Meditation versus Visualisation

A lot of people think that visualisation is the same as meditation but it’s not. There are similarities between the two, but also a huge difference. The goal of meditation is to detach from the thoughts, and is passive, while visualization engages the imagination and is more active. The confusion comes from modern marketing where many guided imagery products are marketed as meditations. So let’s look at both methods more closely.

One of the simplest meditation techniques is conscious breathing.
As a relaxation technique, it is best done lying down or sitting in a comfortable chair. Make sure you have adequate room for your chest and diaphragm to expand as you breathe.
Begin by noticing your breathing – not controlling it, just noticing. Awareness by itself may slow it down. Other thoughts will come to mind; let them float away. Gently draw your attention back to your breath. The goal is to maintain passive concentration.

Next, try to breathe in through your nose for a count of 5, and then out through your mouth for a count of 5. Don’t force it, just let it happen. Feel the air flowing into your nostrils then past your tongue. Let the breath travel to every part of your body, gathering negativity and stress, which you can then breathe out to be rid of it. The next inhalation will bring in peace and relaxation. Continue this practice for 20-30 minutes, or as long as you comfortably can.

Don’t be discouraged if you are bombarded with unwanted thoughts! With practice, you will be able to let them automatically slide out as soon as they enter.

Visualisation is like taking a vacation in your mind.
In fact, you can do just that when you’re feeling stressed! The next time you find yourself in a stressful situation, find a quiet place to be alone for a few minutes, close your eyes, and imagine that you’re lying on a tropical beach. Feel the sand beneath your body, the sun warming your skin, the kiss of the breeze moving through your hair. Breathe deeply and welcome the sensation of total relaxation flowing through your body. Just a few minutes of this can trigger your body’s relaxation response because your mind cannot tell the difference between something real and imagined!

Whichever method you choose is a matter of personal preference. As long as you do something to help your mind let go of anxiety, then you’re on the right track. And at the end of your or visualisation you will feel calmer, relaxed, and refreshed.