5 Effective Visualization Exercises and Techniques

Visualization Exercises and Techniques

When you think of visualization exercises, what comes to mind?

Does the phrase conjure up ideas of a two-bit guru offering some woo-woo, fluffy mind game?

Or are you ready for the real truth from a guy who tried and almost failed to see visuals in his mind?

…finally, found a way after hundreds of hours of struggle?

(By the way, I’m that man.)

What if I told you I’d uncovered something significant regarding visualization?

Everything you thought you knew about “seeing pictures in your head” is false, according to a simple procedure I uncovered.

Especially when it comes to memory techniques, the Memory Palace, and mnemonics in general.




Magnetic Modes

There are at least eight magnetic modes:

  • Kinesthetic
  • Auditory
  • Visual
  • Emotional
  • Conceptual
  • Olfactory
  • Gustatory
  • Spatial

Only one of them is “seeing.”

According to a simple process I discovered, everything you thought you knew about “seeing pictures in your head” is wrong.

Particularly concerning memory techniques, the Memory Palace, and mnemonics in general.


Reflection from glass on black background


How do you practice Visualisation?

Here are five simple steps to get you started with visualization:


Write down everything you want in great detail, using all five senses.

Your vision will become more palpable as you integrate more sensory images. And you’ll be more inspired to see the project through to completion.

Continue to add details until you feel as though you are experiencing the event firsthand.


Consider the emotional impact of the outcome.

The more you can imagine what it will be like to achieve the objective, the more likely you are to believe it is possible.

And the more likely you are to act, the better.


Every day, take steps to achieve your goal.

Accept that you will experience setbacks.

Close your eyes and visualize how you’ll handle setbacks as they occur while you work toward your objective.


Broaden your horizons.

If you need additional information, do some research and speak with professionals.

Attend a class.

Use everything you’ve learned to expand on your vision statement and the measures you’ll need to take to get there.


Take some time to think about your visualization.

Visualize for a total of 10 minutes twice a day. It’s most effective when you first wake up and right before you go to sleep.

This will assist you in enlisting the subconscious in your concentrated attempt to achieve your goal.


To get better results, use these three tips:

  • Close your eyes and visualize the outcome you want. With all of the senses and feelings that go along with it.
  • On an index card, write your desired outcome as if it were true now. It’s good to read it both in the morning and at night.
  • Make a vision board and keep it in front of you. As you get ready for bed, have a look at it.


A Black Ball Surrounded by Smoke


What are some visualization techniques?

Visualization is a mindfulness method in and of itself, but it can also be used to supplement traditional meditation.

When you incorporate visualization exercises into your meditation routine, you may better guide your relaxed mind toward certain results.

Furthermore, visualization has been related to a variety of health advantages, including:

  • improvement in athletic performance
  • Symptoms of anxiety and despair are alleviated
  • increased compassion for yourself and others improved relaxation
  • Pain alleviation and a better ability to deal with stress
  • a better night’s sleep better sense of mental and physical well-being
  • improved self-assurance

Would you like to incorporate visualization exercises into your meditation or mindfulness practice?

Here are five methods to help you get started.


1. Breathing in colors

This visualization approach can aid in stress reduction and mood enhancement.

To begin, consider anything you’d like to bring into your life.

This could be a specific feeling or simply good energy. Assign a color to this emotion now.

There is no right or wrong answer here, but choose a hue that you enjoy or find relaxing.

You can utilize color breathing as part of any meditation, but even if you don’t have time for a full meditation, you can take a few moments for color breathing.


2. Meditation on compassion

This visualization technique, also known as loving-kindness meditation, can help you cultivate sentiments of compassion and kindness toward yourself and others.

If you’re coping with severe sentiments of hostility toward someone and want to let go, this form of meditation can help.


3. progressive Muscle relaxation

This visualization technique might help you relax stiff or tight muscles that can occur as a result of anxiety or stress.

Relaxing your muscles can help you feel better and sleep better by relieving physical and emotional strain.

Progressive muscular relaxation might help you become more conscious of your body’s physical pain and stiffness.

You can use this technique to envision the muscle releasing and the tension leaving your body if you see a tense spot.

As the tightness in your body relaxes, so will your stress levels.


4. Visualization with a guide

“I’m in my happy spot,” you’ve probably heard someone say before. That’s essentially guided visualization.

This technique can assist you in visualizing good sceneries and pictures that can assist you in relaxing, coping with stress or worry, and feeling more at ease.

It’s also a terrific method to lift your spirits or relax before bedtime.


5. Visualization of objectives

Here’s a little-known fact about your brain: it can’t always discern the difference between what you’ve imagined and what happened.

That is one of the reasons why visualization exercises work.

When you envision yourself accomplishing goals, your brain may begin to assume that you have accomplished them.

This can help you gain confidence and make it easier to attain your objectives in the actual world.


Visualization also aids in the creation of new neural pathways in the brain over time, a process known as neuroplasticity.

Assume you’re seeing yourself obtaining a promotion at work and being ecstatic about it.

Instead of feeling insecure about your chances of moving up, this image can assist your brain start associating optimism and other pleasant sensations with the thought of a promotion.

Goals visualization is similar to guided imagery in terms of how it operates.

Instead of conjuring up a scene in your mind, visualize the precise moment when you achieve your goal.


Close-Up Photo of Water Droplets Falling Onto a Calm Water - visualization exercises


What steps can I take to increase my visualization abilities?

Consider this: everything we do starts with a thought.

Every deed, every word, and every human invention begins in our heads.

The ability to envision things before they happen is what allows us to pursue and eventually achieve our goals.

The clearer we picture the future we want, the more likely we are to achieve it.


Mind training is the same as body training.

Your brain has trouble distinguishing between physical and mental actions.

Research has shown that thinking about action — even when your body is at rest — fires the neuronal circuits in your brain in the same manner that you would if you were executing it.

Hold a piece of string and let it dangle to see for yourself.

Then envision twisting the string while keeping your hand as motionless as possible.

The string will almost certainly begin to move, albeit very slowly.

And here’s the good news: mental training can help us develop practically all of our skills and get us closer to our goals faster.

Many psychologists and life coaches, for example, advocate mental rehearsal for a variety of purposes.

It’s usually for social or professional reasons: to boost assertiveness, smooth out an interview or meeting, or even improve a date.

Visualization is also recommended for elite athletes to increase their technique, motivation, and drive.

When interviewing Olympic gold medalists, they observed that several of them employed visualization exercises to capture the sensation of being awarded a medal, not just for athletic technique.


High-Speed Photography of Colorful Ink Diffusion in Water - visualization exercises


5 Effective Visualization Exercises

Now I want to share some of the best visualization exercises I have found in my research and my years of experience practicing visualization.

You can use one of them or alternate in the sequence you prefer.

Practicing these visualization exercises is going to help you achieve anything you want in life.


1. The  Candle Exercise

Close your eyes for a moment. Imagine a candle appears in front of you when you open them.

Consider the following:

What is the candle’s size? Is it a three-wick candle, a tea candle, or a long-stem candle? What is the weight of it? What percentage of the candle has burnt out?

Do you notice it still light or has it burned down to the ground? What is the distance between you and the candle?

Is it within reach? Is that across the room?


Variation with a Lit Candle

You can also close your eyes and gaze into a lit candle.

What do you think you see?

If you’re anything like me, you’ll feel the effects of the afterburn.

The candle is no longer visible, but its effects are still visible.

Mentally trace over the shape in front of you using this afterburn as a canvas.



2. The Apple Visualization Exercise

Gradually, you’ll be able to picture a candle and flame of your creation in great detail.

Once we’ve mastered the “visual” part, we can take this easy visualization technique a step further by incorporating our other senses.

Consider the image of an apple.

Feel the silky peel, look at the perfectly ripe gloss, and then envision biting into it.

What does it taste like?

Consider how crisp it is and how sweet it is.


Variation in Interaction

Take this apple visualization exercise a step further by imagining the following:

Follow the apple through your body as it interacts with your whole digestive system.

Don’t take yourself too seriously or go too specific with this activity. Play around with the idea of being able to track one apple bite through your system.

And, as you go through the process, keep asking yourself:

To you, how genuine is that apple?

Once you’ve gotten past seeing and experiencing a simple, daily object, try visualizing it about the space in the room.

Consider a table’s corner.

What is the location of it in the room? What exactly is the negative space that surrounds it?

Consider this activity to be a kind of optical illusion.

We’ve all seen Rubin’s vase, even if we don’t recognize it by name.

This is an optical illusion in which a single photograph can reveal either two faces or a single vase.

The ability to switch between the two is crucial.

To be conscious of both the picture and the negative space.

Because we need to “suppress” mental imagery while manipulating it with mnemonics, a Memory Palace, and other memory techniques, this activity is beneficial.


3. The Number Skipping Exercise

Consider the following scenario:

What is the abstract nature of numbers?

Isn’t it true that they’re representations of concepts?

Take, for example, the number three.

Three only “exists” when we conceptualize a group, or a collection of objects, and label it three due to the concept of three “one” things put together.

What is the exact representation of three?

In a variety of ways, to be sure. The Chinese character is not the same as the Roman numeral, which is not the same as the character 3.

Three is symbolized with a mark that society has agreed to designate “3.”

You can see the three versions that your culture uses or several variants that multiple civilizations use.

You can also imagine one to ten, twenty, or even one thousand.

Begin with a small aim…

…but the goal isn’t to get the most points!

It’s about staying mentally connected and focused.

If you find that this is becoming too simple, you can gradually increase the number of steps, eventually traveling forwards and backward.


The true challenge begins at this point:

Numbers are skipped.

Gary Weber’s Happiness Beyond Thought introduced me to the concept of skipping numbers. This is such a simple concept, but it is such a difficult task.

Do you have any doubts? It’s worth a shot.

Consider the number one.

Isn’t that simple?

Attempt to resist the impulse to imagine the second number.

Is three the next number?

In the place of the number four, imagine a blank area.

Continue to construct, skipping numbers as you go.

After you’ve reached the maximum number you can without losing concentration (say, 10) reverse the process. Continue by visualizing 9, skipping 8, 7, and 6, and so on.

“How is this useful?” you might wonder. Isn’t this a little perverse? Is it true that I’m not supposed to visualize? “How come you’re suddenly urging me to stop visualizing?”

I understand. Yes, I do. But bear with me and continue reading…


Recall Rehearsal is an important part of memory training.

You’ll discover multiple ways to employ memory palaces in different orders, and you’ll need and desire to activate the von Restorff Effect for memory benefits.

Thoughts can be turned off so that they don’t interfere with other ones. This visualization approach will surely assist you in improving your memory.

To put it another way, the ability to not envision aids visualization by allowing you to block out competing images.

0), then go backward. Continue by visualizing 9, skipping 8, 7, and 6, and so on.


4. The Globe Exercise

How well-versed in geography are you?

Don’t be concerned. This is a game based on what you already know.

To begin, visualize a massive spinning blue ball.

Slow it down after that. Bring it to a complete stop.

Increase the magnification.

Follow the path down until you reach the blue.

What shade of blue is that?

Is it a glass of water?

Your option, but let’s pretend it’s water for the sake of this exercise.


Next, decide on the color scheme for your home.

Imagine your hand constructing a home on the ocean. (It’s a good idea to sprinkle some pretend dirt underneath first.)

Pay close attention to all of the multisensory elements as you visualize your home.

I’m referring to the sensation of holding the stair rails in your hands, the aromas in the kitchen, and the temperature on a crisp morning.

Spend 2–5 minutes solely on the construction of the house.

After that, plan out your street. Try to include as many houses and buildings as you can on the blue globe, keeping each one in mind while you do so.

Zoom out when you’re ready. Allow the structures you’ve constructed to shrink and shrink until they’re nothing more than a speck.

Return to the neighborhood you’re creating on the globe whenever you want. I recommend that you go back to it until you’ve mentally developed as much of your city as you can.

Also, while you’re out in the future, take special attention to how things appear in the world. Try to recall as much as possible.

Then, the next time you practice this visualization, make the imaginary version more detailed.


5. The Clock

Imagine a gigantic clock on the wall directly in front of you the next time you’re lying in bed.

Give it a color, describe what it’s composed of, and listen to it tick away.

Examine the clock’s dimensions: height, width, and the diameter of the dial. Consider it carefully, envisioning all of the gears and their complexities as they wind through time.

After that, assign numbers to the clock face. Even numbers should be written in Arabic numerals, whereas odd numbers should be written in Roman numerals. Use hanzi for the numbers if you know a language like Chinese, and mix it up with various types of numerals.

You can also switch back and forth between Arabic and Roman numerals, timing the shift with the tick-tock effect. This is excellent visual, aural, and spatial training.

And because I’m not presenting anything, this is just the beginning…

If you’re still struggling to visualize when using memory techniques (especially when completing a huge memory project like committing all the presidents to memory)…

I just finished producing a powerful course that is already helping Magnetic Memory Method Masterclass students use mnemonics better.

This result happens because the Magnetic Imagery they use in their associations is far stronger than ever before.

Do you want that?



Video visualization exercises




The Power of Visualization

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You’ll also get immediate access to special discounts, the opportunity to enter contests, earn awards, message other members, and much more!

A boring vision board is transformed into a fun, digital video vision board with positive affirmations, inspiring visuals, and motivating music with Mind Movies.

Click the image to learn more.


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