For some, visualizing can be a simple technique – you close your eyes, picture a goal or achievement in the future and feel the sensations of it taking place. However, for others, this is far from reality and visualization can be much more difficult.
If you are a beginner, it is perfectly normal to struggle with practising your visualization technique. Your mind might start to wonder, you might feel uncomfortable in your chosen seat, you begin thinking of other scenarios, or you can’t picture a scenario at all.
Visualization, like all meditation practices, takes time. When starting out, the most important thing is to allow yourself time to learn, adjust and grow and allow your mind the opportunity to be free. Visualization techniques are centred around what we are able to see in our mental imagery and create in the mind’s eye, letting go and feeling relaxed is just as important in helping us to let our imagination be free to visualize our chosen scenario.
Practising visualization in the early stages may not be perfect but it can have many positive outcomes. Before you begin, the first step to improving your practice is to ensure you are comfortable. Choose a quiet space without distractions where you can sit or lay down with your eyes closed. Once you are comfortable in your space, get started with your chosen visualization. If you’re not sure where to start, then pick a guided visualization or scenario from the EnVision app.
Guided visualizations, like the ones in the EnVision app, are particularly helpful in teaching the skill of visualization. Each visualization walks you through an imagery exercise, starting with something small to a bigger vision or goal in your life. Each time you practice, try to improve a small aspect by noticing smells, how you feel and other sensations of the place you are visualizing. For those that struggle with visualizing and creating mental imagery, guided visualization can be particularly helpful and make it easier.
Another way to improve your visualization technique is to notice how you feel following your practice. Do you feel more positive, perhaps less stressed, or do you have increased productivity? Take note of how you’re feeling as this will help to propel you forward to do better throughout your day and get the most out of your visualization. You can choose to set an intention or a goal in the EnVision app to further support your visualization practice.
Finally, you should never put pressure on your visualization technique, we all practice in our own way and whilst some need some help to be guided, others will easily create a scenario. Everyone’s experience of visualization will be different, and there is no wrong or right way to go about it.
1. Download the EnVision app
2. Personalize your journey
3. Try your first visualization session
4. Search content and find topics
5. Create a vision board
6. Set reminders to practice
7. Come back daily for 10 minutes