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Meditation exercises with visualization

Meditation exercises with visualization

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Visualization is a very effective technique that is used in therapy as a tool for reduce the physiological activation that appears in times of anxiety, and thus achieve a state of relaxation.


  • 1 What are visualization techniques?
  • 2 What are visualization techniques for?
  • 3 Visualization exercises
  • 4 Targeted images

What are visualization techniques?

Visualization techniques work with neural connections that exist between the motor and emotional areas of our brain. What it is about achieving with this kind of techniques is connect certain images and thoughts with positive moods.

The visualization basically consists in evoking with the imagination a pleasant situation or scene and use the positive emotions that occur to change thinking patterns, or simply to enjoy the welfare state that appears.

What are visualization techniques for?

Practicing visualization techniques regularly will help us to deepen more and more the sensations and symbols that accompany each image. Over time, when we are trained, we can memorize these visualizations and the states of relaxation that accompany it, to take advantage of them when necessary.

From the visualization of images, we can induce healthy moods that allow us to both relax and have pleasant sensationssince, as he said Carl Jung, through images we can connect the most unconscious part of our mind with the most conscious part.

Visualization techniques are used for the treatment of anxiety, phobias, low self-esteem, depression, physical and tension pains, etc.

We have made a small collection of visualization exercises, which can be useful if you are a therapist to use it in your sessions, or you can also use them on your own to help you relax.

Visualization exercises

These are simple techniques that are used to help us focus while minimizing our thoughts, emotions and physical pain.

Thought Release

Close your eyes ... Imagine you are sitting on the bank of a river watching how the trunk of a tree descends slowly carried by the current. For 6 to 10 seconds, imagine that a thought of yours, a perception or a sensation, travels over the trunk and then lets both disappear from your sight. He looks back at the river and waits for a new trunk to appear that will carry a new thought on it.

You can also perform this exercise by imagining that your thoughts are puffs of smoke that are produced from a fire.

Interaction between tension and relaxation

Close your eyes ... Look at the tension in your body ... choose a symbol to represent the tension or pain you are experiencing right now, it may be ice ... choose another symbol that represents the concept of relaxation ...

Let both symbols interact so that, in the end, the tension is eliminated.

Turn your tension

Close your eyes ... Imagine a color and a form for your tension or pain ... now change the color and shape ... remove these last two elements until they disappear from your mind.


Close your eyes ... Imagine your body is full of lights. For example, a red light represents tension or pain and blue lights represent relaxation ... imagine the lights changing from red to blue or from blue to red and observe any physical sensation you experience in the meantime ... now imagine that all lights from your body they have acquired a blue color and experience with it the sensation of total relaxation.

Muscle tension

Focus on that part of the body where you feel a greater muscular tension ... give the tension a mental image, for example, a weight that oppresses your stomach, a rope tightly knotted around the arms, a padlock that closes your mouth, a lathe that squeezes your shoulders (depending on where you feel the tension) ... Try to see the relaxation of this image. Imagine that you are lightly covered by a layer of warm sand ... your right leg ... the left ... the stomach ... the chest ... and the arms. Or imagine that a warm blanket, slowly ... slowly, is covering your shoulders.

Targeted images

This technique represents another very effective way of using the imagination to achieve relaxation.

The trail in the mountain

Close your eyes ... Imagine that you are moving away from the place where you live ... leave behind everyday noise and haste ... Imagine that you cross a valley and that you approach a mountain range ... visualize yourself in it ... you are climbing a winding road ... find in it a place to stop ... find now a path you can climb ... look for a comfortable place to stop.

When you've found it and bequeathed at that point, take some time to examine all the tension in your life. Mentally grant tension and stress shapes and colors ... Look at them carefully and then leave them on the side of the path you are on.

Continue up the road until you reach the top of a hill ... look from up there ... What do you see? ... Find an attractive and comfortable place and head towards it.

Look around ... what does it remind you of? ... Look at the sights, the smells, the sounds ... Notice how you feel ... Install yourself and, little by little, start to relax ... Now you feel totally relaxed ... experience the feeling of being totally and completely relaxed ... Rest for three to five minutes ... Look around again ...

Remember that this is your special place to relax where you can come whenever you want.

Go back to your room and remember that all these images are the result of your imagination, you have created them and you can use them whenever you want to relax.

Active Memory Technique

Close your eyes ... Move at the beginning of the day ... how was your awakening? ... how did you feel? ... Think about your thoughts and feelings ... Free yourself from these thoughts and feelings ... Free yourself from that part of the day ... belong to the past and no longer You can do nothing to change it.

Now we are at lunchtime ... Think about how your thoughts and feelings were ... how were the hours between 11:00 and 2:00 for you? ... Free yourself from the thoughts and feelings of that part of the day ... both they belong to the past ... you can't change them anymore.

Think now about the time between 2:00 and 5:00 in the afternoon ... how was that part of the day for you? Remember what your thoughts and feelings were ... get rid of them ... Remember that both belong to the past ... you can no longer change them.

Think now in the afternoon, in the hours between 5:00 and 7:00 in the afternoon ... how was that part of the day for you? ... Think about what you felt and thought about those hours ... Get rid of the Thoughts and feelings you experienced during this time ... belong to the past and you can do nothing to change them.

It's already 8:00 in the afternoon ... Quickly go back to the beginning of the day and make sure you feel freed from everything you thought and felt during this day ... Feel totally in the present ... start feeling how you start to feel relaxed ... Feel relaxed ... feel totally relaxed.

Face the unknown

Close your eyes ... Imagine you are in the forest ... it is dark and the wind blows ... have you lost ... what do you feel right now? ... Look at your body and the areas where you feel tension ... experience it for a minute ...

Imagine you find a place to get out of this dark and cold forest ... feel the tension disappear from your body ... will disappear as you find a way ... Feel how the tension is being eliminated from your body ... you are relaxed ... you are sure … you feel comfortable.

Create the images themselves

The technique of directed images includes find a comfortable position, close your eyes, focus on your own physical sensations and practice deep breathing.

One way to create your own images is to attend to any fantasy that comes to mind. For example, you may wonder how long the headache you feel at this time will last.

Close your eyes and let your imagination answer the question. Imagine different places: the beach, the streets of the city, a stream, etc. Among all the scenes you've imagined, choose one to relax and which only you will enjoy.

What smell do you perceive, how is the structure you see, how your body feels? Imagine that you are doing something that relaxes you, for example that you are fishing, that you are enjoying a good meal, chatting with friends, or that you are sitting by the fire, with a good book in your hands.

By the time you are installed in the scene you have imagined and have relaxed in it, your headache will be gone. In the space below, describe some images that you find attractive. Touch them up and save them in your memory. Whenever you feel the need for deep relaxation, close your eyes and move to that special place..

Exercises of the five fingers

The following exercise has been used successfully to induce relaxation.

  1. Touch the index finger with your thumb. Meanwhile, remember some situation in your past in which the whole body has felt a deep fatigue (while climbing a mountain, swimming, jogging, etc.)
  2. Touch the middle finger with your thumb. Meanwhile, go back to a time when you had some emotional experience. It can be sexual, it can be a simple hug or even an intimate conversation.
  3. Touch the ring finger with your thumb. Meanwhile, think about the best compliment you've ever received. Try to accept it sincerely. In doing so, you are showing great esteem towards the person who received it, or be you; In turn, you are giving yourself a compliment.
  4. Touch the little finger with your thumb. In doing so, think about the most beautiful place you've ever been. Stop on it for a few moments.

This five-finger exercise takes less than ten minutes to do and in return provides greater vitality, inner peace and self-esteem growth. You can do it every time you feel tension.

Deep relaxation with suggestion in visualization

East relaxation exercise is used in people who, in principle, find it difficult to visualize, since it is very suggestive. Therapists also use it when they want to induce deep relaxation.

Close your eyes ... imagine that you walk through a dry and deserted place, it's hot ... and you feel your throat dry ... you visualize in your imagination a glass full of water ... fresh water ... the glass has droplets on the outside and you know it's fresh because the Crystal is fogged ... you feel like swallowing ... but there is not enough saliva ... you still have a dry and drier throat.

Then you remember the feeling of having a piece of lemon between your teeth ... you squeeze your teeth slightly and the juice spreads inside your mouth ... it even falls through the corner of your lips ... your saliva increases ... more saliva and more saliva ... you have a huge need to swallow, but do not swallow yet, there is more saliva, you will swallow when we count to five:

  • 1 hold the feeling
  • 2 you are able to wait
  • 3 is short
  • 4 you feel the huge need to swallow
  • 5 you can now swallow