Visualization Exercises

Though a person cannot necessarily believe in something he or she has not experienced, there are some things that a person cannot experience without first believing. This is why visualization and faith are so valuable; they help lift us into new states of awareness and being.

Indeed, whether awake, dreaming or meditating, the soul, that purest part of ourselves, can lift into new fields of thought, into a multitude of emotions and imaginings, and even into higher realities. The key is to recognize that we connect with what we focus upon, whether it be a place, an energy, a concept, a memory, an animal, or a person, either on earth or in spirit. This is a knowledge that comes with great responsibility.

In an effort to help me expand my own inner sight and connect to other spheres, I created several audio exercises for myself. They are primarily meant as tools to help deepen my meditation practice. The is approach is very minimal, the purpose being not to entertain, but to create a stable space in which to develop the ability to concentrate and explore.

Before beginning each exercise, it is important that you find a quiet space where you will not be disturbed. When the mind becomes quiet and focused, unexpected noises can be extremely unsettling.

Blessed we be, you and me.


Simple Visualization

The following exercises contain a series of loosely associated words, each separated by a space of about 30 seconds. Seated or lying down in a safe, quiet space with your eyes closed, create and hold each image for as long as possible. Be careful not to strain. Calmly observe and study what you project before you, gently letting go of each image as a new one is introduced. Notice how the perception of the 30 second interval changes as the exercise progresses. Also notice that the more intense and focused the image you create, the less your mind keeps track of your physical space, including your body. Simple Visualization 5 uses binaural beats to help the mind settle.


Spatial Visualization

The goal of the following exercise is to help the listener separate him or herself from the physical environment, focusing all their energies within the suggested scene. Notice how the mind struggles and then adapts, how it settles and then lifts its point of reference. 

Across A Lake.jpg

Journey across a lake

Let the sounds guide you down the mountain and across the lake. Allow yourself to be completely immersed in the scenery. Calmly hold each image for as long as possible. Examine the contours and colors, explore each slant of light and each shadow. I find it helpful to enter the scene with a sense of reverence and high endeavor.


A Prayer of Affirmations

Each affirmation consists of two stages. During the first stage, the listener assumes the poise of the affirmation. For example, on hearing I am kind, the listener embodies the spirit of kindness. In the second stage, the same or a similar vibration is sent outward. For example, after hearing I offer compassion, the listener sends out a wave of compassion. This wave of goodwill can be sent out to a friend, to a stranger, to an animal, to someone in need of strength or healing, or simply sent out in all directions to lift the vibration of the world.

I find it helpful to imagine the energy as a luminous sphere, directing it as an orb of light toward the object of my prayer. It is also important to remember that we do not do this work alone. Our spirit guides help us in every permissible way.

• I am grateful. I offer gratitude. • I am calm. I offer tranquility. • I am happy. I offer joy. • I trust. I offer confidence. • I am strong. I offer strength. • I am patient. I offer tolerance. • I am brave. I offer courage. • I am gentle. I offer serenity. • I am honorable. I offer respect. • I am at peace. I offer forgiveness. • I am humble. I offer innocence. • I am kind. I offer compassion. • I am whole. I offer reverence. • I am authentic. I offer harmony. • I am confident. I offer optimism. • I trust. I offer hope. • I am pure. I shine with purity. • I am loving. I shine with love. • I am grateful. I offer gratitude. • I am calm. I offer tranquility. • I am happy. I offer joy. • I trust. I offer confidence. • I am strong. I offer strength. • I am patient. I offer tolerance. • I am brave. I offer courage. • I am gentle. I offer serenity. • I am honorable. I offer respect. • I am at peace. I offer forgiveness. • I am humble. I offer innocence. • I am kind. I offer compassion. • I am whole. I offer reverence. • I am authentic. I offer harmony. • I am confident. I offer optimism. • I trust. I offer hope. • I am pure. I shine with purity. • I am loving. I am aglow with love. •

Amen.




I look forward to your feedback and suggestions for other visualization exercises.