Laziest Way to do Visualization Meditation (It is the most effective too!)
"Write it on your heart that every day is the best day in the year. He is rich who owns the day, and no one owns the day who allows it to be invaded with fret and anxiety" - Ralph Waldo Emerson
The reason visualization meditation works so well is because of our brain's peculiar inability to distinguish between an actual event and a perceived or imaginary event.
In both cases the same set of neurons in our brain fire, showing that what we think is what our brain believes to be true, independent of the physical reality.
Unlike mindfulness meditation, where you passively observe your thoughts, emotions or feelings, visualization meditation is an 'active' meditation requiring your involvement throughout the session.
Visualization meditation may be an active meditation, but there is a way to do it that makes it the simplest and the laziest meditation on the planet.
To begin with, it doesn't require contorting your legs into difficult, painful postures, like the full lotus or half lotus. In fact, you needn't even sit cross-legged.
You can do it lying down!
- Lie on the floor or on your bed (be wary of falling asleep)
- Rest your arms freely by your side - palms facing upward or sides of the body
- Relax your neck and let the head fall in alignment with the body
- Part your legs at the hips so that the thighs and knees do not touch
- Let the feet fall away from each other with toes pointing upward
- Inhale in one long breathe filling your lungs and let your tummy expand with the inhalation
- Exhale and let your chest and tummy collapse into it
- Focus on extending the inhalation and exhalation as much as you can
- Imagine a soothing white light entering the nose on the inhale and spreading throughout the body to every single cell
- See it bringing oxygen and vitality to the tired cells
- Visualize the cells releasing their toxins and tiredness in the form of black smoke which exits through your nostrils on the exhale
- Imagine your stress and negative emotions like fear, anger, frustration and anxiety leaving your body with the black smoke
- Repeat for 2-3 minutes
Back to the future
- Visualize what you seek. Get creative
- How would you react upon achieving your goal? Where will you be? Who would you be with? What will they say?
- How would you feel? Feel that feeling now
- What are the surroundings like? What colors can you see? What can you smell?
- How is the weather? Cold or warm?
- What clothes are you wearing?
- Visualize the positive change in your life upon achieving the goal
- What difference will it make?
- How will it help you make a difference in other peoples lives in turn?
- Spend 10-15 minutes on creative visualization
Return to the present
- Focus again on the breath
- Bring attention to the body and slowly move your legs and arms
- Become aware of the surroundings
- Get up slowly
Doing visualization meditation lying down brings your body to deep rest. As your body relaxes, so does your mind. Mind and body are deeply interconnected and what affects one affects the other.
The shallowness of your breath or the constriction in your chest when you experience grief or anger is the emotion playing out in the body as well as in the mind.
The opposite also hold true. If you change your body, it will change your mind. For example, taking deep breaths before a performance immediately relieves nervousness and stage fright.
Meditating in a state of deep rest is the most effective way of doing creative visualization. This way the mental and emotional cues sent to the mind get deeply embedded in the sub-conscious, where they get to work in bringing the desired reality into your life.
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