Visualization doesn’t come easily to everyone, and it’s ok. The thought of meditating and visualizing can add pressure on the mind, especially when you want to stay still during meditation.
It can feel frustrating when you are trying to see the pictures vividly in your mind’s eye, but all you can see is darkness. It prevents us from experiencing many things in the meditation process.
For example, if you are trying a healing guided meditation, you are not able to visualize the healing light as you are supposed to. It can make you feel like you haven’t done the meditation right.
So in this blog post, we are going to cover some tips on how to visualize in meditation.
If you feel like “I can’t visualize in meditation at all,” we got you covered for that. At the end of the article, we will discuss some visualization alternatives for meditation.
Let’s get into why you can’t visualize while meditating but before we do let’s try a short visualization meditation to see if Enhanced guided meditations can help you visualize more vividly.
Table of contents
- Why Can’t You Visualize In Meditation?
- How To Visualize In Meditation And Get In Touch With The Creative Part Of Our Brain
Why Can’t You Visualize In Meditation?
If you can’t visualize during meditation, there is nothing wrong with you. You don’t need to feel like you are doing something wrong. Most of the time, these things can be solved easily.
Guided meditation is not giving you enough time
In case you are using a 5-minute guided meditation with a detailed visualization. The narrator may not be giving you enough time to visualize. Short, guided 5 to 10-minute meditations are not meant to have detailed visualization.
The simple solution is to try different guided meditations from different creators. Experiment with different narrators to see which meditation works best for you.
The script of guided meditation
It is also important that the guided meditation are smoothly guiding you into the visualization. It is also critical that the narrator explains the picture well enough for you to imagine the visualization in your mind.
Can you recall a memory of reading a mythical storybook? You could imagine each character and the scene without even making an effort, even though they weren’t real. That’s the power of good writing.
You Are Not In Tune With Visualization Aspect Of Mind
There is a possibility that you are not in touch with that creative part of your mind for visualization. This simply means that you will have to practice more to get there.
If this is the case, we can help you get in tune with that creative aspect of your mind and make visualization easier.
How To Visualize In Meditation And Get In Touch With The Creative Part Of Our Brain
As human beings are all creative creatures, and that creativity has allowed us to invent and live a better life. Many of us lose that touch with a creative part of ourselves.
Let’s look at the things you can try to get back in touch with that creativity.
Believe that you can visualize
It is going to start with you believing that you have the ability to visualize vividly. We all get dreams during our sleep every now and then. So your brain is capable of visualizing and creating images.
You being able to believe that your mind is capable of creating visuals will help you believe you can visualize during meditation. You can even affirm, “I can create beautiful vivid images in my mind” and “I can see with my eyes closed”.
Get in touch with your inner child
We were all able to vividly imagine and visualize. It’s undeniable that all kids love bedtime stories. It doesn’t matter if you remember or not, but we can vividly picture the details of the stories we heard as kids.
If you can still recall even fractions of bedtime stories you had heard, that’s because you could picture them in your mind when you heard your stories.
Even studies say our brain can remember and recall more easily when with think in pictures. So, get in touch with your inner child and the memories. It will further help you believe that you are capable of visualization during your meditation.
Focus on thoughts instead of trying hard
If you find yourself trying too hard, then focus on thoughts instead of trying to create an image in your mind. Overtime thoughts can also become visuals if you are not focused on not being able to visualize. It’s important that you don’t force yourself to visualize during meditation. You can read about the things you can think about when meditating here.
Practice with a visualization exercise
Visualization exercises can improve our ability to visualize to a significant level. It’s best to do this at least for 30 days consistently to be able to see significant results.
6 Step Visualization Exercise For Visualization In Meditation:
- Pick a random object around you; it could be a cup, a pen, or a flower.
- Look at the object closely, noticing every detail. If you are holding a flower, then look at its color and if it has an effect on its Petals. What do the leaves and stems look like?
- Experience the texture of the flower. Not each and every detail you can about the object.
- The next step is to close your eyes and try to visualize that object with as many details as you can.
- Open your eyes and check if you were able to picture it exactly as it is. Notice if you missed any details.
- Close your eyes package and visualize all the details you have missed. Do this until you get the object completely right in your visualization.
You can do this visualization exercise anywhere between 21 days to 30 days. 21 to 30 days is a good enough period to build the habit for the mind to visualize. It will help you train your mind to picture the things you see more vividly.
You can also try this visualization exercise with a landscape after 30 days. Visualizing landscapes in detail will challenge your mind even more.
Visualization is all with you, and you just have to believe that you can visualize. It can just take some practice for you to be able to see vivid visualizations and images during meditation. In case you still find visualization difficult, then you can also explore different types of meditation.
It can also help to try different narrators if you are using a guided meditation for visualization. Sometimes it’s just that you are unable to connect with the meditation narrator. Enhanced meditation app has longer meditations and scripts for a better visualization experience during meditations.