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Guided Imagery: Techniques for New Beginnings

woman meditates on a hill and manifests a vision

What is guided imagery?

Visualization meditation, also known as guided imagery or creative visualization, is a type of meditation that involves using the power of the imagination to create mental images or scenes in the mind.

This practice is often used to help individuals relax, reduce stress and anxiety, and promote feelings of peace and calm.

One of the main benefits of visualization meditation is that it allows the mind to focus on a specific image or scene, rather than being pulled in different directions by distractions or negative thoughts.

This can help individuals to feel more centered and grounded, and can also be a powerful tool for manifestation, as it allows individuals to focus their energy on manifesting their desired outcomes.

Manifestation is a deep and, for some, controversial, subject as it implies a power beyond the physical to visualize something until it becomes real: a manifestation of a wish, dream or vision.

A basic introduction to visualization meditation

To practice visualization meditation, you can sit or lie down in a comfortable position and close your eyes. You can then focus on your breath and begin to bring to mind a specific image or scene. This can be anything from a peaceful beach or a lush forest, to a specific goal or dream they wish to manifest.

As you hold the image in their mind, focus on the details of the scene, such as the colors, textures, and sounds. You can also engage the senses by imagining the smell of the ocean or the feel of the grass beneath you feet. This can help to create a sense of immersion in the scene, which can further enhance the relaxation response.

Some people find it helpful to use specific techniques to enhance their visualization meditation practice. For example, they may use affirmations or positive self-talk to reinforce their desired outcomes, or they may incorporate visualization prompts or guided imagery scripts to help them stay focused on the image or scene.

One of the key benefits of visualization meditation is its ability to reduce stress and anxiety. When we are stressed or anxious, our bodies produce the stress hormone cortisol, which can have negative effects on our physical and emotional well-being. By practicing visualization meditation, we can help to calm the body and mind, and lower our cortisol levels.

Visualization meditation can also be a powerful tool for manifesting our desired outcomes. By focusing our energy and attention on a specific goal or desire, we can help to create the conditions for it to manifest in our lives. This is because the mind is a powerful tool that can influence our reality, and visualization meditation allows us to tap into this power to bring our dreams and goals to fruition. The power of intention, as it has become known, is mysterious, and yet for those that have experienced it, an undeniable force.

In addition to the benefits mentioned above, visualization meditation can also help to improve sleep, boost immunity, and reduce physical pain. It can also help to improve focus and concentration, and can be an effective tool for managing negative emotions such as anger, sadness, and fear.

There are many different ways to incorporate visualization meditation into your daily routine. Some people find it helpful to set aside a dedicated time for their practice, such as first thing in the morning or just before bed. Others may prefer to practice visualization meditation during breaks or pauses in their day, such as during lunch or even while commuting (as a passenger).

It is important to remember that visualization meditation is a skill that takes time and practice to develop. It is normal to feel somewhat awkward or self-conscious when starting out, and it is okay to take breaks or modify the practice to suit your needs. With time and consistent practice, visualization meditation can become a powerful tool for relaxation, stress management, and manifesting your desired outcomes.

A beginning guide for meditation

To begin a visualization meditation, it is helpful to find a quiet, comfortable place where you can sit or lie down and relax. You can then close your eyes and take a few deep breaths, focusing on the sensation of the breath moving in and out of your body. Next, bring to mind the image or scene that you want to visualize.

This could be something peaceful and calming, like a beach or a forest, or it could be something more energizing, like a mountain peak or a waterfall. Whatever image you choose, try to make it as vivid and sensory-rich as possible.

As you visualize the image or scene, try to focus all of your attention on it, letting go of any other thoughts or distractions. If your mind wanders, gently bring it back to the image

Once you are feeling relaxed and present in the moment, begin to form a mental image in your mind. This can be a place you have been before, or a place you would like to be. Imagine the sights, sounds, and sensations of this place in as much detail as possible. As you hold this image in your mind, allow yourself to fully immerse yourself in the experience.

As you continue to focus on the image, you may find that your mind begins to wander. This is natural and to be expected. When this happens, simply acknowledge the thoughts and let them pass, returning your focus to the mental image. Allowing these “unwanted” thoughts to pass releases them and allows your vision to emerge.

Going deeper: tips and techniques

There are many variations of visualization meditation, and you may find that certain techniques work better for you than others. Here are a few examples of common visualization techniques:

Body scan:

In this technique, you focus on each part of your body in turn, starting at the toes and working your way up to the top of your head. As you focus on each body part, imagine it relaxing and releasing any tension.

Healing visualization:

In this technique, you visualize a particular part of your body that is in need of healing, and imagine it being filled with a warm, healing light. You can also visualize any negative energy or toxins being released from the body. There is no known limit to the potential of this technique.

Goal visualization:

In this technique, you visualize yourself achieving a specific goal, such as getting a promotion at work or completing a difficult task. Imagine the steps you will take to reach your goal, and see yourself succeeding.

Reducing stress and anxiety, improving sleep and creativity

There are many benefits to practicing visualization meditation. Some research has shown that it can help to reduce stress and anxiety, improve sleep, and boost creativity and problem-solving skills. It can also help to improve physical symptoms such as chronic pain and fatigue.

One study found that cancer patients who practiced visualization meditation experienced a decrease in anxiety and depression, as well as an improvement in quality of life. Another study found that athletes who used visualization techniques had better performance and were more confident in their abilities.

It’s important to note that visualization meditation should not be used as a replacement for medical treatment. If you are experiencing serious medical issues or mental health concerns, it is important to seek the help of a qualified healthcare professional.


“Visualization Meditation: The Power of the Mind to Change Reality.” (n.d.).

“Visualization Meditation: A Guide to Creative Imagination.” (n.d.).

Davis, M., Eshelman, E. R., & McKay, M. (2008). The relaxation and stress reduction workbook. New Harbinger Publications.

Goldstein, J. (2013). Mindfulness: A practical guide to awakening. Sounds True.

Tolle, E. (2004). The power of now: A guide to spiritual enlightenment. New World Library.

Lee, J. J., & Lee, J. (2013). The effect of guided imagery on reducing stress

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