Guided Visualization

A guided visualization can be very beneficial. It can be used to reduce stress, relieve insomnia, or focus on self improvement goals. It can be hard to get into the meditative mood, so these are easy tips to make your meditation more effective.

• Find a quite place with no distractions.
• Choose a comfortable sitting, lying, or squatting position. If you are prone to falling asleep, sitting up may be better.
• Close your eyes and start with a breathing exercise. Imagine inhaling positive energy while exhaling all the negative energy. Continue until you can feel all the negativity escaping your body and being replaced by positivity.
• Imagine yourself walking barefoot on a white, sandy beach. You could also think about any landscape that would make you feel relaxed. It could be a tropical beach, excellent mountain range, or lush, green forest — it doesn’t matter. If you tend to relax more in a specific environment, you can think about that place instead.
• Imagine these scenes as if painting a vivid picture — memorize the tiny details. Imagine the scent, sensation, and sound of this calming, peaceful place. Try to use all your senses to improve your experience.
• Enjoy the calmness and serenity of the site while also creating a path for you to move forward. Notice the emotions and feelings throughout your body. Do a body scan from your feet to your head, noticing the sensations throughout your body as you enjoy the calm of the visual scene in your mind.
• Stay in this vision for a few minutes. Continue with your breathing exercise. Inhale all the positivity you can get from this calming environment and exhale all the negativity. Relax your mind.
• You should spend at least 10 minutes here. After which, you slowly open your eyes.
• Drink a glass of water and ease your way back into your day slowly, allowing the benefits of the exercise to take effect.

If this is too hard, start with a shorter time period, and build up the duration over time. Whatever time you manage will be beneficial and will help to reduce your stress levels and improve your quality of life.