Guided Visualization Meditation gets you in the mindset of having control over the adventure your thoughts take you on, the perfect skill for combating intrusive and irrational thoughts. It’s a technique I practiced to help me get over panic attacks during a very difficult time in my life and a technique that was invaluable after I had my daughter.
As a new mother, going through the ptsd of an unplanned c-section, I began having intrusive thoughts. I was worried every day about something happening to me or to Elowyn. I could see all the potential irrational scenarios in great detail whenever we left the house.
Her getting sick, being kidnapped, us getting into a viscous car accident, being brutally injured, me spontaneously dying and Elowyn growing up never knowing her mother-one irrational intrusive thought after another.
The thoughts left me feeling anxious and exhausted. Visualization Meditation was extremely helpful in channeling my imagination towards relaxing scenes and imagery. It helped me shift my mindset from intrusive thoughts to a pleasant alternative instead of letting those anxious thoughts take hold. Targeted Visualization Meditation has many other benefits. By using short exercises to practice you can train yourself to remain in control of your thoughts in difficult situations, to work through problems, and so much more!
Benefits of Visualization Meditation
- Stop a panic attack in its early stages
- Combat intrusive thoughts
- Stress-relief and relaxation
- Boost athletic performance
- Increase confidence
- Help with problem-solving
- Improve self-awareness
- If done before bed can inspire vivid dreams
This Week’s Visualization Exercise
For this week’s introductory exercise I’ve put together a short video with 5 different images. I’ll guide you through a careful examination of each one and then ask you to close your eyes and imagine the scene unfolding before you. You’ll be challenged to awaken your senses and reflect on how the imagery makes you feel. The exercise is designed to take you to through contrasting scenes, helping you shift your focus effectively from tumultuous waves to abstract art. The short escape will leave you feeling relaxed and at ease.
How Does it Work?
Visualization exercises get you used to stimulating your senses and controlling your imaginative journey. They also help you get to know yourself better, which images illicit unnerving thoughts for example.
It’s a short escape, and as such offers the same relaxing benefits of actually leaving your surroundings to visit a calming environment.
You’ll be practicing the techniques that will come in handy during stressful situations when anxious thoughts try to take hold and send you on an emotional roller-coaster. Learn how to re-write the ending to work for you.
Bonus Mini Exercise
Consider the following image:
- How does this image make you feel?
- Does it remind you of a specific memory?
- If you had to describe the image in one word what would it be?
I’ll share my answers below and would love to hear yours in the comments!
- It reminds me of the day after my father passed away. It felt like the heavens opened up to welcome him in..
Imagery can be a very powerful tool. Over the next few weeks I’ll be sharing more targeted visualization meditations to build on the skills mentioned in this article. (=