The Challenge of Visualizing During Meditation
For many people, visualizing during meditation can be a challenge. When they close their eyes and try to visualize, nothing comes and they might feel discouraged. If this happens to you, the good news is that you can practice and improve your visualization skills. If you're patient, it usually gets better with practice over time.
|The Challenge of Visualizing During Meditation|
One way to practice is to take a simple object, like an apple, and use that to practice. For instance, if you're using a red apple, place it in front of you, at eye level, if possible. Now, notice the color. Really notice the quality of the red. Is it a deep rich red or a lighter red? Are there other colors on your apple? Maybe your apple is also partly green. Notice what kind of green it is. Now, notice the size and shape of the apple. Is it short and round in the middle and flat at the top and bottom or is it wider at the top, round in the middle and narrow at the bottom? Is the stem still attached? Are there any bruises on the apple. Take your time. Spend a few minutes looking at the apple. Now, close your eyes, take a couple of deep breaths and picture your apple. If nothing comes, open your eyes and focus on the color again. Practice doing this a few times. A lot will depend on how much you can relax.
|You can start by trying to visualize an apple|
|You might try visualizing a sea shell|
|Or, you could practice visualizing a flower|
The other important thing to realize is that you might have other skills, aside from visualizing, that work for you. For instance, some people are very good at having a felt sense in their bodies. Other people can imagine in their "mind's ear" hearing music. What's important is not which sense is most dominant for you, but that you have a sense that you can use to help you to relax and meditate.
I am a licensed NYC psychotherapist, hypnotherapist, EMDR and Somatic Experiencing therapist.
To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist
Please feel free to call me at (212) 726-1006 to set up a consultation.
Also, see my article: Wellness: Meditation
Photo Credits: Photo Pin