3 Visualization Techniques to Connect Body and Mind

03 January, 2021
Visualization techniques are designed to help people relax and concentrate. When we visualize, we mentally create something to distract us and redirect attention away from what's stressing us.

Many people are often overwhelmed by anxious thoughts that hinder their ability to concentrate. Visualization techniques, also called guided imagery, are becoming very popular, and are a good resource to avoid this kind of thinking.

These types of techniques are actually a systematic practice in which the person creates a detailed mental image in an environment that’s attractive and relaxing for their mind. They can carry them out on their own, or in conjunction with other muscle relaxation techniques or even massages.

The goal is to associate the mental image you create with the relaxation it produces. This way, after practicing it for a few sessions, you’ll be able to simply think of the mental image in order to immediately experience the physical sensation of relaxation.

In this article, we’re going to look at three very effective techniques that don’t require too much time.

A relaxed woman.

Visualization techniques to connect body and mind

Double pane window technique

This is a very useful technique for those days when you’re exhausted after a hard day and just want to go to sleep. However, as soon as you close your eyes, anxious thoughts start to fill your mind.

  • Step one. Imagine that you have a beautiful double-pane window next to you and that, on the other side, there’s a group of people chatting and making quite a lot of noise.
  • Step two. Imagine yourself getting up and calmly closing the double-pane window. This will seal your room and make it soundproof.
  • Step three. Visualize yourself getting back into bed and imagine that you can’t hear the bothersome conversation anymore. The room is now quiet and calm, and you’re free to sleep as much as you want.

Serene beach scene technique

This is another of our visualization techniques. It’s ideal for occasions when you’re feeling anxious about something. For example, public speaking or taking a test. This is when your mind can easily start to focus on everything that can go wrong. This visualization technique is, therefore, designed to calm your nerves and manage anxiety in situations that produce some kind of insecurity or fear.

  • Step one. Visualize a beautiful white sand beach. The sky is perfectly blue and you can see and hear the soft waves lapping on the shore.
  • Step two. You’re lying on a sun lounger on the beach. Your body sinks into the soft cushion and you feel the heat of the sun on your skin and the warm sand on your feet. It’s a very pleasant feeling.
  • Step three. Now you can see the blue of the sea on the horizon, merging with the blue of the sky. For a moment, everything is blue and seems to envelop you. The smell of the sea and the sound of the light breeze on your face relaxes you.
  • Step four. Slowly release all your tension, relax your eyes, and inhale and exhale in time with the rhythm of the waves.

Liquid silence technique

This technique is perfect for when you want to silence the noise in your mind and focus your thoughts. You can often find yourself in situations that overwhelm you.

The constant bombardment of information that you’re subjected to is an obstacle when you want to silence your internal dialogue and the voice of your unhelpful mental images. This exercise will help you relax and focus on your purpose.

  • Step one. Visualize calm and stillness as if it were a thick beautifully colored bright liquid. This liquid fills your head with peace and tranquility. It remains there for a while.
  • Step two. Visualize, as clearly as you can, how the liquid begins to flow very slowly throughout your body. It flows down your neck to your shoulders, arms, and hands. It then goes down your chest and spreads into your hips, legs, and feet. You now feel like a beautiful liquid ball!
  • Step three. Keep that image in your mind, and then breathe deeply and remain in this state for a few minutes.
A relaxed woman.

How do they work?

These visualization techniques tend to work because they’re non-verbal instructions for the unconscious mind. Your unconscious mind acts as if the visualized environment is real and that you’re actually there. The fact of the matter is that these types of visualizations stimulate the same neural networks that would activate in a real situation.

They’re easy to put into practice because they involve an element of focus that allows you to redirect attention away from the thoughts that are stressing you out. In short, all of this will help you to boost the connection between your body and your mind.

  • Mills, Harry. Reiss, Natalie. Dombeck, Mark. Visualization And Guided Imagery Techniques For Stress Reduction. Mental Help. American Addiction Centre Resource. Recuperado de https://www.mentalhelp.net/articles/visualization-and-guided-imagery-techniques-for-stress-reduction/
  • Rees, B. L. (1995). Effect of Relaxation with Guided Imagery on Anxiety, Depression, and Self-Esteem in Primiparas. Journal of Holistic Nursing, 13(3), 255–267. https://doi.org/10.1177/089801019501300307
  • Nguyen, J., & Brymer, E. (2018). Nature-Based Guided Imagery as an Intervention for State Anxiety. Frontiers in psychology, 9, 1858. doi:10.3389/fpsyg.2018.01858