VISUALIZATION BEST PRACTICES
I’d like to share some visualization best practices that can set you up for success
Initial Calming: Try to sink into the calming and centering exercise in the beginning - this prepares the mind and body to be receptive to the visualizations and affirmations that follow.
Visualization Location: Find a quiet place to sit or lie down and listen - this will help allow your mind to absorb the messaging and minimize external distractions.
Timing: Listen at a time that feels best to you. Many find it’s best immediately upon waking in the morning or right before bed. If you already have a meditation practice, perhaps try listening when you’d normally meditate. If you don’t have a regular practice, we’d suggest trying a few different times to find what works best for you!
Frequency: Consider allowing time for this 3-5 days a week for your recovery depending on your health challenge. This repetition is an important element to open channels conducive to healing and positivity in the mind.
Integration: Journaling about your experience can be beneficial - recording how you’re feeling prior to initializing your visualization journey, then regularly logging how you’re feeling that day before and after listening, and any insights that may arise. This is why we’ve included a progress tracker to aid your visualizations.
Practice: Incorporate any visualizations or affirmations you find especially helpful and memorable into quiet moments throughout your day - this can reinforce the positive healing messaging and further empower your healing process.
Be gentle: If you struggle to visualize, that’s okay. There’s no one way to benefit from this - simply try your best to visualize and experience whatever you can. Over time, and with consistent practice, you may find that your ability to visualize becomes more fluid and intuitive.
Progress tracker instructions
Have you had a chance to try your progress tracker? I’d like to quickly touch on the progress tracker so you can get the most out of that resource as you progress through the visualization.
First, I’ve added a section where you can list your visualization goals, purpose, and challenges. You can use these as the foundation of your journey - keeping those goals in mind and referring back to them as you progress and as a way to help you stay focused and on track.
Second, I’ve set it up 3 sections per day that you can use to track your visualization journey:
A checkmark that you completed the visualization on that day. It often just feels nice to check something off your list and feel that accomplishment.
A Before/After Rating section. This is where you can use a dropdown numerical rating for assessing your pain and anxiety levels before and after your visualization session. This can help you track your progress over time and better determine if it’s an effective healing modality for your needs and experience.
A daily notes section. This is where you can record any notes, feelings, insights, or discoveries you experience in your session that day. This may yield some interesting discoveries that can help you in your life and health journey so do try to record anything notable you can think of.
I’ve also added a Weekly Summary section after Sunday each week where you can record whatever you’ve discovered during the prior week. This can be a broader look at your insights and progress and the major highlights that you may find useful to recall and use to your benefit as you proceed.
You’ll also find an Overall Summary section at the end of the month to record more high-level notes and insights.
I hope this helps! Please don’t hesitate to reach out to patrick@visualizetoheal.com if you have any questions or challenges with the progress tracker 🙂
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