11 easy steps to Creative Visualization

30 November, 2011

visualization techniques

Creative Visualisation is a simple but powerful tool which you can use to bring positive outcomes to any area of your life.

  1. Find a quiet place where you aren’t going to be disturbed.  Make sure that you are comfortable and warm and that the lights are turned down.  You might want to do this if you are still awake after your Progressive Muscle Relaxation (PMR) exercise.
  2. Close your eyes.  Breathe deeply, inhaling through your nose and exhaling through your mouth.
  3. Imagine you are lying on a beach on a tropical island.  The sand is incredibly soft and cool to your touch.  Feel it as it flows between your fingers and toes.
  4. You are facing the setting sun, which is casting a beautiful orange glow across the ocean.  Really see it.  Imagine every detail.  Let the warmth of the last rays of the day warm your eyelids and your body, bathing you in its healing energy.
  5. Hear the waves gently lapping at the shore.  It is a calm evening, and you are totally relaxed.  You don’t have any worries that can’t wait until morning, and the stresses of the day have fallen away.
  6. Smell the smell of the sea.  Breathe in the salt and the coconut oil.  Taste the saltiness of the air.  Really use your imagination.  What are you wearing?  Are there palm trees beyond the beach?  Are there colourful boats at anchor just off shore, their rigging singing in the breeze?
  7. Feel your muscles relaxing.  The knots in your shoulders and neck gently untie themselves.  Your jaw is totally relaxed.
  8. Thoughts will occasionally come into your mind but you just let them go.  They float away over the ocean like bubbles.  Don’t judge them.  Just acknowledge them and let them go.
  9. If the thoughts are problems, say to them “I can’t fix you right now: I’ll deal with you tomorrow.”  Then send them on their way.  You don’t have to deal with everything that comes up right now.
  10. Feel the warmth of the evening, the first stars twinkling in the sky.  Feel yourself drifting off to sleep, relaxed, calm, without stress.
  11. Feel the weight of your body increasing, sinking into the warm sand as you become ever more drowsy.  Release the tension.  Continue to breathe deeply but comfortably.  Feel yourself falling asleep effortlessly, your muscles relaxed, the stressful challenges of the day put aside.

Practise this every night and make it part of your ritual.  You can replace the scene with a waterfall, a meadow full of wild flowers, or a mountain scene.  Whatever makes you feel comfortable and relaxed will work best.

Use all your senses to visualise what you are trying to achieve.  In the morning, visualise yourself feeling well rested and satisfied by a good night’s sleep.  What would you do with the extra energy?  How would you use the extra brainpower?

Feel the energy coursing through your body.

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