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Making your visualization practice integral

“If you observe your mind, you will see that your unconscious imagination is very active, creating scenario’s regarding our past, present and future. What if you made this process conscious, deliberate & directed?”

Dear Integral Meditators, 

This week’s article focuses on visualization meditation. If you enjoy the article, then do come along for the summer solstice balancing & renewing meditation this Tues or Weds, live or online. In it we do quite a lot of visualization work, particularly around goals for the next quarter of the year.  

You are invited to the Free Wisdom of Awakening meditation webinar this Thursday.
In the spirit of conscious visualization,



Article: Making your visualization practice integral
In my individual coaching practice, and in my group classes this week we have done quite a lot on visualization with meditation. The essential idea is that you can accelerate your growth in a particular area, develop a skill and/or to a degree ‘attract’ things that you might want into your life using conscious visualization. Below are a few practice points to bear in mind that will improve any visualization you might want to do. It will also make it more ‘whole’ and complete. I will not claim that the list below includes everything about visualization, but it covers some big fundamentals.
Practice 1 – you are visualizing all the time: If you observe your mind, you will start to notice that a lot of it is essentially ‘fantasizing’ or imagining scenarios regarding our past, present and future. You will see that your process of visualization is often very active already. This first practice is to

  • Notice your daily, often unconscious, visualization practice. Make it into an object of mindful observation, rather than something that you get mindlessly lost in
  • Choose which fantasies you follow and encourage, and release/let go of fantasies that aren’t serving your higher purpose

Practice 2 – contextualization of the past: Whenever you think of the past, you imagine it anew in your inner vision. So be careful to think and imagine the past in a way that invites positivity, appreciation, and good energy, rather than getting stuck in rumination-loops.
Practice 3 – Visualizing yourself present: If you are visualizing around a particular situation, imagine the qualities with which you turn up. For example, imagine turning up to your public speaking event, your squash match or your children’s party focused but relaxed, caring toward yourself and others, energised and enthusiastic, giving yourself positive self-talk as you go.
Practice 4 – the specifics of the short-term picture: Short term picture might be the next 2-6 weeks say. If you want to grow your business, or improve in your sport, what are the particular focus points you want to improve? Identify then see them in your minds eye, create pathways in your brain and body to doing these specifics better the next time you sit at your desk, meet a client, play your squash game.  
Practice 5 – medium and long-term outcomes: A medium-term outcome might be 3-6months. A long-term outcome might be more than a year, 3 to 5 years, or the final endgame you want from any training or activity, such as achieving a certain type of lifestyle, or becoming a master at a sport or art. Here you can really get involved in creating ‘ideal scenes’ of what it looks and feels like. Some of this will be specific images where particular experiences have been manifested. Other parts of the visualization would be more around the ‘mood and the feeling’ that you have now that you have achieved your end goal.
It takes a while to gat back your visualization skills. Because we use screens and computers to create images that we then just look at, initially when we start to visualize we may have to accept that our inner image-making skills are quite poor. However, if we practice consistently, you will find that your image-ination starts to regenerate quite naturally and powerfully, so don’t be discouraged. In any domain in your life you want to improve, practicing visualization that includes all five areas outlined above will help it to be a complete and powerful practice.  
Related Reading: Envisioning & presence – Climbing the mindful mountain
On mindful visualization
Mindful imagination – from superstition to manifestation
Article & content © Toby Ouvry 2024, you are welcome to use or share this article, but please cite Toby as the source and include reference to his website

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