There are seven main visualization meditation techniques.They can broadly be categorized into two main types. Techniques that focus on visualizing something tangible outside of the body and those that encourage us to see from the mind’s eye within. To find a visualization practice that works for you, consider one or more of the following types of meditations.
1. Yantra or Mandala
A yantra is a diagram made of geometric patterns that, I’ve explained to students, is kind of like a mantra for the eyes (In fact, most yantras are related to a mantra and deity). Commonly used in tantric practices, contemplating a yantra can be a powerful tool for focusing awareness. However, even without a specific meaning attached, any mandala can serve as an object of meditation. By visualizing symmetrical and repetitive patterns, either with our eyes open or internally, we form new pathways in the brain and stimulate a sense of balance, clarity, and relaxation.
2. Guru or Deity
Many spiritual traditions focus on visualizing either a spiritual teacher or a deity and calling upon its qualities. Keep in mind that in both Hinduism and Buddhism, gods and goddesses represent different virtues of the divine and of ourselves. By visualizing deities, we focus on embodying these qualities in our own lives, so before beginning, find a deity that you can relate to and whose traits you wish to embrace in your life.
3. Anything else that has meaning to you
If the objects above don’t resonate with your interest, experiment with visualizing a candle flame, thee imagine of a flower, the sun or moon, your favorite place, or the eyes or face of a loved one. Anything that brings you a feeling of tranquility or ease can help you to come into a place of higher self-awareness and is a suitable symbol for visualization.
4. Chakra or Energy
A common internal visualization exercise is to focus on light or energy within your body. One way to practice this is by focusing on either a specific chakra (third eye, heart, etc.) or on all of the chakras sequentially as a spectrum of light and colors. If you’re unable to see colors, you can simply imagine these energy centers as lights, flames, symbolic lotus flowers, or high-density places of spinning energy.
5. Guided journey creative visualizations
Typically scripted, journey-style visualization can be beneficial to those who have trouble keeping the mind focused or for those who are looking for insight into daily life. These meditations usually include a relaxation exercise followed by a walk through nature, suggested encounters of some sort, and symbolic objects or obstacles that you might find throughout your way. These practices are usually created with the intention of connecting you with different aspects of your subconscious mind.
It can also be empowering to lead yourself through a journey of your choice, especially through a difficult situation in life, in order to see yourself choosing behaviors and actions that are beneficial to you. Various theories suggest the idea that our thoughts control our realities, so visualizing real-life scenarios can serve as a powerful exercise in overcoming challenges and creating the behaviors that you want to actualize.
6. Color breathing
Take a few moments to decide on a feeling or quality that you want to bring into your life. Next, assign a color that best relates to this feeling or quality. For example, if you want to feel happy, you might choose a soothing blue or energizing orange. If you want to feel calm, you might choose green. When you’re ready, close your eyes and breathe slowly and deeply. Think about the color you’ve selected and visualize it in your mind. As you breathe in, feel the color wash over your face, arms, chest, legs, feet, hands, and fingers. Breathe in the color and feel it completely filling up your body. You can exhale and stay focused on the color or you can feel you are breathing out any negative feelings.
7. Loving-kindness meditation
Loving-kindness is a Buddhist meditation that helps you build compassion, empathy, forgiveness, and acceptance for yourself and others. This visual meditation practice involves feeling and imagining yourself sending kindness to important people in your life.
You begin by imagining someone you care about deeply. As you feel their presence, you repeat a comforting phrase like “may you be happy, may you be safe. May you be healthy, peaceful, and strong.” as you repeat these words over and over again, feel your gratitude for their presence in your life. Stay with that feeling, repeating the comforting words.