Mindful Living

5 Essential Daily Visualization Exercises

What you think, you become. Vidya Sury, Visualization

I’ve always believed in the power of visualization. It all started with lists during my childhood. My Mom would often tell me to “see” what I wished for, and this helped me work harder towards what I wanted. After all, there’s a huge difference in seeing a word and a picture, right? For example, if I wanted a new dress, just writing “dress” vs. a picture of the dress – guess which one made me more passionate about wanting it?

While  visualization during childhood was restricted to mostly essentials and perhaps a few fun things that all children want, such as books, a new toy or visiting a place, I found it to be a wonderful motivational tool as I grew older. Long before mind mapping was in vogue, we used paper and pencil to visualize strategies at work. I would have a secret vision board in the form of a scrap book where I pasted pictures I cut from magazines or just sketched the things I wished to achieve.

Later, I started putting up a vision board where I could see it – just a sheet of thermocol (polystyrene) covered by a brightly colored fabric on which I fixed notes and pictures using drawing pins. There’s something about “seeing” what you want that makes the journey all the more exciting as we put in the effort to achieve it. I still enjoy doing this!

Visualization is such an effective way to make changes in life. I’ve taught my son to do this too, and I am happy to think he’s much better at sketching things than I. Today, this technique is used successfully by many people to achieve whatever they want in life.

And so, I was quite thrilled when I saw this infographic from Mindvalley. Here, Jeffrey Allen, a spiritual teacher, energy healer, and author of Duality on Mindvalley Academy, offers five essential daily visualization exercises in the form of tips to improve everything you do.

If you’ve wanted to be more creative and focused and if you want to be confident in your decisions and clearer about your future, this infographic may be just the thing you need to take action with.

These 5 simple energy based visualizations can be done to naturally improve your day-to-day creativity, intuition, and confidence.

Visualization exercise for Focus

It starts with Focus  to gain attention and clarity. You naturally need focus and attention to think clearly and use your intuition.

Here’s what you do to become focused:

  • Imagine there is a magnet behind your eyes gathering all your scattered energy and attention.
  • Sense and feel your energy as it starts to concentrate behind your eyes.
  • Allow yourself one minute to collect your energy before you open your eyes and get on with your day.

Visualization exercise for Inspiration & Creativity

This is to let your creative energy flow. You know that creativity requires energy.

Do this:

  • Imagine streams of energy flowing above you being drawn into your head.
  • Feel it go down through your neck, down your arms, and into your hands.
  • Let one minute pass
  • Now start opening & closing your hands to increase the flow of creative energy.

Best thing is you can do this from wherever you are – even at your computer.

Visualization exercise for Boundaries

Give yourself room to breathe. When you feel overwhelmed by your day, this visualization can help you gain breathing room and build an energetic presence.

What to do:

  • Imagine a warm, glowing aura expanding from your body until it is about arms-length on all sides.
  • Now feel the bubble of energy around you making it easier to breathe and be more aware of your body.

Visualization exercise for Grounding

To go about your day with focus and energy, you must be powerfully present in your body.  It’s funny how easily we can get scattered during the

day. With all the things we have to do, it is easy to feel lost and forget where we are.  The quickest way to achieve a peaceful, powerful presence is to reconnect with your body and the Earth.

Do this rooting exercise:  

  • Imagine a tree trunk extending from your hips deep into the Earth.
  • As you root, feel yourself becoming powerfully present in your body.
  • Hold this intention for one minute.
  • You will start feeling grounded and connected to the Earth, and the effects will last for hours.

Visualization exercise for Decisions

Here comes the best part. Visualize your future possibilities. Visualization is a powerful tool for intuition and making choices, keeping you alert and energetic.

Practice this:

  • Imagine a movie screen or stage before your eyes.
  • Think of three possible choices you might make about something in particular.
  • For each choice, visualize a path for each decision and imagine walking down each path.
  • Observe your reactions to what you see and hear.
  • Which journey did you enjoy the most? That should indicate your preferred decision.

Practicing these exercises regularly can increase your confidence in your decisions and keep you in tune with your intuition. You can do them anywhere – all you need is your imagination. Do try and enjoy the results!

5 Essential Daily Visualization Exercises Vidya Sury

Thank you MindValley

Do you practice visualization? How have you benefited?

Do share in the comments!

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11 Comments

  • Reply
    Robert Bowley
    March 16, 2016 at 2:57 pm

    Hi Vidya what an interesting post to read. I gave the exercises a go and you can definitely feel the positive effects. I discovered the power of visualisation many years ago whilst going through a difficult patch. I had read a book by Napoleon Hill which suggested writing your goals down which I did. Because I was so busy I didn’t give them another thought until a few years later when sorting some paperwork out I discovered my goal list again! Would you believe it…I had achieved everything I had written on that list! I was so happy. It just goes to show the power behind ones intention and in writing it down on paper.

    • Reply
      Vidya Sury
      March 16, 2016 at 9:57 pm

      Thank you, Robert. That’s wonderful to hear! Intentions are definitely powerful – simply because that’s where we focus our attention and effort! Happy to connect with you!

  • Reply
    Ravi Roshan Kumar
    March 16, 2016 at 4:24 pm

    Hello Vidya ma,am,
    Nice meeting you here.. 🙂

    I am very happy to read this article, you know. You have written very effective and proper way so that I enjoyed lot reading this article.

    Deep exciting knowledge of visualization exercise is more beneficial and helpful for our human life. I understood it better after reading this article.

    You have designed better info-graphics, through this info graphics it is easy to consider and understand. You are brilliant ma,am.

    I appreciate you for your kind work.. 🙂
    Thanks a lot

    Have a good day..
    – Ravi.
    Ravi Roshan Kumar recently posted…20 Self Improvement Tips that you can Implement Right NowMy Profile

    • Reply
      Vidya Sury
      March 16, 2016 at 9:47 pm

      Thanks Ravi – that infographic was designed by and belongs to MindValley. 🙂

  • Reply
    themoonstone
    March 16, 2016 at 9:07 pm

    Visualization sounds very interesting Vidya. Will definitely try this. Thanks for sharing.

    • Reply
      Vidya Sury
      March 16, 2016 at 9:46 pm

      🙂 Thank you, Asha! It really works! I’d love to know your experience.

  • Reply
    Jaishvats
    March 16, 2016 at 9:11 pm

    The one about the tree trunk connecting to the earth was really amazing…
    Jaishvats recently posted…Glasses, sunglasses!My Profile

  • Reply
    Darla M Sands
    March 17, 2016 at 11:39 pm

    Thank you for sharing this! Best wishes to you and yours, my dear.
    Darla M Sands recently posted…BeetlemaniaMy Profile

  • Reply
    Birgit
    March 21, 2016 at 9:09 am

    This whole write up is inspiring Vidya. I believe in what you wrote and have done this in some form since I was a kid to get through tough times. I believe in breathing…deeply and closing my eyes and just listening to my breath. I love to see where I might be and I love day dreaming.

  • Reply
    Shankar
    March 29, 2016 at 4:58 pm

    Wonderful article with good infographics. Visualization exercise is very important especially for children. In childhood i am below average in academics and when i started visualization exercise i scored more marks but it took many year to find a solution for my problem. Most of the children have same problems so parents should teach their son these kind of exercise to make them smart.
    Shankar recently posted…AP POLYCET 2016 application form online last date notificationMy Profile

    • Reply
      Vidya Sury
      March 29, 2016 at 5:20 pm

      Thank you Shankar. You are right. And I think children are the best candidates for visualization, especially with all the performance pressure they have to manage.
      Vidya Sury recently posted…Why Forgiveness HealsMy Profile

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