymous with visualisation meditation!
I hope you do not think that I want you not to be ambitious. No. Ambition is crucial for personal success. However, your dreams must be in tandem with the universe and its workings. There are laws of cause and effect; laws of planting and harvesting, and laws for rewarding effort and not mere fantasising. To emphasise: that is how nature works and it cannot change to suit your whims.
Many of the people you will hear disparaging visualisation meditation are those who were looking for quick fixes and instant riches, contrary to rationality and common sense. They came with high hopes. They wanted a miracle. They were not willing or prepared for the mandatory effort and self-belief. When the natural and rational outcome of their meager efforts came to fruition (here I mean when they failed) disappointment and disillusionment set it and they started blaming the technique and not themselves.
The process we have discussed here is just an example. Come up with one that fits your need. Make sure the atmosphere and experience you visualise is one that brings you into the right state of mind to expel negative energy and imbibe positive energy. Make sure you do this as often as you feel you are functioning optimally.
Finally, an idea / dream, coupled with the right plan and a determination to succeed are the main ingredients for effective visualisation meditation.
Your Grace Guru