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Harness the powerful benefits of combining Visualization and Meditation

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Often times the words meditation and visualization are used interchangeably and although they’re all related to our mind they’re actually not the same thing. Meditation and visualization affect the brain and body in completely different ways.

Differences between Meditation and Visualization

1. Meditation is about quieting the mind, it’s giving the body deep rest so it can heal itself. Visualization, on the other hand, is guided towards a specific direction for the desired result. The focus is more active.

2. Meditation is breathing in calm and peace, it’s beyond consciousness. It’s finding that silence that reduces the stress and the noise of our daily life. While visualization is alertness focused on reprogramming mindset.


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3. Contrary to what others think meditation is actually less about faith and more about altering consciousness, finding awareness, and achieving peace. By contrast, visualization is more of waking state practice. We guide our thoughts to visualize, using imagination to have a full-five sensory experience of dreams unfolding.

5 Popular types of Meditation practice:

1. Mindfulness meditation

Originating from Buddhist teachings. Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and focus on calmness. No judgment, no involvement just concentration with awareness.

2. Focused meditation

Focused meditation involves concentration using any of the five senses. It allows you to focus your attention on an object, sound, or sensation rather than trying to achieve a clear mind without a specific focal point.

3. Movement meditation

An active form of meditation where movement guides you into a shift of consciousness while doing simple movements. It lets you experience the sensations of the body as well as gravity and energy.

An example would be Yoga but it can also be as simple as walking in a quiet space alone with your thoughts. This kind of meditation is good for people who find peace in action and prefer to let their minds wander.

4. Transcendental meditation

Is a technique for detaching oneself from anxiety and promoting harmony and self-realization. This type of meditation uses a repetitive sound to clear the mind. It is a repetition of a word or phrase as the point of focus to help slow down mental activity and thought. This is commonly practiced by people who don’t like silence instead they use sound to produce altered states of consciousness.

5. Breath awareness meditation

Breath awareness is a type of mindful meditation that encourages mindful breathing. The focus is on the breath and ignoring other thoughts that enter the mind. It is a practice that easily reduces stress by shifting focus on your breath. It’s a form of meditation that anyone can do, anytime and anywhere.

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A Simplified Version of Visualization

Picture in your mind the things that you want in your life. This involves imagining the outcome of something before it’s happened, whether that’s a goal or a dream allow your mind to drift in a direction of your choosing.

Allow yourself to see pictures of the future whether it’s something or someone, positive or negative. The acts of visualizing attract into your life not only what you want but also ideas on how to achieve it.

Visualization techniques have been used by successful people to visualize their desired outcomes for ages. Elite athletes use it, rich people and peak performers in all fields use it. 

High achievers practicing visualization even look like they have superpowers, The power of visualization helps them create their dream lives by accomplishing one goal or task at a time with hyper focus and complete confidence.

Benefits of Visualization

Visualization has many benefits. It is at most a practical tool, which you can use in all areas of your life.

  1. It activates your subconscious mind. Visualization will start generating creative ideas to achieve your goal.
  2. Helps program your brain. Program your brain to recognize the resources you will need to achieve your dreams.
  3. Imagination has No Limits. You can be who you want to be and live the life you want to live- No limits!
  4. Activates the law of attraction. Attract and draw into your life the people, resources, and circumstances you need to achieve your goals.
  5. Pursues internal motivation. Visualization motivates you to take the necessary actions to achieve your dreams.
  6. Changes your perspective. Visualization can help you see any situation from various points of view, explore different solutions and ideas.
  7. Empowers you to Change your Habits. Visualization can help you change certain habits and develop new ones by imagining yourself changing, evolving and becoming.
  8. A popular training tool for athletes. Athletes use visualization to improve their performance by making mental rehearsals. Mental rehearsals train the mind to act, react and take care of the body as visualized, in real life.
  9. Helps reduce stress. Visualize yourself being calm and relaxed in high-pressure situations. Repeat this mental scene a few times every day and soon you will see the change in your stress level.
  10. Imagination is a tool for success. Successful people in every area of life use their imagination to envision the future. This gives them better chances of achieving what they want.
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4 Steps to Visualizing and Achieving your Goals

  1. Decide what you want
  2. Picture the scene
  3. Imagine each step towards a successful outcome
  4. Visualize daily
The more you visualize something the stronger that vision becomes, resulting in a higher likelihood of getting the results you want. Why? Because you’ve done it already in your mind.

Whatever the mind of man can conceive and believe, the mind of man can achieve

Napoleon Hill

What Is Visualization Meditation?

Visualization meditation combines the practice of meditation with the technique of visualization. It is a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes or images.

Meditation is based on calm reflection while sharpening your focus through a mental exercise. While Visualization is a technique similar to guided imagery because it’s rooted in visual images and other sensory experiences.

In visualization meditation, you simply combine these two practices. Visualizing something positive while you meditate.

The Benefits of Visualization Meditation

Meditation on its own has many health benefits, such as reducing high blood pressure, lowering the heart rate, and calming the mind. In addition, Visualization can help you move towards success.

But what about visualization meditation? What can you gain from this combination?

  • Increased Positivity
  • Better Goals in Mind
  • Improved Focus
  • Increased Motivation and Energy

How to start your Visualization Meditation Journey

  1. Develop focus through mental exercise
  2. Pay attention to one area of your life
  3. Imagine your dream scenario
  4. Dream big but be realistic
  5. Allow negative thoughts to pass
  6. Imagine your dreams coming true
  7. Step back and enjoy the view
  8. Come back to center and choose immediate steps towards your goals

Meditation is one of the simplest exercises to try because it requires no tools outside of your body except mind focus. The same goes for the practice of Visualization, it’s simply mental images of your choosing – Imagination is free.

Practicing Visualization Meditation hits two birds with one stone as it allows you to better direct your relaxed mind towards specific outcomes. This may require some practice as it might not come easy to everyone at first. But with consistency, it will start to feel more natural.

A great follow up read: NEVER UNDERESTIMATE THE POWER OF GIVING YOURSELF PERMISSION

4 Comments

  • Reply Mae Alexis October 14, 2021 at 2:23 pm

    Visualization is such an important part of my day!! And, when I need a pick me up, it helps so much. I love how you laid this all out!

    • Reply Lani October 15, 2021 at 7:47 am

      Hi Mae,

      I feel the same way about visualization too. Thanks for reading my post and leaving a comment.

  • Reply Rachel October 17, 2021 at 8:25 pm

    Very interesting! I”ve heard of meditation so it was nice to also read about visualization! Very neat ideas and practices.

    • Reply Lani October 17, 2021 at 9:49 pm

      Hi Rachel,

      Thanks for your comment. Indeed you can combine visualization and meditation, you should give it a try.

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