Too Stress(ed) or Not to Stress (Two)

Visualisation/Imagery Meditation

This is a technique to deeply relax people and allow them to use the power of their mind to make positive changes in their life. Visualisation is the process of actively making pictures in your mind to create the outcome you desire. Visualisation and mental imagery are like mental movies.

When using creative visualisation or imagery in relaxation, you simply imagine a scene, place or event that you remember as safe, peaceful, restful, beautiful and happy. You may spontaneously visualise this scene, which is brought about through your ability to channel when in a deep relaxed state such as meditation. You activate all your senses to hear sounds of nature such as running water or waves crashing on the shore; to smell the air, grass and flowers; to taste the food, water or wine and feel the warmth of the sun. This place becomes an inner sanctuary, to which you can retreat in times of stress. You will often spontaneously experience the most effective images for yourself, as your subconscious mind is free to communicate to you while deeply relaxed.

Other uses of creative visualisation in relaxation involve creating mental pictures of stress flowing out of your body, or stress, negative thoughts, internal chatter and everyday concerns being drawn out and placed in a box with the lid tightly secured. The ability to draw on your intuitive faculties and tap into the subconscious mind becomes easier with regular practice. Many of these examples are used by hypnotherapists, so this style of meditation is extremely powerful.

Applying Creative Visualisation

 

Visualisation is a form of mental rehearsal. A person who is visualising can actually see himself completing specific actions (like going to a disability hearing and blitzing all the questions!). Whenever we want to do anything, the areas of our brain for planning and movement are involved, followed by activation of the motor areas that carry out the action. The brain prepares the body milliseconds before it is about to begin an action. It formulates a motor program based on movements in the frontal and prefrontal cortex. Then onto the motor cortex where the movements are carried out. As you visualise, you can create the same process.

Put simplistically, the more you visualise the more you practise.

How to visualise

Make the situation as vivid as possible in your mind. Be specific when you imagine the activity and use colour and as many senses as possible – smell, touch, sound. The more real your visualisation, the greater the stimulation of your brain. The more you enhance a situation in your mind, the more powerful it becomes. Powerful imagery will help propel you to where you want to go.

Visualisation is done by closing your eyes and concentrating on the point between your eyebrows directly above the nose. This is the prefrontal cortex area and is also known as the third eye, sixth chakra or Christ consciousness. What is interesting about this point is that it has been used for thousands of years for meditation and prayer, before humans even knew what the prefrontal cortex was.

Build some active processes into your visualisations. For example, if you want to get rid of some old emotions don’t just see the emotions getting smaller and smaller in your mind but go through the actions of making them smaller or throwing them away with your hands so that you engage your body in the action.

Engage all your senses. Visualise the touching, smelling, hearing and tasting as well as the seeing. The more senses you engage the more of the mind you tap into. Create visualisations by using all of your senses. If you’re creating a picture of success, feel the success. Napoleon Hill wrote in his classic Think and Grow Rich, “feel the feeling of success.” Use all your senses as you imagine how it feels to achieve your visualisation.

Visualisation can also be used by creating a strong negative association in your mind with a behaviour you want to eliminate. If you are trying to give up junk foods, you can associate them with being nauseated, vomiting and having stomach cramps. If you can, make the picture vivid enough that it creates a real sensation and the sheer thought of eating that food is enough to turn your stomach. Similarly, you can associate some foods with positive sensations and feel good about eating those foods, even without actually eating them. Do this with healthy, nutritious foods.

Once you have harnessed the power of visualisation, you can use it for almost anything. The more you use it, the more powerfully you’ll imprint the desired outcome in your mind and the more likely you are to actually achieve what you want. This, of course, goes hand in hand with actual preparation for the activity.

Visualisation can be used to prepare for any situation where you may come under extra pressure or need a positive outcome. The first part of the visualisation is to create a positive picture of the success of an event, such as imagining your friends and family coming up to you after your hearing and saying, “Congratulations, that was excellent.” The second part is to mentally rehearse the event in your mind. See yourself walking to the front of the room with a confident smile and body language, taking centre stage, and answering any and all questions perfectly. It is best to run through your major points in your mind. It should only take a few minutes the first time and then when you have done it several times, it will become easier.

The more you rehearse, the more you’ll reinforce your ability to achieve the results you want.

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