Sixty Minutes with God: A Visualization
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For example to further develop personal goals or for more mindfulness, to improve goal-oriented decisiveness, to master new challenges and to live love and love life. The fact that being happy is not a coincidence, but doable and how you can become your own life coach in your everyday life are the foundation of my work.
You want to truly be at home with yourself? Mahatma Gandhi. Peace - We have a dream. Our modern world is loud, restless, and full of fear and worries that conspire to make our life difficult. This guided meditation for inner peace 45 min. Autogenic training self-hypnosis and deep relaxation, which are integrated into this healing meditation, have already been proven to support the healing process.
The wish to have a child — enjoying a time for worry-free love. This guided meditation in collaboration with an experienced midwife will help you to step off the high-pressure merry-go-round of thoughts and to let go of fears and worries. Detox — for body, mind, and soul. You can let go of what is not good for you, experience a new clarity, and feel, in your body and mind, how you are once again being filled with new energy and joy. So you see, this is much more than a relaxation meditation for stress relief.
Enough of this already! William W. Positive Thinking. Nowadays neuroscientists observe measurable brain waves and neural networks. In the process they detect that the choice of our thoughts changes our body biochemically as well as our condition feeling accordingly.
Simply put: What we frequently think creates our reality. Siddhartha Gautama Buddha taught: "What we think we become. Joshua Immanuel the Christ taught:. The Vedic scriptures India's books of wisdom teach us the karmic law of cause and effect. Thought is the cause, experience is the effect. The word meditation means to think, muse or ponder. Thus meditating supports us with filling our consciousness with better thoughts and to positively change our usual way of thinking. What do you think? Do not tell me your roles as daughter mother son father etc.
Those are only descriptions, words and experiences which you carry and which you have made. What do you think — who are YOU, who has experienced all of that, done all of that and carries it? The most vivid memory in that short period of time was music blaring and a colorful dancing stereo. I really enjoyed the tune and tried to youtube the song while dreaming but to no avail. And it happened twice during the same night one with, one off pressure mat! None of these happened before; not the amount of creativity I felt and neither being lucid. And I can only attribute these moments to the visualisation practices.
As for the program, I would rate it 7. At least a 7. The score is lowered because of the price unless you buy in bundle which I did for some other tracks. But honestly? No joke!
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I have one question Marko, have your short-term memory improved? I understand that when you are able to create images you can play around with memory-palace etc but what about the above? What a rewarding experience! I think my short term memory improved indeed. Thank you for your review! Marko, thank you for writing this. But they are just that, afterimages. Afterimages are not the same thing as mental images. Afterimages are an optical illusion and are caused by the eyes continuing to send signals to the brain after staring at an image for too long, and are not created by the mind itself.
My question is, how long did it take you to go from seeing afterimages to a mental image? Are you telling me you were initially seeing afterimages and then one day you were also able to construct mental images? And if so, how long did that transition take? The afterimages are, of course, not the goal of the the exercise. You can use them rather as a stencil for actual mental image to fade into. If you get very bright afterimages, please try reducing the time you spend observing the object or photo.
Think about it as taking a snapshot. For me it took maybe three weeks of trial and error to get some vague mental images. Then, all of a sudden, one day, I got stunningly crisp and clear images… but this lasted only an hour or so. This happened when I was tired and deeply relaxed. After that, it took me more weeks to make any progress at all. I know, this can be a frustrating process but, because this is such an intangible matter, only persistant experimentation will show you the ideal way to practice. With the guided meditations, do you mean listen to the sound whilst you do the above exercises?
Or are you saying try to visualise what is in the videos of the guided meditations? Try visualiying the scenes of the guided meditations. Of course you can choose some relaxing meditation music to boost your level of relaxation while doing the other exercises. Hi Marko. I just stumbled on your forum.
I used to be able to visualize very bright, vivid images, but one day after having a panic attack a result of a stressful year career in corporate America, a breakup, etc , I suddenly started see black whenever I closed my eyes. This is about the sixth month after the original occurrence, and unfortunately my short term memory has been slightly affected as well. I just want to thank you for the encouraging words of motivation. I, too believe in the power of positive thinking and belief in the ability to shape and improve the mind. I plan on starting the exercises today and staying consistent for at least 30 days.
Out of curiosity, do you know of any cases of people who used to be able to visualize clearly and lost the ability, and subsequently regain the ability through a practice such as this one? But, why not see for yourself? Please keep exploring different exercises not just the ones you read here and follow your intuition.
It seems to be a rare case to lose your ability to visualize completely. Will you be the first person? I would love to hear about your progress. Please keep us updated! Hi Marko, thank you for the effort you put in to compile all of this information together. I could not even picture something as simple as a circle. That if you had this disability, you were stuck with it for good. I began to feel it too, when I struggled hopelessly for days trying to get the faintest hint of a visualization, only to be met with disappointment. And as someone who is trying to be an artist, this was extremely discouraging.
So thank you for being one of the few beacons of optimism in this sea of self-defeatism. I want to thank you for your post. You have no idea the hope you just gave me! I recently decided to meditate in order to be less stressed and found that not being able to mentally see images transforms the process into a nightmare. I will definitely try your guide in hopes that will help me overcome my blackness! Again, thank you so much! First of all, thank you from the bottom of my heart for all these clear steps and the hope you gave me.
I am truly desperate to learn how to visualise. I used to think that if I want it bad enough, it will happen. I have never been able to visualise. Not even when I was a child. However, after all these years, I am still here, incapable of see anything whatsoever. Three days ago I started to follow the steps above. I read the books about visualisation — I read and listened to everything I could find on the subject. I am able to see some simple geometric figures, but only for a few seconds.
But, I do not see the colours. I tried for many hours in these three days because I am truly desperate. I am not giving up but it is possible that some people really cannot visualise? I have to see it in my mind, there is no other way. I need to make this work, for the love of my family. So, thank you and God Bless. Go ahead and apply gentle but persistent effort.
Employ all your senses in writing. Visualization is just a tool. In your case and this applies to probably thousands of other successful, happy people, too writing is a perfectly effective substitute to get clarity, direction and drive in life. To point you to some great resources to get the most out of life through writing, check out some of these titles on Amazon or your local book store:.
Thank you for your kind reply, Marko. Appreciate it immensely. Yes, I already write my dreams on paper, but something is definitely blocking me into realising them. I have done progress with visualisation. I am clearly seeing words I wrote on a piece of paper , but only when I am practising. However, the colours are all wrong.
I can only see blue and violet and not when I should see them. Thank you for all your help and kind words. Hi, these seem like good exercises but I have a problem when I try and visualise and maybe you can help me or know if it has a name. Have you every heard of anything like that before? Like imagining an orange or a dice? Then, move ahead and increase complexity. Maybe your subconscious mind keeps you from advancing in these particular scenes. Employ gentle persistence and effort and keep revealing clues that can guide you.
Your personal continuous experience will tell you what works best for you. Hello Marko i used to try those exercises for like a month but uncostantly and then i stopped because of boredom.. I want to start again, and this time i want to to do it seriously.
But before start i have to make you two questions: 1 often i have troubles talking about my experiences, stories i have lived, things i have seen, because i have problems at recalling them. So when i try to think about these experiences i miss a lot of important details, and i have trouble to translate them in words. Do you think that developping my visualization skills i could solve this problems? Do u think i could recall my experiences and memories easier and with more details? I hope you understand what i m trying to explain. Or just when i visualize consciously?
In terms of memory, I love this one exercise. Begin with the very first thing you did when you woke up and go through your whole day in sequence. Just like a movie. What kind of conversations did you have? What did your friends wear?
What did you do after you left the house? You can push this really far and spend a lot of time on this. If do not want to commit too much time on this exercise, you can select just a particular part of your day but focus on remembering more details. Here again, what you focus on… you will strengthen. If you constantly dig for details, then… you get the point. Or, when I think about traveling a certain route with a goal in mind, I do this subconsciously. The bottom line: First you have to push yourself all the time and whittle away at the resistance and blurriness. You can reach into all directions.
You can delve into old memories and over time rediscover lost details or you can use the mechanism of your mind to go into the future using the principles of Psycho Cybernetics : Rehearsing a future scenario like a meeting with yours boss, a lovely evening with your loved ones, the ideal golf shot, etc. Do you have any tips for this? Thank you again MArko. Now, you can refine your practice and put more focus on the faculty you want to strengthen… in this case your ability to reproduce imagery in clarity.
I know I keep repeating this but, what you focus on, you strengthen. If you want to improve the auditory channel, the same principle applies.
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You can make it a practice to recall conversations. If you seriously want to improve this ability, write it down. Contrary to your belief, aphantasia is a real thing. His brain was not affected in any way otherwise; it was only a cardiac procedure. If you have aphantasia, then it is not possible to learn how to visualize.
I think of it as a gift; it keeps me more down to earth and realistic, and better at solving problems. Having to visualize everything to learn and solve problems just slows you down anyway.
Hello, yes, I agree there is a confusion about what Aphantasia is and is not. Perhaps the prehensile toes on the feet can do it? Additionally, I am one of the blind who is devoid of other mind sensories, such as smell and taste experienced in the mind. Aphantasia is a spectrum, like autism is a spectrum. I appreciate your efforts here and believe it will help some who are mildly different. But, nothing in these exercises addresses the concurrent situation of nonexistent sensories.
Perhaps, you are as different as two people with different colored skin. One has more melonan than another. Thank you! Even if it were comparable to someone losing neurological control of a limb, even that has been overcome with enough determination. I have been struggling for years with this disability or weakness or whatever you want to call it, but I know I must overcome it. I meditate for hours in an attempt to calm my mind, and I try my best to retain afterimages as long as I can. I can only hold them for a second, but even in the past few days I have grown more aware of the mental images that flicker away as I wake from sleep.
I think there is a way to overcome this, and likely other internal senses will fall into place after the visual element is working. My 31 days are up and unfortunately I have not improved. My visuals are just as vague and distant as when I started. I did the candle, colors and shapes exercises for 15 minutes a day. In addition I also tried to visualize and memorize hiragana.
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I really wanted this to work and kept an open mind throughout, even towards the end when it was becoming very clear that it was not working for me. The deeper you can let go and relax during your exercise sessions the easier the access to your realm of imagination. At first I thought it was working, I did seem to be getting slightly better. Any tips for solidifying progress and preventing reversion? This is totally normal. Since I published this article I continued practicing almost every single day.
Sometimes it seemed I made a major breakthrough to a new level… just to find out, the next day, all progress was gone again! Perhaps you want to alter your exercise a bit to prevent boredom through repetition. You could exercise with some simple objects or, what I love to do, go to Flickr and experiment with some of the many breathtakingly beautiful photos there. Is this supposed to be like this? It could be a glimpse of the after images. Then, this also reminds me of the white flashes you see when you apply pressure to your eyes.
Please make sure you consciously relax prior to the exercises and keep testing. From my own experience there seem to be two modes of visualization. Firstly there is the dull, lifeless visualizations that are vague and distorted. The images are more like silhouettes or outlines moving about behind a cloud of black fog. I can control them and direct the scene, but it takes a lot of mental effort.
And then secondly there are the perfect clarity, full color, detail-better-than-real-life visualizations. These ones appear randomly and only for a split second. I cannot control them. Does thing make sense to anyone else? Which one are you guys talking about? We are mostly concerned here with the self-manufactured visualization that you can shape, create, control through mental effort… thus enabling you to harness its power to improve your life through, for example, braking bad habits, inciting passion, memorizing, envisioning your ideal future, etc.
All the exercises here are simply a means to an end to gain more control and clarity over the images you fashion purposefully though willpower. I have no other problems suffered no trauma it is just who i am and I am one of those who will never be able to visualise. Not occasional practice. But at least 15min. No one told them how to do it.
They apply it naturally on many occasions during the day to review the past, to rehearse the future, etc. They spend a great deal of time visualizing every day routinely, automatically… honing this asset. In a nutshell, as someone who starts from scratch, I think we have to invest a good amount of time to bring this muscle to life, strengthen it… and then… apply it frequently and routinely in our daily life.
Do you find that starting from scratch gives you complete control? Or do things come to your mind randomly at times? Especially if you start from scratch, images will be hard to tame and you have to gently fight for stability and control. The more you hone visualization the more you become the active director of your internal movies. As the transition from crawling to walking is an amazingly complex process, so, I think, is the learning to visualize in great clarity and stability.
Your first few steps will be shaky and unstable. Thank you for your response. Learning to walk seems like an apt analogy. I read through the the whole process and from what I know about the brain and the mind you make sense. I imagine things all the time. I feel like the image is there behind a door in another room. I am going to give these exercises a go. The more you resist unwanted images the more the unwanted images try to appear.
Eventually they will dissipate if you just view them clinically without any emotional reaction. Hi Marko, thanks for the exercises. This one stays for a lot longer and I can focus on it. My question is, which of these two after images am I supposed to try and hold onto? Should I only worry about the initial brief image? Or are both valid for practicing? Also, do you think using black and white images is a good exercise instead of a candle? Or is this maybe a bit more advanced? You could think about the shapes, the colors, the proportion, and you could also imagine holding the object, feeling its contours.
For some people black and white images seems to be easy to replicate. I found it more difficult. In fact, my mind seems to have an easier time with colorful, vivid images. Thanks for your response. Some black and white images seem to work for me, though not the whole image. I guess the contrast helps. Looking out of a bus window and closing my eyes, trying to hold on to what I was just looking at, has been fun and helpful. But the question how you visualize the image? I mean, you imagine the canvas in front of your closed eyes?
It seems I am trying to reconstruct the image and paint it in the black space when I closed my eyes. Or image should be somewhere in your head and you should avoid concentration on your kinda eye area? You can certainly imagine a canvas or a screen monitor, cinema, phone, … in front of you… and even painting on a canvas works well. I like to imagine a canvas white, back, blue,..
This I do, when I have trouble getting a clear image of, for example, of a blue rectangle. Thinking of using a crayon or a paintbrush to paint makes it more tangible. But, please take some time to experiment. It may work better for you to focus on a specific location. See what works best for you. Thanks for putting up this post. I am practicing from the past one month, I started from almost zero , and I can conjure mental pictures in my head, but they lacks clarity to a very great extend.
Use an imaginary pen and retrace details outlines, sub-shapes, light reflections, colors, … while observing. With your eyes closed, repeat the process of using your imaginary pen to recreate the object. The more careful you observe, analyze and internalize the little things… the better, clearer will be your final drawing. How the little things are internalized? By practicing again, again and again or are there any special methods on internalization?
Also, how the colors can be made more vivid? For me it helps if I suggest to myself the color I want to see. I have recently started to do that, for around three to four days , with absolutely zero gains. Are you sure it would work if I practice persistently? Hi Arka, I appreciate your comment.
Yes, I can confirm you that it worked for me and other people who started from scratch like you too. Vital key is you keep practicing on a frequent basis. Did this happened to you? How you persisted to get rid of this situation and for how much long? I understand your frustration and, let me assure you, this is normal. The only way you can get better both in clarity and stability is to practice a lot. For me it took about 6 months of daily practice go from where you are to right now to being able to see clear images.
All I know is that with endurance and persistence you will improve. Think about it for a moment: How important is it to you to acquire this skill? I think, if you plan to benefit from visualization for the rest of your life, it sure is worth practicing a few minutes every day. As you have succeeded in visualizing, among these which exercises were most beneficial for you surely some of them should be more beneficial than the other?
I have a routine that I followed and still do. On my phone, I created a folder with a shapes and b photos goal images, landscapes, fruits, symbols, etc. So, every night, just before bed, I open up that folder and I go through some of these images. This, I think, helped me most.
Try adding new images to avoid boredom. Also use images that are meaningful to you and evoke emotions breathtaking landscapes, images of your goals, family photos, …. But this might be different for each individual. Please test working with emotional, meaningful photos, and landscape photos. Hello Marko, thanks for sharing these exercises that i started practicing since 3 days.
At second exercise i noticed that when i close my eyes i see blackness for 2 seconds, then if i try to recall the color the afterimage of the square with inverted colour comes in the back of my eyelids and it lasts like seconds and then it vanishes. My question is: Do i have to focus on the afterimage?
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Because i have issues at recalling the colour. Last question: Do i have to practise all five exercises everyday? Or maybe i need to try only the basic ones and when i get better if i get, i hope to i need to try also the last exercise? Thank you very much. Hi Alex, You can focus on the afterimage while thinking about the color. Best you practice two times daily. If you really get bored with any of these exercises, try to get some variation.
I like to use, for example, a simple memory match game from Googleplay. When I play I try capture the details and the position of each single image. Repeat the process, collecting more details and close your eyes again. Will this help me imagine the fiction I am reading? I have never been able to picture the books I read, and have always wanted to.
Hi Luke! Yes, you can enhance your reading experience dramatically when you consciously envision a story. Like with the other imagination exercises, this is about patience and details. Read a line and internally replay it on your mental screen. Even if you initially see nothing, internally describe details. Start maybe with paragraphs a day until you get better.
If you make this a strong habit, this will help you to create a phenomenal memory for anything you read this way. Persistence and discipline are your best friends. Butler gives you lots of examples and exercises on how to imagine what you read. Thanks for the reply. I will check out that book. I struggle because I want to be a writer, and have natural talent, but I do not enjoy reading because I do not imagine it, and describing things visually is difficult.
I notice that if I even notice the outside world at all, I am often at a loss of words to describe it. I often find myself resorting to poetic similes to describe what I see. I am usually too lost in deep thought to even notice most things. If I could manage somehow to create a link between the verbal part of my brain and the visual, I think I would be a great writer. Hopefully these exercises will work.
Now I think that you can, with some training, train your observational skills too. You could do this anytime during your day. For example, you enter a restaurant and you make it your goal to perceive as much as possible. What kind of people are there? What are they wearing? What are they talking about? What does the environment look like?
Observe with great care for some time and later recall as much as possible on paper. Here again, the more details the better. William Walker Atkinson teaches in his books a great deal about perception and observation and clearly states that observation is a skill that can and should be acquired by anyone who is willing to put some time into it. Another method you can use, which has been introduced as Image Streaming, can also help you a great deal with ability to observe details.
What you do is you consciously relax through with preferred method. When you reached a state of calmness and relaxation, focus on your mental imagery. Even if you see blackness, or blurry images, keep describing something. Apparently, some studies stated that these exercises increase your IQ when performed frequently. Marko, let me just say that I am happy to have found this site! I started doing these exercises 3 days ago and have only had success with the first three, with a tiny bit of success with the fourth, and none at all with the fifth.
I was wondering though, since the exercises involve afterimages, is visualization really being trained? As in, can I go from only ever seeing afterimages to being able to conjure up images at will? That is my goal. For a bit of context… I do dream in full color and sound, so I feel that I do have at least some capacity for visualization. Anyway, yeah, I just wanted to know if doing the afterimage exercises led to being able to create mental images at will? Hi Leo, I think you can compare the visualization process to something like this: 1.
The more info and detail you stored away the more you can recollect. So, with persistent training you will be able to keep the images firmly in your mind and even recall and recreate then from scratch. And I think the process is somehow comparable to dreaming and the ability to recall dreams. If you start keeping a dream journal you will begin to remember more dreams up to per night every single morning. What does it mean that I could do this on the first day??? I would love to connect with you and share my results.
Send me an email. Would love to know more about how your visualization is going too. This is great stuff!!! How long can you practice for each day? I usually spend minutes per day. You may want to test for yourself much much is good for you. In the beginning you might get tired from trying too hard. But yes, in my experience, the more you practice the faster you get better. But anyway no matter how much hard work and effort I put in, I get no results…. This is so important to me. This has not worked for me, either. The only time I can visualize is while sleeping.
I think it may be a dissociative symptom of clinical depression and depersonalization. However, a large reason why I am depressed right now is because I cannot visualize, and keep failing school consequently. Very frustrating. Marko — just discovered something and thought I would share it with you. When you stare at a color for a length of time, you will see the opposite color when you close your eyes.
That explains why I can imagine objects in the correct color, but could never see objects I was looking at on my screen to appear in the correct color. The best news of all, however, is I am seeing the objects very clearly and I have you to thank for it! Most people would have given up already. Personally, I started rehearsing my future goals with their associated actions — finally in vivid detail and clarity. Another thing I picked up again is memorization quotes, content of books, vocabulary, … So much more enjoyable with good visualization skills. Sorry for the grammar errors above.
In the Remembering Your Dreams course, Dr. Thanks for the suggestion! Hi Brandon, I have struggled to visualize for a long time. Is there anyway I could contact you to ask you a few questions? Jon, did you try the exercises? Key is to stay with it for at least 14 days to see somewhat of an improvement. This, unfortunately, takes long to develop but daily practice will pay off. Marko, I have done these exercises in the past. I do not remember for how long. I will try again.
I just wanted to know if you guys started from absolute zero in terms of mental imagery. Was the very concept of visualizing completely foreign to you? There seems to be talk of the afterimage eventually transitioning into a mental image. That has never happened for me. If this exercise works, it would be a major breakthrough. Jon, yes, I started from zero and, as far as I understood, Brandon did so too. As a note, for some reason it seems easier for me to to work with happiness-teasing photos like beautiful beaches, lush landscapes than with anything else.
What I described above I see on the backs of my eyelids. My wife says real visualization is not there, but out in your mind. I think it purely takes part in your mind only and, if you focus on the backs of your eyelids, you might prevent yourself from getting the best results. Every time you close your eyes make sure they are absolutely relaxed. Then, while you visualize, can you try focusing on the center of your head?
This works for me when I realize I try to see with my eyes instead of my mind. After you get well accustomed to this idea, everything tends to go on just fine. The keys are persistence and regular exercises. Take a blank sheet of paper and draw a simple geometric shape on it, such as a circle. Use a black marker, so the lines are thick and sharp. Observe the circle for seconds, then close your eyes and try to hold the image as long as possible.
Then close your eyes and repeat the visualization attempt. You should use different shapes for every practice session. Your goal is to learn to hold those mental pictures for at least two minutes without losing them or getting tired. Or you could try to make it smaller and smaller, until it turns into a dot and then completely disappears. For example, when you try to morph a square into a circle, it turns into a hexagon instead. Try to continue a botched transformation and repair it into a successful one, like morphing that hexagon into a real circle.
Again take a blank sheet of paper and paint a color spot. It should be quite big, at least 5x5cm. Observe the spot for seconds, then close your eyes and try to hold the mental image of it for about seconds, then open your eyes and repeat. You should do this at least 30 times during one practice session. Sit comfortably, take you cellphone and observe carefully it for about 1 minute. Now close you eyes and picture it in your mind with highest possible detail. Dont blame yourself if the image is vague and unstable, any result will do.
Now open your eyes and compare your mental image with its real prototype. What did you miss, what are the differences? Again close you eyes and visualize the corrected image of you cellphone. Try to imagine what happens when it receives an incoming call from your home line. Try to see the screen lighting up, your home number appearing on it or whatever name is associated with it , feel it vibrating in your hand, hear the ringtone.
Now open your eyes and call yourself from the other phone. Compare the look, feel and sound of the real call with your mental image. Note the differences. Close your eyes and once again imagine the call, the corrected version this time. Utilize all your senses — read the caption on the screen, hear the ringtone and feel the vibration. Take a lighter or a box of matches. Work it through the above mentioned algorithm: first study it visually, then close your eyes and visualize it in front of you.
Imagine a fire popping out of the lighter, or a match bursting with flame.
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Now light it for real. Once again, visualize, correcting the difference. When you have learned to reproduce real objects more or less sharply and accurately, try altering their mental images. Try changing the number or font on the phone screen, color of the flame, lighter design, etc.
Books are usually full of very detailed descriptions of people, places, objects, etc. Grab your favourite novel or story and begin reading. After some lines and paragraphs close your eyes and try to picture whatever you have just read. Try to note as much detail as possible: places, scenery, atmosphere, objects, people and the words they are saying, and so on.
Visualize for about a minute, then get back to the book. Read some more, then repeat visualization. Also, minutes of breathing practice greatly improve visualization results energizing your body and calming your mind. Just do some rhythmic breathing, or still better, breathing exercise.
That means, for example, inhale in 4 heart beats, then hold your breath for 16 heart beats, and slowly exhale in 8 beats. You can improve the practice by making the phases longer, just observe the proportions. This is very true. I also see whatever else is in my field of vision. My general challenge is colors. Most images are black and white and reversed e. Another example is when I do the candle exercise, I can see the black rubber band on my wrist, but it shows up as a fluorescent white color.
Marko — thank you for all of the ideas to try! With The Honest Guys, did you just listen to the audio or watch the accompanying video as well? But myself, I actually never watch the videos. Usually I just download the mp3 and listen to it on my phone while lying on the bed. Remember how it looks like. Grab one and squeeze it with your fingers. How does it feel and smell?
How about its texture, etc.