Visualization Technique Part Two | Counseling | Therapy

Visualization Technique Part Two

Alex , CAS, MSW, ACSW, LCSW — Founder & executive director

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Visualization Technique Part II

Learning the power of visualization and guided imagery through the construction of a safe place is key to using the mind in one’s favor. By now, the safe place should feel familiar and easy. Finding the way there should not be difficult or challenging under most circumstances. Above all, it should bring instant calm and relaxation whenever it is utilized. Being available at home, at work, or just about anywhere else, your safe place has become a fast and reliable way to release anxiety and find calm.

Now that the safe place is fulfilling its purpose, the Visualization Technique can be taken a step further to elevate it from a mere place of relieving stress to a platform from which real progress can be achieved. The central idea here is employment of people, primarily oneself, in the visualization practice. Anytime a new step like this is taken, it should be done in a quiet, uninterrupted spot. In other words, time and space should be set aside in order to concentrate on moving forward with the visualization technique.

Begin by following the previous steps to get to your unique mental place. Close the eyes, control the breath, and release all bodily tension. See, hear, feel, smell and taste the environment you have built to release stress. Once your senses are fully immersed in your safe place you can move on. From here, pull back and see yourself among the place you have created. See yourself smiling, laughing, or relaxing. See yourself healthy, happy, and at peace. Imagine yourself dressed as you would like to be or the weight you would like to be. In this place you have created, you can begin to visualize yourself as the individual you want to become. This is a great way to define and work toward goals or target areas in your life that need work. If you are struggling with physical illness, then imagine yourself healthy here. If you are working to overcome psychological issues, then picture yourself mentally strong and happy in your safe place. If relationships are your demise, then visualize yourself fulfilled and content though you are alone in your safe place.

Whatever the aim, you are taking the time to see yourself as you would like to be. This can be accomplished two different ways, either by deciding before the exercise how to visualize yourself in order to make progress towards accomplishing your goals, or by intuitively visualizing yourself during the exercise and studying that image to clarify what your goals are and what you are currently unhappy with. For example, if you notice that you choose see yourself more physically fit, then that may be an indicator that you need to set aside more time for exercise. Or, you may have decided previously to see yourself this way because it is one of your current goals. The possibilities are endless. Even taking note of where you safe place is, such as an outdoor location, may be a telling clue as to what you are lacking. Perhaps more time spent outside in your real life would be beneficial if this is the case. By placing and seeing yourself in your own imagery, you are in a unique position to both diagnose what it is you need to be a healthier, happier you in the actual world and to stimulate your mind as a vehicle to get there. Repeat this visualization technique as needed.

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