you like, you can end your visualization with the firm statement to yourself:
This, or something better,now manifests for mein totally satisfying and harmonious ways,for the highest good of all concerned.
This statement leaves room for something different and even better than you had originally envisioned happening, and serves as a reminder to you that this process only functions for the mutual benefit of all.
If doubts or contradictory thoughts arise, don’t resist them or try to prevent them. This will tend to give them a power they don’t otherwise have. Just let them flow through your consciousness, acknowledge them, and return to your positive statements and images.
Do this process only as long as you find it enjoyable and interesting. It could be five minutes or half an hour. Repeat every day, or as often as you can.
As you see, the basic process is relatively simple. Using it really effectively, however, usually requires some understanding and refinement.
* To avoid the awkwardness of saying “his or her” constantly, I have sometimes used the masculine pronoun and sometimes the feminine. Obviously, any exercise in this book is appropriate for either sex.
It’s important to relax deeply when you are first learning to use creative visualization. When your body and mind are deeply relaxed, your brain wave pattern actually changes and becomes slower. This deeper, slower level is commonly called the alpha level (while your usual busy waking consciousness is called the beta level), and much research is being done on its effects.
The alpha level has been found to be a very healthful state of consciousness, because of its relaxing effect on mind and body. And, interestingly enough, it has been found to be far more effective than the more active beta level in creating real changes in the so-called objective world, through the use of visualization. What this means for our practical purposes is that if you learn to relax deeply and do creative visualization, you may be able to make far more effective changes in your life than you would by thinking, worrying, planning, and trying to manipulate things and people.
If you have any particular way that you are accustomed to relaxing deeply or entering a quiet, meditative state, by all means use that method. Otherwise you may wish to continue using the method I describe in the previous chapter — breathing slowly and deeply, relaxing each muscle in your body in turn, and counting down from ten to one slowly. If you have any trouble physically relaxing, you might want to seek instruction in yoga, meditation, or stress reduction, which will be helpful in this regard. Of course, a side benefit of all of this is that you will find deep relaxation healthful and beneficial mentally, emotionally, and physically.
It is especially good to do creative visualization at night just before sleeping, or in the morning just after awakening, because at those times the mind and body are already deeply relaxed and receptive. You might like to do it while lying in bed, but if you tend to fall asleep, it’s best to sit up on the edge of the bed or in a chair in a comfortable position, with your spine straight and balanced. Having your spine straight helps the energy flow and makes it easier to get a deep alpha wave pattern.
If it’s possible for you, a short period of meditation and creative visualization done at midday will relax and renew you, and cause your day to flow more smoothly.
Many people wonder exactly what is meant by the term “visualize.” Some worry because they don’t actually “see” a mental picture or image when they close their eyes and try to visualize. When some people first try to visualize, they feel that “nothing is happening.” Usually, they are simply blocking themselves by trying too hard. They may be feeling that there’s a “right way” to do this, and that their own experience is incorrect or inadequate. If this is how you feel, you need to stop worrying, relax, and accept what happens naturally for you.
Don’t get stuck on the term “visualize.” It is not at all necessary to mentally see an image. Some people say they see very clear, sharp images when they close their eyes and imagine something. Others don’t really “see” anything; they sense or feel it, or they just sort of “think about” it. That’s perfectly fine. Some people are more visually oriented, some are auditory, others are more kinesthetic. We all use our imaginations constantly — it’s impossible not to, so whatever process you find yourself doing when you imagine is fine.
If you still don’t feel sure what it means to visualize, read through each of these exercises, then close your eyes and see what comes naturally to you:
Close your eyes and relax deeply. Think of some familiar room such as your bedroom or living room. Remember some familiar details of it, such as the color of the carpet, the way the furniture is arranged, how bright or dark it is. Imagine yourself walking into the room and sitting or lying down on a comfortable chair, couch, or bed.
Now recall some pleasant experience you have had in the last few days, especially one involving good physical sensations such as eating a delicious meal, receiving a massage, swimming in cool water, or making love. Remember the experience as vividly as possible, and enjoy the pleasurable sensations once again.
Now imagine that you are in some idyllic country setting, perhaps relaxing on soft green grass beside a cool river, or wandering through a beautiful, lush forest. It can be a place that you have been, or an ideal place where you would like to go. Think of the details, and create it any way you would like it to be.
Whatever process you used to bring these scenes to your mind is your way of “visualizing.”
There are actually two different modes involved in creative visualization. One is receptive, the other is active. In the receptive mode we simply relax and allow images or impressions to come to us without choosing the details of them; we take what comes. In the active mode we consciously choose and create what we wish to see or imagine. Both these processes are an important part of creative visualization, and both your receptive and active abilities will be strengthened through practice.
Special Problems with Visualization
Occasionally a person has completely blocked his ability to visualize or imagine at will, and feels that he simply “can’t do it.” This type of block usually arises from a fear, and it can be worked through if the person who experiences the difficulty desires to solve the problem.
Usually a person blocks his ability to use creative visualization out of a fear of what he may encounter by looking inside himself — fear of his own unacknowledged feelings and emotions.
For example, a man in one of my classes was consistently unable to visualize, and kept falling asleep during the meditations. It turned out that he had once had a profoundly emotional experience during a visualization process, and he was afraid he would be embarrassed by becoming emotional in front of others.
A woman client of mine had difficulty visualizing until she went through therapy and was able to get in touch with, experience, and release
