Relaxation by Visualization
This is a simple Visualization that helps you to reduce tension and Stress.
| Where intention goes, |
| Energy flows. |
| Where energy flows, |
| Life grows. |
| Relaxation by Visualization |
| Kind of Meditation |
Visualization |
| Degree of difficulty |
Beginners and more advanced students |
| Advised duration |
5 to 30 minutes |
| Posture |
Sitting or Lying |
| Advantages |
+ quick relaxation
+ clear, calm mind
+ people can use a visualized environment as an "anchor" for stressful situations
+ it removes stress
|
| Remarks |
A simple Visualization exercise that helps you to reduce tension and stress. |
We do not only use Visualization to improve our achievements or our health, but also to relax. We create a mental image in which we solve tensions and find ourselves in an atmosphere of complete rest and relaxation. Our mind and our body react strongly to the images that we ourselves create. A quiet mind always results in a relaxed body and vice versa. When visualizing, it is important to experience as many sensations of seeing, feeling, smelling, and tasting as possible. We create for ourselves an image in which we are completely relaxed and in peaceful surroundings. Give color to your mental image with details of beautiful natural scenery like a beach with trees, waves, animals, sunshine, wind, pleasant weather, friends, and quiet. When you experience a moment of stress in your daily life and you are not in a position to do this relaxation exercise or any other relaxation exercise, then it is good to remember the peaceful atmosphere of the Visualization. Your mind will recognize the feeling and you will soon return to a state of relaxation. You can also do this Visualization at the end of an ordinary Meditation. As in the case with any Meditation, we try not to judge, not to get angry with ourselves if things do not go so well, and not to be too goal-oriented. Let us begin!
Relaxation by Visualization Exercise
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- Sit down, close your eyes, and direct your attention to your breathing.
- Be aware of every breathing in and breathing out.
- Let your breathing be something automatic and do not try to steer it.
- Observe how the air slowly goes in through your nose, fills up your lungs, and goes out again.
- When, after a few breaths, you really feel at ease, you begin the Visualization.
- With every breath, you feel the positive energy stream into your lungs.
- When you breathe out, you imagine that all negative feelings escape from your body together with the air you breathe out.
- If you wish, you can think of specific feelings and repeat this for five to ten times.
- When you have reached a state of great relaxation, you choose an image, a situation, or an environment that means rest, peace, and calmness for you.
- Walk around (in your imagination) and enjoy every moment in your favorite surroundings.
- Try to involve all your senses. Smell, taste, look, and feel as many details as possible.
- Think of this image very intensively and hold it in your mind as firmly as possible.
- Try to appreciate this image in all its details and pay attention to all the emotions that accompany it.
- Feel the tingling in your body, feel how your muscles get more and more relaxed, and observe how your body reacts directly to all the aspects of the environment that you have created in your mind.
- Go on with your Visualization for as long as you like.
- If you want to stop, slowly take your attention back to the rest of your body and the sounds in the room.
- Move a little, stretch your muscles, and open your eyes.
- Finished!
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Basics & Backgrounds
in Dutch
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