The Journey Within: 15 Tried & True Meditation & Visualization Techniques to Calm & Quiet the Mind
"Meditation is meeting your vortex with no resistance."
Abraham
Finding moments of pure tranquility and clarity can seem like an impossible fantasy in today's chaotic workd. Yet, amidst the noise, there exists the real possibility to unlock profound inner peace and the realization of your deepest desires. In this post, we'll delve into the remarkable benefits of mindfulness practices and explore practical methods to incorporate them into your daily routine.
"Meditation is not a way of making your mind quiet. It's a way of entering into the quiet that's already there."
Deepak Chopra
Understanding Meditation & Visualization
Meditation is the ancient practice and tradition of quieting and controlling the mind. It is rooted in the wisdom that through stillness we achieve greater self-awareness. By cultivating mindfulness through breath awareness or guided meditation, individuals can tap into a profound sense of presence and inner calm.
Visualization is a form of meditation, often described as "mental rehearsal,. It's about harnessesing the mind's creative potential to manifest desired outcomes. Whether visualizing career success, personal growth, or physical healing, this practice engages the imagination to sculpt a vivid blueprint of the future. By vividly imagining goals as already achieved, individuals stimulate the subconscious mind, aligning thoughts, beliefs, and actions toward their attainment.
"Happiness will always be elusive when you're looking for it in the future rather than the present."
Benefits of Meditation
There are proven health benefits for the whole body and being:
Physical: rest and tranquility
Mental: enhanced focus
Emotional: reduced stress and worry
According to Tibetan Monk Yongey Mingyur Rinpoche, the temporary human experiences of peace, joy and calm are NOT the essence of meditation. Instead, AWARENESS and recognition is actually the essence of meditation.
"Collect your three minds into one to become whole."
Master Chia
Understanding The Mind Through A Holistic Lens
When most people hear the term 'mental health" the image of a brain immediately comes to mind. However in Traditional Chinese medicine, both intelligence and mental health are viewed as integrative processes that flow throughout the entire body, not just the brain.
It is the organs at our lower level that are the hub of our central operating system, NOT our minds. All energy is dispersed from our lower body.
The lower body plays a crucial role in maintaining cognitive clarity and emotional well-being.
Heart ("Shen"): The heart is considered the seat of consciousness, spirit, and mental vitality. It governs the "Shen," which encompasses emotions, consciousness, memory, and overall mental clarity. A balanced heart ensures calmness, emotional stability, and healthy cognitive function. When the heart is out of harmony, it can lead to anxiety, insomnia, restlessness, and emotional disturbance.
Kidneys ("Jing"): The kidneys are associated with the essence ("Jing"), which is the foundational energy that supports physical and mental health. They also influence the willpower ("Zhi") and are linked to the brain, called the "Sea of Marrow" in Chinese medicine. Healthy kidneys provide the mental strength for resilience, focus, and long-term memory. When the kidneys are weak, it can result in fear, lack of motivation, poor memory, and a sense of mental exhaustion.
Spleen: The spleen is associated with thinking, focus, and concentration. It is said to "govern" the intellect ("Yi") and is responsible for clear thinking, memory, and the ability to process information. When the spleen is out of balance, it can lead to overthinking, worry, and mental fatigue.
Stomach: While the stomach is physically tied to digestion, it also influences emotional stability. A healthy stomach supports the spleen in processing and transforming nutrients, which contributes to mental clarity. Imbalances in the stomach can result in anxiety, restlessness, or feelings of disconnection.
Liver: The liver is linked to emotional regulation and is responsible for the free flow of "Qi" (energy) throughout the body. It governs anger and stress, and when liver Qi becomes stagnant or unbalanced, it can lead to frustration, irritability, or depression. The liver also helps with creativity and decision-making, making it critical for mental resilience.
This holistic view emphasizes that true mental balance and intellectual sharpnes arise from harmony within the body’s organ systems, rather than being solely brain-centered.
As you can see, our Mental health IS our physical health. All of our organs and systems are at the root of our functioning, which is mind-body medicine is future medicine.
The Three Minds
The Taoists believe we have three minds, and that we can harmonize them into one to deepen our spiritual wisdom and achieve a unified state of consciousness and intelligence known as the "Yi." , or the higher mind.
These three minds consist of
The Upper (Observation) Mind: the brain, representing the ancient "monkey mind" and basic survival.
The Middle (Conscious) Mind: the heart, our true consciousness,
The Lower (Intuitive) Mind: the abdomen, true awareness, connects us with the universe and gives rise to "gut feeling."
Unfortunately, we often over use our Upper Mind, when we should be using our Middle and Lower Minds instead. To unlock our innate healing potential, for ourself and others, individuals must activate all three minds simultaneously.
"Overthinking is underfeeling."
Overthinking vs Mindfulness
Overthinking, worrying.or ruminating can stem from various sources, including fear of making mistakes, stress, perfectionism, or a history of emotional trauma, anxiety or depression.
The harsh truth: we overanalyze, overthink, and overprocess as a way to keep us from feeling the hard feelings. This isn’t necessarily a bad thing - it's a protective mechanism. Overthinking can be a part of the “freeze” response, allowing us to dissociate from any past trauma we may be unconsciously holding in the body. Our minds are simply trying to protect us from feeling something we’re not ready to process yet. After all, connecting to big emotions is intense and scary to our inner child.
Overthinking looks like...
What if everything goes wrong?
I can't stop thinking about this
I should've said something else
What do they think of me?
I should've been more prepared
I keep going over this in my head
I'm not sure I made the right choice
Mindfulness looks like...
I am focused on right now
I can handle whatever comes
I am accepting things as they are
I am learning and growing from this experience
I am thankful for what I have today
I am taking deep breaths to stay calm
I'm letting go of what I can't control
Quiet the Mind
It can become harmful when all we do is intellectualize, rationalize, and ruminate. When this happens, emotions and stress can become trapped, leading to dysregulated nervous systems and a host of health problems.
Because of this, it’s imperative we do what is needed to help move emotions through, and out, of the body.
Slow your thoughts down, reflect inward and ask yourself what you actually may be avoiding from feeling or confronting.
"Stop worrying (i.e worshipping) the problem."
The Power of Presence
When we focus on the here and now, we reduce the stress and anxiety that stems from dwelling on past mistakes or worrying about future uncertainties. Being present allows us to fully experience and appreciate life, improving our emotional regulation and relationships by enabling more authentic and meaningful interactions. It helps us to be more productive and focused, as we are not distracted by thoughts that pull us away from the task at hand.
"Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life."
Eckhart Tolle
Mindfulness & Meditation Methods & Techniques
The following exercises can help reduce stress and negativity, cultivate positivity and warmth, promote calm and relaxation and harmonize your overall energy.
Meditation serves as the foundation, quieting the mind and opening the gateway to the subconscious. From this receptive state, Visualization techniques become more potent, imprinting intentions deeply into the psyche. Lastly, Movement helps us to process emotion, and alert us to what else the body needs.
Together, the combined practice cultivates a fertile inner landscape where seeds of possibility germinate and flourish.
Setting the Foundation
Follow these steps before engaging in visualization or meditation.
Check in: Pause and ask your body what it needs to feel at ease. Is it space, rest, fresh air, nourishment? Feel into your body and trust that it holds the answers.
Set Intentions: Clarify your goals and intentions. Be specific, vividly imagining desired outcomes as if they've already materialized.
Embrace Self Love: Remember to accept and respect yourself, your thoughts, your life, all things exactly as they are right now.
Body Awareness
Body scans are somatic healing practices that involve bringing focused attention to different parts of the body, often from head to toe or vice versa. During a body scan, individuals systematically tune into sensations, tension, and areas of comfort or discomfort in each body part, without judgment or the need to change anything. This practice cultivates mindfulness and self-awareness, allowing individuals to develop a deeper connection with their bodies and better understand their physical and emotional needs.
If our bodies are tense, so are our minds. To release tension in the mind and body, to practice letting go peacefully, to open space for changes and what's meant to be :
Start by settling into a comfortable position, either sitting or lying down, with your spine tall and your body relaxed. Take a few deep breaths, inhaling through your nose and exhaling through your mouth, allowing any tension to release with each exhale.
Bring your awareness and focus to individual parts of your body:
Your scalp
Your forehead
your eyes, gently closing them if they're open, allowing them to relax completely. Relax the muscles in the back of the eyes. Notice any tension around your eyes and let it often.
Next, bring your attention to your jaw. Release any clenching or tension by allowing your jaw to hang loose and your teeth to unclench. Feel the muscles in your face relax as you let go of any tightness.
Let your whole face relax.
Now, shift your focus to your shoulders. With each breath, imagine any tension melting away, allowing your shoulders to drop down and away from your ears. Feel a sense of heaviness and relaxation spreading through your shoulders and down your arms.
Moving down to your hands and fingers, notice any sensations in these areas. With each breath, imagine any tightness or tension dissolving, allowing your hands to become warm, heavy, and completely relaxed.
Bringing your awareness to your belly, allow it to rise and fall naturally with each breath, feeling the gentle rhythm of your breath calming your body and mind. Notice any sensations in your belly and simply observe them without judgment. Exhale deeply and let it hang out.
Now, direct your attention to your pelvic floor. Relax any tension in this area, letting go of any holding or tightness. Feel a sense of grounding and stability as you release and relax the muscles in your pelvic floor.
Moving down to your toes and feet, notice any sensations in these areas. With each breath, imagine any tightness or tension dissolving, allowing all your limbs to become heavy, and completely relaxed.
Let your whole body find comfort.
Take a few moments to scan your body from head to toe, noticing any areas of remaining tension and allowing them to soften with each breath. As you continue to breathe deeply and slowly, feel a sense of calm and relaxation spreading throughout your entire body, bringing you into a state of deep peace and presence.
When you feel ready, gently open your eyes and take a moment to reconnect with your surroundings before slowly returning to your day, carrying this sense of relaxation and ease with you.
"Don't meditate to find peace. Meditate to meet reality."
Cory Muscara
Grounding & Balancing Exercise
Brain Dump: Do a mental cleanse on paper every morning. Practice journaling with an unfiltered stream of consciousness
Embody Stillness: Focus on the breath, gently guiding attention away from distractions. Quiet the mind of thought. Embody pure presence in flow and gratitude.
Visualize Flow. Focus on redistributing energy from your lower body chakras into your upper body chakras. Imagine energy moving from the base of the spine all the way up to the top of the crown, then holding it there before pushing out and pouring back down over your forehead, down your throat, going round and round touching every organ possible.
"Visualization is daydreaming with a purpose."
Bo Bennett
Tuning In
Begin by focusing on your breath. Savor and relish these distinct feelings and images.
Holding Lightness: Imagine yourself in the purest most innocent form, as a fetus in womb- safe, protected, nourished, loved.
Inner Child Healing: Picture door to childhood bedroom. Knock, and go inside. Sit with your child self and tell them everything you needed to hear. You are the adult you always needed
Inner Smiling: Visualize a warm smile in your heart or abdomen. Smile gently at each organ in your body, expressing gratitude for its function. Extend the smile to every part of your body, sending loving thoughts to yourself and others. Live in a state of serenity, embodying kindness and compassion towards all beings.
Ask yourself, "What if I couldn't mess this up? What would I choose? What I find is that underneath every "fear" is the knowledge of what we ultimately want but that we're afraid to choose because we don't want to disappoint anyone or fail.
Amplify & Elevate
With these exercises the extraneous thoughts will disapear and the internal dialouge will fade.
Engage the Senses: Infuse visualizations with sensory detail, incorporating sights, sounds, and emotions to create a lifelike experience. Imagine, or actively practice, the joyful experiences of everyday activities like cooking, eating, washing dishes, an electric fan, a soft blanket, a aromatic diffuser, a candle or a warm bath.
Focus & Feel: Let each image and feeling absorb in body skin like a sponge. Flow within its presence or imagine outlining your distinct focused image.
Blessings: Imagine your self dissolving into a color and going to gift everything and everyone with good fortune and being their highest potential
Finding Rhythm
A mala bead meditation is a practice that involves using a string of 108 beads, known as mala or prayer beads, to count repetitions of a mantra or affirmations during meditation. Each bead is moved one by one between the fingers with each recitation, helping the practitioner maintain focus and synchronize the mind with the rhythm of their breathing and mantra. This form of meditation is rooted in ancient spiritual traditions, including Hinduism and Buddhism, and is used to enhance mindfulness, deepen concentration, and cultivate a sense of inner peace.
Affirmations
The following affirmations can accompany your meditation to reduce overthinking and rumination.
I choose to stay focused on what I can control
Just because I think it doesn't meant its true
I don't have to engage every thought that comes to mind
I consider best-case scenarios more often than I consider worst case scenarious
I am safe and protected, even despite feelins of uncertainty
I choose to dwell on what is factual, truthful and helpful
Third-Person Perspective
This exercise using third-person helps distanced yourself from the problem so you gain clarity and reduce overthinking.
1. Find a Quiet Place - Set aside a few minutes where you won’t be disturbed or distracted., Sit comfortably and take a few deep breaths.
2. Identify Your Worry - Focus on your specific concern, in this case, whether to change jobs or not.
3. Describe the Situation in Writing - Pretend you’re talking about someone else.
4. Describe Your (Their) Feelings - Be as honest and detailed as possible.
5. Be Supportive - Imagine giving advice as your/their best friend, and encouraging them with positive kind words
Move & Flow
Movement-based meditation offers a versatile and engaging way to experience the benefits of mindfulness and physical activity. Movement-based meditation can improve flexibility, strength, and cardiovascular health, while also enhancing focus, releasing stress, and inducing a state of calm and clear presence.
Physical movement helps process emotions and alerts us to what else the body needs to feel safe. Over time we will begin to accept that our uncomfortable emotions are fleeting and temporary.
Most people are already aware of Eastern movement martial arts like yoga, tai chi and Qi Gong, but there are other ways to access a meditative state. Practitioners often visualize moving through water or being surrounded by golden light, which helps to cultivate a sense of flow and balance. By incorporating these practices into your routine, you can enhance your mental, emotional, and physical well-being.
Walking Meditation: Walk slowly and deliberately, paying attention to each step and the sensation of your feet touching the ground. Visualize each step connecting deeply with the earth or imagine walking along a path of light.
Dance Meditation: Engage in free-form dance with an emphasis on mindfulness and letting go of self-consciousness. Visualize your emotions as colors or shapes, and express them through movement.
Body Scan with Gentle Movement: Involves slowly moving and stretching different parts of the body while maintaining mindful awareness of sensations.
Tapping: Tap on your heart space, the forehead, or any other area of the body to give your brain something to anchor into.
Swaying: Swaying side to side helps calm your nervous system down whilst moving the energy around so it doesn't assume it has something to panic and prepare to fight.
Eastern Approaches
Several Japanese Techniques to reduce Overthinking:
Zazen: a seated meditation) to calm your mind and focus on the present moment, reducing overthinking.
Ikebana: the art of flower arranging, to cultivate mindfulness and reduce overthinking.
Shinrin-yoku: Spend time in nature with forest bathing to relax and clear your mind, reducing overthinking.
Mushin: T he state of 'no mind', to achieve mental clarity and focus, letting go of overthinking.
Shoganai: Embrace the attitude of "it cannot be helped" to accept what is beyond your control and reduce overthinking.
Misogi: P urification rituals like standing under a waterfall, to clear mental clutter and reduce overthinking.
Oubaitori: E mbracing your own unique journey to reduce comparing self with others about personal achievements and self-worth.
"The present moment is filled with joy and happiness. If you are attentive, you will see it."
Thich Nhat Hanh
Friendly Reminders
Practice Regularly: Consistency is key to reaping the full benefits of meditation and visualization. Set aside dedicated time each day to nurture these practices, gradually deepening your connection to inner wisdom.
Shift Your Perspective: Stop identifying as the thinker of the thoughts or someone who needs to do something to slow them down or change them. Instead of being the "Judge and Jury" of your mind, try to identify as the Observer of the thoughts with curiosity. Identify negative thoughts and replace them with more balanced and compassionate perspectives. Each time you get a thought simply say thankyou and ask more questions. Once you become the non-judgmental awareness of the thoughts the energy begins to be removed from the Ego mind and can be used to create.
Reflect & Journal: Write down the specific worry or mistake you've been obsessing over, and the emotions this situation evokes (e.g., guilt, shame, regret, anger, sadness). When you feel stuck in a loop, answer these questions:
Am I being present?
Is this useful and productive?
Will I still care about this a year from now?
How has dwelling on this affected my thoughts, feelings, behavior, and relationships?
Which of my negative thoughts can I replace with more balanced and compassionate perspectives?
What lessons can I learn and take from this situation?
Get Creative: Not everyone resonates with conventional meditation. To some it can feel very constrictive or stifling. So don't forget to look at the other ways to meditate that don't depend on you having to sit still. Movement, music and art are forms of meditation as long as your mind is focused or blank. When do you find yourself at your most peaceful or in flow state?
Listen Closely: If conventional meditation or visualization is not working, try listening to binaural beats/white noise, trance music or guided meditations. Listen to the sound coming into the left ear, and listen to the sound coming into the right ear at the same time. Notice the sounds are little bit different. When you are listening to both ears at the same time, all is quiet.
Ask for Support: Forgive, accept, and release negativity while seeking guidance from your personal enlightened masters, angels and ancestors for inner wisdom.
Get comfortable.
Make your space intentional.
Find your breath.
Follow it.
In and out.
Let your mind soften.
When thoughts come - and they will - you simply notice them and return to the breath.
The healing is in the return. So do not fret about losing concentration. That is part of the process.
You lose concentration and you come back. It is in the coming back that the healing happens.
You enter witness mode. You observe more, react less.
And coming back to witness becomes easier and easier to do with time and commitment.
Your stress levels go down, you feel more centered. Asserting your boundaries is easier.
And when the waves rock and the sky darkens, you calibrate the your witness mode and you ride the storm with some grace.
This will change your life in small and subtle ways that create the largest ripples and effects.
Lauren Ohayon
Wrapping It Up
In a world brimming with distractions and uncertainties, meditation and visualization offer an oasis of clarity and empowerment When meditation and visualization converges with conscious movement, their synergy amplifies the potential for our dreams and desires to manifest.
When we embrace energetic stillness and harness the creative power of the mind, we can cultivate so much self-awareness and discovery. Through regular practice and heartfelt intention, the journey inward becomes a sacred journey toward inner peace, fulfillment and transformation.
"Well, you know, the mind is nothing. The mind is only a bunch of thoughts. Thoughts about the past and the future, that is all a mind is. But, the Heart is a center of stillness, of quietness, of Absolute Peace. When you rest your mind in your heart, you feel a joy and a bliss that overwhelms you, and you will Know. Surrender your mind to your Heart, and you will feel it."
Robert Adams
Erin is a certified feng shui consultant, energy healer, wellness coach and holistic growth strategist.
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