Visualization tactics for meditation: Part 2

If you’ve been following along, you know that we’ve been discussing manifestation and visualization on this blog. On Sunday I discussed manifestation books, yesterday I started talking about mental spaces, and today I will begin discussing how specifically to visualize in meditation. Please let me know how you’re enjoying this series and any questions you may have!

Visualization meditation

In your typical meditation pose, relax and close your eyes. Bring up the exterior of your mental space in your mind’s eye. At first you will likely just see all the pictures that you found and all of the reference materials in a sequence rather than a coherent picture. That’s ok, that’s the start. You may also find that it’s just difficult to get focused. I recommend trying binaural beats and placing a cloth over your face, as well as trying Corpse Pose instead of sitting upright. I’ve often had better luck lying down than I do sitting up.

Sometimes you cannot get fully immersed in your space for whatever reason and it just stays trapped up in the “small screen” of your brain. It’s perfectly fine to struggle with visualization. It happens to me all the time, and to other people who practice it as well. Sometimes you’re just having an off day and that’s ok.

Relax and continue to breathe, focusing on the idea of your mental space. Focus on the idea of being in that mental space rather than where you are now. Feel yourself lifting up and into your space. You may feel as if you’re being “sucked in” by a force, or as if your body is twisting or floating. Relax and don’t panic. You’re in a safe space and nothing will harm you.

The first thing to do is to explore your new space. Look over everything and walk through your space as much as you can. Try to touch things and see if you feel any sensations by anything. You may be surprised that things don’t look exactly as you expected, or that you aren’t able to recreate things exactly as they look in real life. That’s perfectly fine unless it’s truly bothering you. You may also find that you can stay immersed in your mental space for very long and feel yourself coming back into reality. With practice, you will be able to stay in your mental space for longer and longer periods of time. Don’t find coming back, simply let yourself return to the present and relax.

Practice returning to your mental space several times before you try manifestation work in your mental space. Each time, try to stay a little longer and to make your space more “real.” Sit down in different spots and find the area in your mental space that you like the best. This will become your “headquarters,” so to speak: while you can still explore the rest of your mental space, of course, and it can be as expansive as you want, you will want to pick an area to focus most of your attention. Visualization can be strenuous at first and you don’t want to burn yourself out.

Building new spaces

Building new spaces is difficult because you have far less information to go on, but it can be very rewarding to have a very personal space that’s all your own.

Building a new space is much like building a home in the real world. Decide its setting first. Is it in the mountains? The sea? In a forest? You don’t have to decide that it’s in a particular country or city unless you’re drawn to that space – it could be entirely out of the realm of human existence. Gather pictures of what you want the environment around it to look like.

Then, begin to build the exterior. What color is it? How many floors, rooms, doors? Many people only use one or two rooms of a mental space, but you should have at least some idea of the layout. Using a free architecture program or looking at layouts of real buildings can be helpful at this stage.

Finally, find pictures of what you want the rooms to look like. What is the decor? What kind of objects would be in the rooms?

Gather all of these pictures and information together and create a folder, or print them out and develop a collage. Look at them carefully and build the image in your head before you begin to visualize. As you visualize, take time to walk through all of the rooms. Create each one as you would like it to be, even if you won’t be going into that room regularly. Pay attention to details. Visualize a walk-through a few times before you begin manifestation work there, and perform a walk-through every once in a while as “maintenance” to keep the mental space active.

It can be very helpful to use the layout of a real place – a castle, a famous house – and then simply modify it to your needs. For example, maybe you like the exterior of one home but the interior of another. Nobody said you need to take a house wholesale for your mental space. Simply imagine yourself walking from the exterior of one space into the interior of the other.

Tomorrow we’ll talk about how to practice manifestation work in mental spaces and how mental spaces can help you further your goals.

 

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