What Is Visualization Meditation And What Are the Benefits?

Updated February 22, 2023by BetterHelp Editorial Team

When we’re children, our imaginations often run rampant as we envision ourselves in a variety of exciting scenarios. From acquiring magical powers to pretending to be like our favorite adults, using our imagination is an important part of developing our creativity and nurturing our minds. As we grow up, however, we may begin to use these creative muscles less, not realizing that imagination can be a useful tool for adults as well. We might scrap imagination because we don’t need it for most of our adult responsibilities. 

However, experts are discovering that using our imagination in adulthood can be beneficial to reaching our goals and manifesting what we want in life. Visualization is actively used by a host of successful people, including athletes, entertainers, and business moguls. While you can simply visualize reaching your goals, one of the most effective ways to use this technique is to practice visualization meditation. This is a simple, step-by-step process you can do almost anywhere and anytime. In this article, we’ll take a closer look at how it works and how it can benefit you. 

Interested In Learning More About Visualization Meditation?

What Is Visualization Meditation?

Visualization meditation combines the practice of meditation with the technique of visualization. In meditation, you sharpen your focus through mental exercises, such as controlled breathing or repeating a mantra. It’s a practice based on calm reflection.

Visualization is a technique that allows you to experience the feelings associated with achieving a future goal. It’s similar to guided imagery because it’s rooted in visual images and other sensory experiences. This technique has been used effectively by public figures and individuals who simply want to improve their lives. 

Through much research, scientists have found that visualization can even improve health issues like cancer symptoms and depression. In visualization meditation, you simply combine these two practices, visualizing something positive while you meditate.

What Are The Benefits Of Visualization Meditation?

Meditation on its own has many health benefits, such as reducing high blood pressure, lowering the heart rate, and calming the mind. In addition, visualization can help you move toward success surely and steadily. But, what about visualization meditation? What can you gain from this combination?

  • Increased Positivity: As you practice this technique, you may naturally develop a more positive outlook. You can learn to let go of the negative self-talk that might have been holding you back for years. You can also develop the habit of problem-solving and gain a more positive, success-oriented outlook.

  • Better Goals Held In Mind: Since visualization meditation requires you to focus on your goals, these goals can become more real and immediate to you. Once you’ve focused on them intently for a while, they can stick with you and inform the choices you make every day.

  • Emotional Preparation: The calming element of meditation helps you prepare for the challenges you’ll meet while working toward your goals. When you do finally meet these goals, you may be in a healthier mindset to enjoy the pleasant and exciting feelings that often accompany that success.

  • Improved Focus: Some people go through life unable to focus, but the ability to focus isn’t necessarily something you have or lack. Instead, it’s something you can develop, build, and improve over time. Flex that muscle enough, and you’ll find your focus can be as strong as you need it to be when it really counts.

  • Increased Motivation And Energy: Meditation sessions usually bring increased energy. As your body relaxes and takes in the fresh air, you may become more physically energetic. You can also become more mentally energized. Plus, your motivation might increase as you continue your practice.

  • Ready For Action: With a clear plan and extra focus, you might feel more prepared to move toward your goals every day. Instead of lacking self-confidence, you can feel more assured that you have what it takes to succeed. 

Moving Toward The Future

When you think of the challenges that lie ahead of you, you may have a vague idea of where you want to go with your life. If that’s the case, you’re more likely to stumble into anything that comes along without exerting much control over what happens to you.

Visualization, on the other hand, allows you to see the future you want in vivid terms. You not only know what you want but also know how to achieve it. Combined with SMART goals, visualization can move you steadily toward the future you want to create.

What Is A SMART Goal?

In 1981, George Doran wrote about SMART goals, an acronym that would come to be used by corporations, governments, and individuals alike when planning for the future. Here’s what it stands for:

  • Specific – Goals need to be specific. Otherwise, you know neither how to achieve them nor when you’ve been successful.

  • Measurable – Goals need to be measurable so that you know when you’re falling short of the mark and when you’re moving toward it. In the end, if the goal isn’t measurable, you may only have a vague notion of whether or not you achieved it.

  • Assignable – You must be able to assign a goal so that someone (or a team) is responsible for making it happen. Someone or something outside your control may not be an attainable goal. 

  • Realistic – If a goal isn’t realistic, it may not be fair to set it. Instead, set goals that are possible to achieve.

  • Time-related – Your goals need a deadline, or they may never get completed at all.

Goals are extremely helpful in nearly every aspect of life. It’s important to note, however, that a goal is not a visualization, but rather something you can visualize. For visualization to work, you need to find your own unique vision.

What Is Your Unique Vision?

Your vision comes from within you. You don’t impose it on yourself by making a to-do list or thinking about what you should do. Instead, it comes from your personal worldview and your inner desires. What do you want your life to look like? If you’re not sure about your unique vision, trust that it’s there within you. All you have to do is uncover it or reveal it to yourself. One way to do this is through visualization meditation.

How to Visualize Through Meditation

If you want to try visualization meditation, you’ll need to give yourself some time to stop and reflect on your life. You can do a quick visualization meditation in a few minutes, or you can take a bit longer to connect with your inner self on a deeper level.

When people first use this method, they often find it difficult to stay focused for very long. They’re quickly distracted by random thoughts or their environment. That said, persistence pays off. Eventually, you can develop a greater ability to benefit from this technique. The following steps can help you visualize during meditation.

Focus Through Mental Exercise

When you want to meditate, you can use a focusing exercise. Deep, controlled breathing helps keep you calm and alert. Plus, it gives you something to focus on other than your problems. Alternatively, you can look directly at an object and focus on that. Whatever focus you create will carry you through the next steps of the visualization process.

Focus On One Area Of Your Life

If you’re using visualization meditation to make big changes, it may be tempting to try to fix everything in your life all at once. Instead, however, it can be more effective to focus on just one aspect at a time. For example, you might focus on your career, your relationships, or your financial situation.

Imagine The Best That Could Happen

Your task during the meditation is to imagine the very best that could happen. Not only that, but try to imagine it clearly, distinctly, and in detail. Visualize where you see yourself and what you want. Picture what you want to manifest over time.

Allow Negative Thoughts To Pass

Let your worries, fears, and arguments pass by without dwelling on them. You can’t stop thoughts from coming, but you can try to ignore them and keep them from sticking. Like clouds, let them drift by and pay no attention when they appear. Focus on positive thoughts instead.

Meditate On A Mid-Range Goal

Think of a time in the not-too-distant future when you’ll have had a chance to make progress toward your goal. Ideally, what do you want to achieve by that time? What steps are you taking in your imagined future to move toward that goal?

Imagine Your Life When that Goal Comes True

Next, imagine what your life will be like when you achieve your SMART goal. Visualize the specifics of it. What sights will you see? What else will you experience? How will you feel emotionally?

Step Back And Enjoy the View

Now, gain some perspective by imagining that you’re watching yourself experience the good feelings and exciting sensations associated with achieving your goal. Enjoy the moment, knowing you’ve already taken an important step toward making your dream come true.

Come Back To The Center To Choose Immediate Steps Toward Your Goal

The last step of visualization meditation is to think about the concrete steps you’ll take in the coming day, week, or month to move toward making your goal a reality. Make these short-term SMART goals, and dwell on their ability to guide you toward success. As you close your visualization meditation, relax into your physical self, feeling the sensations that are present in your environment.

Move Toward Your Goal Every Day

Although the meditation itself is over, you can continue to benefit from the insights it gave you. You can’t go about your life in a constant state of intense meditative focus, but you can reflect regularly on your goals and the actions you take toward these goals. Better yet, take small but consistent actions every day.

How To Get Started

Meditation is one of the simplest exercises to try because it requires no tools outside of your body, your focus, and your mind. If you’re ready to start your visualization meditation journey, you’ll find a few tips below.

  • Find a quiet, distraction-free place to meditate: After a little practice, you may be able to meditate anywhere, but those who are new to meditation are more likely to succeed in a quiet environment with limited distractions. Put your phone on do-not-disturb, settle in, and start meditating.

  • Practice your visualization every chance you get: Imagination is like a muscle that needs to be worked out. Even after you’re done meditating and visualizing, you can continue trying to build these mental images whenever you have a chance. Whether you’re imagining your workout before you lift weights or you’re picturing a great day at work, try visualizing every aspect of your life to get more practice.

  • Be as realistic as possible in your goals: There’s nothing wrong with dreaming, and it’s a positive thing to expect the best from yourself. However, there’s wisdom and happiness in knowing your limits and only working toward goals you can achieve. When you set unrealistic goals, you may inadvertently set yourself up for failure, which can be detrimental to your mental health as well as your future goal-setting attempts. Make sure to set goals you’re capable of reaching.

Interested In Learning More About Visualization Meditation?

Online Counseling With BetterHelp

If you’re looking for affordable, convenient online therapy, you can connect with a licensed mental health counselor through BetterHelp. Meditation visualization is just one technique your counselor can teach you to improve your life. You can also get advice on other mental health concerns, find new coping techniques for stress or worry, and learn how to have more control over your emotions. BetterHelp allows you to choose when and where you meet with your therapist, and you can pick from video chats, phone calls, or in-app messaging as means of connection. 

The Efficacy Of Online Counseling 

Online therapy, if you’re considering this route, has been shown to be just as, if not more effective, than face-to-face therapy. A review of current studies on the differences between online therapy and face-to-face therapy and their processes and outcomes indicated that online therapy yielded better results than traditional therapy. Online therapy could be an option for you if you want expert help in visualizing yourself as successful, confident, worthy, or in any other way.

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“As I maneuver through difficulties, Krista has made the experience a little bit easier, less lonely, and something of a challenge to overcome rather than a reason to be stagnant. I’m grateful for her professional skills and long-term partnership I have been fortunate to be able to build. Living this past year mindfully the best I can made me see my strengths and things I need to work on clearer. The resilience I’ve gained and Krista helped me realise became a quality of mine I’m very proud of. I believe the skillset and tolerance I’ll continue to gain living mindfully in my 20s will be an asset that will help me tackle any issues that come up in the future. Krista really understands my values and aspirations. She encourages me to pursue my passion and chase my dream no matter the many, long-lasting, face-scrunching hiccups along the way. I’m also thankful for BetterHelp. This is only possible online as I move and travel a lot.”

The Takeaway

Visualization meditation can help you mentally prepare for success as you work toward the life of your dreams. It can have many benefits for your health both physically and mentally. Meditation is not a substitute for professional intervention, and in some cases, may not be enough for the problems you’re facing in life. By connecting with an online therapist, you can learn how to reap the benefits of meditation and other types of healing practices. With the right support and the right tools, you can achieve your goals and live a healthier, happier lifestyle.

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