5 meditation exercises with visualization

5 meditation exercises with visualization

Resting the mind has innumerable benefits, both for our physical and psychological health. This allows us to restore inner balance from inner listening and harmony between soul and body. But, is it possible to enjoy its benefits through our imagination?This is what is themevisualization with visualization; a creative way to perform mental exercises to achieve well-being.

To imagine is to create, to immerse oneself in a world where we have not been before and to go beyond the limits.Thanks to the power of our imagination, we can conceive a reality by and for our desires.This is the reason why its use in meditation is so beneficial. Indeed, meditation with visualization is used by all kinds of professionals, from athletes to different types of artists and important businessmen.

"Balance is the ultimate goal."

-Ricky Lankford-

To fight against anxiety

Visualization is a technique used to reduce anxiety.It is a tool that is used to reach a state of total relaxation by decreasing the arousal or physiological activation of the organism that appears in these moments.

The following meditation exercises with visualization allow us to bring calm and to awaken that feeling of peace that we sometimes need so much. They also facilitate the opening of new challenges, opportunities, sensations and future joys.

The first thing we need to do is to go to a comfortable place, where we feel calm and where we can find peace in silence.Once we have this place, we must begin to breathe deeply, to breathe through the nose and slowly exhale through the mouth. We will apply below some of the exercises that can be implemented.


The chromatic scale has been extensively studied in psychology to analyze the perceptions, behaviors and sensations that colors arouse. Therefore,to imagine that our body is filled with light can be a great way to attract emotions.

This exercise involves deep breathing, thinking that we are surrounded by a light of a concrete color that goes from white to orange to red … We must also focus on the physical sensations that we experience in each case. What makes us feel each color? Once we've done that, the next step is toimagine that we are a light that emanates green tones and that we are in total harmony.

Muscle tension

Often, we come home and we notice that our whole body makes us suffer. To lighten it, we can use this meditation exercise with visualization. It iswe sit or lie down on the floor and focus on the part of our muscles in which we notice more tension.

The next step is to imagine that we have a knot in this area that prevents us from moving freely and we must try to undo it with the spirit.So we need to keep our focus on each loop of the knot while breathing and visualizing how naked we manage to undo it. The loops untie and eventually disintegrate as if it were a simple layer of sand.

This exercise can be repeated as many times as we notice muscle tension points in our body.

Active memory

We had a hard day. We lived too much and not all were pleasant. The exercise we explain below will help us connect with the state of calm we so badly need. To do this,we must close our eyes and take a deep breath to return to the beginning of our day : how did we sleep, what did we take at breakfast, how did we greet our family … It's about reliving all those thoughts and feelings as if we were there.

Once we have managed to recreate everything as clearly as possible, we must focus our attention on the painful moments in order to free them and make sure that part of the day leaves us. Then just focus on the present, the present moment, to feel relaxed.


This meditation exercise with visualization is theone of the most complete because it combines two senses: sight and hearing. It is to imagine that we are in a quiet, lonely and dark place. In addition, a sense of peace surrounds us and far,we hear a light and pleasant explosion.

This sound comes from a small pump that exploded to our right. And right after we hear another on our left. Then, above our head.Little by little,bubbles explode all along our body, with the same intensity and the same delicacy. We feel more and more relaxed …

Face the unknown

What is beyond? What will our future look like? What will life reserve for us in a few years?To cope with this uncertainty, we can visualize ourselves in a dark and closed room located in a forest.The wind blows outside, we hear hungry animals … The next step is to close our eyes and focus on the feeling we are experiencing. Is it fear? Anxiety? We hold it for a few minutes and release it gradually.

Imagine now that another door opens and we perceive the exit of this room.We run to her and we suddenly find ourselves in the forest with the same situation. What emotion do we feel? Once we have identified it, we observe that a path opens before us. We decide to follow him and escape, and gradually we feel how the tension we had felt was relieved and eliminated from our body. We are safe, calm and comfortable. We only have to appreciate the sensation and connect with it.

These simple meditation exercises with visualization can be done anytime, anywhere.Simply train our ability to concentrate and develop our creative abilities to feel the sense of relief we so badly need.

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