Discover the differences between visualization and meditation, how to use them both, and how to start your meditation practice.
As meditation has grown in popularity the definition, or understanding, of what it has also grown. Suddenly it seems like everything is being called "meditation"!
If you've been around this blog for a while I'm sure you'll have seen previous posts where we clear up any confusion around what meditation is (and isn't!), and how you can develop your own practice. Today is no different!
Today we'll be looking at the difference between meditation and visualization, what the benefits of both are, and how you can learn to meditate too.
What is visualization meditation?
Visualization relies—as you have probably guessed!—on visualizing. It's all about mental images, and mental activity.
You could listen to a guided visualization "meditation" practice, where you are given guided imagery, or you might do it yourself.
This practice uses your imagination. You might be invited to visualize positive scenes or to imagine yourself living your ideal life. You might be cultivating empowering or positive thoughts. This type of practice often goes hand-in-hand with manifestation, with the idea being that you visualize a certain outcome, and doing so helps you to achieve it in your real life.
Not all visualizations will be about achieving an outcome, some will be about imagining something in the now. You might be guided to imagine that you're going back in time for inner-child work or imagine a golden light above your head.
While the content of the visualization may vary, the commonality is that it is a mental exercise. Your mind is generating images, be they of you as a child or of you winning the lottery!
What are the benefits of visualization meditation?
There are many advantages to using your mind in this way. As mentioned a lot of people like to visualize themselves living a particular life or achieving a particular goal, and have found that doing so helps it to feel like reality. Every day they "see" themselves achieving their goal, and they start feeling that it's possible.
For other people, a visualization technique can provide insight or inner understanding. It can help them to process issues that have been troubling them. This could include the visualization of letting someone go or even seeing yourself telling someone how you feel.
Professional athletes are also known for using this method, and "seeing" the ball go into the net/basket/hole before they take the shot. The logic is that your body gets used to and feels it's not only possible but normal.
This practice is all about mental imagery.
What is meditation?
Meditation is a different practice. While it is often equated with many seemingly similar practices, at its core it is the "effortless art of doing nothing".
It is not about seeing an image or controlling the mind, or even imagining anything.
These practices are all concerned with the content of the mind, whereas meditation is to go beyond the mind.
Most of us are so identified with our minds that we don't realize there is a "silent, peaceful, blissful, beautiful space that exists in all of us". Accessing this space is meditation.
Meditation can be a bit of a paradox. It's not a mindfulness practice, yet it increases mindfulness. It's not a focus-based method, yet it increases focus. It's not a compassion meditation, and yet it increases compassion.
What are the benefits of meditation?
There are so many!
Meditation can reduce stress, anxiety, and negative thoughts. It can increase focus while remaining in a relaxed state.
It also helps on a physical level like lowering blood pressure and improving sleep.
It also helps to increase your sense of awareness and mindfulness, helping practitioners to be present, alert, and calm.
Meditation vs Visualization: Which is better?
Neither is better than the other! They're just different! Visualization works, and so does meditation. They just work for different things.
A visualization practice is concerned with the content of your mind.
Meditation is concerned with going beyond your mind to experience deep peace and bliss.
If the mind is a screen, visualization techniques focus on what is playing on the screen. Meditation is like turning the screen off! Meditation goes to a deeper level than visualizations which can often keep you stuck in your mind. Meditation induces an experience of deep rest and restoration.
Visualization "meditations" are a great tool to help you achieve your life goals, stay on track, and actively decide what your mind will think about. It is very concerned with the mind and thinking.
Meditation is for going beyond the mind, bringing about amazing health benefits, relaxing, and relieving stress.
What do the experts say?
Art of Living instructor Dave Dunbar says:
"The difference between meditation and visualization is with visualization you're using effort. If somebody says to picture a tree, you're picturing what kind of tree, how many leaves does it have? Is it green or is it fall now? Does it have red leaves...how tall is it?
Visualization can be very, very useful in life. It can help us. It can create a context for our minds to work on a problem. It's very, very, very useful, but I find that in relation to meditation, it (visualization) can actually hold you back because of the effort involved and the fact that you're actually focusing the mind on something that you're trying to visualize very concretely. Concreteness does not facilitate meditation."
How can I start meditating?
If you're ready to start your meditation practice and begin the effortless art of doing nothing, we recommend you check out SKY Breath Meditation.
SKY was created by Art of Living founder Gurudev Sri Sri Ravi Shankar, and is the créme de la créme when it comes to meditation!
Research has shown that SKY can:
Reduce clinical and non-clinical depression AND anxiety
Reduce PTSD
Improve mental health
Increase positive feelings and emotions
Boost immunity
Reduce cortisol
Improve sleep
And more!...
Just through the power of your inhale and exhale, you can find healing, reduce pain, and decrease anxiety!
Meditation or mind control?
A lot of so-called meditation techniques out there are in fact mind control techniques. Not that they brainwash you or take over your mind (!), but they are concerned with controlling the mind. It's all about training the mind, or imagining a scene, or even focusing on a mantra.
SKY is different. SKY uses your breathing to effortlessly take you to a place of deep relaxation and peace.
How can I join SKY?
If you’re interested to learn more, I’d like to invite you to join a free introductory workshop, where you will learn an energizing breathing technique, and be taken through a guided meditation by an expert Art of Living instructor. You can also ask any questions you have about the full SKY program, and get a taste of what to expect on the full course.
Click the image below to save your spot.
