The Benefits of Visualization Meditation

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:



  1. How does this image make you feel?
  2. Does it remind you of a specific memory?
  3. 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!

My Answers:

  1. Hopeful
  2. It reminds me of the day after my father passed away. It felt like the heavens opened up to welcome him in..
  3. Journey


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.¬† (=


Sofia Martimianakis


7 Comments Add yours

  1. Kat says:

    1. This image makes me feel curious, like the pathway is pulling me forward to follow it.
    2. The image reminds me of waking up in a new city, when for a second you don’t remember where you are and then you fill with excitement because you know the day ahead is going to be an adventure.
    3. My one word would be opportunity.

    Liked by 1 person

    1. Thanks for doing the challenge! (= I love that feeling of waking up somewhere new and wanting to make the most of the day


  2. Chamblain says:

    What a fantastic post! Thank you Toronto Fitchick Sofia! I found the video to be a beautifully guided mental journey! Looking forward to the next one! As for the image at the end of your post, I would say:
    1) Trapped, or claustrophobic, like I need to fight to make it to the light as soon as possible
    2) No particular memory comes to mind, it just evokes the general feeling of wanting to be finished with a bleak stituation
    3) Depression

    It’s been fun! Cheers! -Chamblain

    Liked by 1 person

    1. That’s so interesting! Thanks for doing the challenge (= The foreground is pretty dark, but the light so powerfully draws us in..


  3. Lexa says:

    The image gives me a feeling of being on a peaceful evening walk.. It reminds me of a small country and rural town that I grew up in. On most days, you could walk down the center of the street and never have to worry about traffic. Most of my family lived on the same street. One word… Peaceful. Beautiful image and great questions to ponder..


    1. That sounds so nice! Peaceful is a great word for it.. I love how this shot can evoke such varying responses from people. Thanks for sharing!

      Liked by 1 person

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