Benefits of Visualization Meditation

Benefits of Visualization Meditation

Meditation is a mental, physical and spiritual practice that is, at the same time, ubiquitous as well as shrouded in mystery. Some people use it as something deeply religious and some use it as part of a health routine. However you approach it, though, the health benefits of meditation are well-documented and understood. Despite increasing the less tangible qualities of inner peace and a sense of well-being, meditation has also been proven to assist people with symptoms and causes of stomach and intestinal issues, chronic pain, sleeplessness, heart disease and even some cancers.


There are countless forms and schools of thought when it comes to meditation. At its essence, it is the practice of focusing on breathing and letting go of any extraneous thoughts, concerns or emotions that you may be feeling. The act is usually accompanied by the aforementioned deep-breathing technique, as well as relaxation of the body and the “emptying” of the mind. These concepts sound a lot more simple than they are. Meditation can be a lifelong commitment. The word “practice” is used because it is a set of actions and a whole mindset that you repeat throughout your life on a regular basis.


Some styles of meditation encourage twice daily sessions. Some people follow guided meditation techniques based around their yoga or meditation class schedules. Some people use online or audio resources to help them with their practices.


Today we want to explore the benefits of Visualization meditation in particular. This form has the calming and centering benefits of all meditation. However, there is a difference here. With visualization, the idea is to imagine yourself completing a goal. This meditation is supposed to help you reach that goal by seeing it as a reality and understanding what obstacles must be removed to achieve it.


This style can increase confidence, organize thinking and help you sift through your priorities to discover  what you truly want. There are certainly classes to take to help you get started, but you can also try it out on your own.


Visualization meditation was promoted and refined by Dr. George Doran in the 1980’s. In order to help practitioners, he outlined some key concepts, using the acronym SMART:


Specific – Define your goals to the letter, using detailed language. Do not be vague. Instead of saying “I want to improve at work,” choose a specific promotion or salary goal.


Measurable – It is essential to define the extent to which you want to succeed. Thai allows you to assess your progress.


Assignable – Make sure your goal is something you have the power to effect. This practice is not about general wishes, it is about specific goals that you can possibly achieve.


Realistic – Also ensure that your goal has realistic elements. Is it something that could  happen?


Time-related – Make yourself a due date for these goals. You have to hold yourself to task in order to complete your goals.


Using the SMART system to guide you, try out the technique yourself. It may just help you visualize and achieve the things that you want most.

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