Creative Visualisation Technique

Creative visualisations are a powerful meditative tool that can be used in everyday life to help you calm your mind, achieve your goals and manage important life situations.

Creative Visualisations Are Done in Two Steps

First, you need to find a quiet spot where you can comfortably sit down or lay undisturbed for a short time. Take off your shoes if they are too tight, remove your glasses and any other object that may cause discomfort or distraction during the visualisation. Try to relax every single muscle in your body. Breathe deep. Visualise fresh, healing air entering your body through your nose, filling up your tummy, stretching it, then breathe out. Next time you breathe in, feel the cold air on the tip of your nose while inhaling and warm air rushing out while exhaling.

Once you feel completely relaxed, take the next step – start your visualisation.

creative visualization
photo: motoki tonn

Creative Visualization How To

If you want to calm your mind, visualise a pleasant situation or a place where you can take refuge from everyday life. Imagine a sandy beach with waves rolling over it, or take a stroll through the woods in the autumn. Free your mind and create an imaginary sanctuary you can run to whenever life becomes too hard to take. Focus on colours, sounds, smells, textures, tastes… the more vivid you make it, the more profound effect it will have on your mind.

If you feel nervous about a speech you have to deliver, or an exam you have to take, try to visualise yourself doing it. Start from the very beginning, from the moment you enter your office or a faculty building. Visualise yourself walking through the hall to the presentation room, look around the room, and see all the people who will be present there. Visualise yourself speaking to the audience or your professor. You feel relaxed and confident during your presentation; everything is going smoothly. In the end, you receive applause and praise. You feel happy and proud for having managed to pull through this challenge. If you are about to deliver your presentation in a location that is new to you, please go and visit it before practising visualisation. Try to memorise as many details about it so that later you can make your visualisation more realistic.

Why Are Creative Visualizations So Effective?

Visualisations are done while your mind is completely calm and in alpha state. This state is a meditative state during which our brain is relaxed, so neurons become free to create new neural connections spontaneously.

To reach the state of calmness needed for a successful visualisation you have to use deep breathing technique. Deep breathing sends a message to our brain that everything is all right and that the body can relax. If you observe a baby sleeping, you will notice its tummy going up and down with every new breath. Or, if you have a dog or a cat, watch it closely while sleeping and see its belly inflating and deflating. Normal, healthy breathing is abdominal breathing. On the other hand, breathing that takes place only in lungs indicates that a person is under stress.

Our brain does not distinguish between the images created in our mind and the images in real life. When in their absence you think of a person that you are in love with, your mind triggers series of internal processes and physical sensations (your heart rate speeds and you get emotionally excited) very much similar to those that you would typically feel if the person was standing in front of you. That is because your brain cannot tell whether the image is real or imaginary. While practising visualisation, we can deliberately trick our brain into thinking that a pleasant situation is indeed happening to us so it will start producing a series of hormones and enzymes that are beneficial, even healing. The new and important situation can be very stressful, but if we re-live it a few times during visualisations, we become familiar with it so we can manage it better in real life.

Visualisation is probably the most practical and most powerful mind therapy that you can imagine. It costs nothing and can be practised anywhere. Even in a crowded room you can play some relaxing tune on your earphones, close your eyes, take a deep breath and practice visualisation for a few minutes.

The more you practice, the more proficient you will become and soon you will discover other ways to use visualisations – to visualise your future goals, achieve good health, improve your relationship, achieve better sports results…

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