Imagine All The People
Visualization is a creative technique used by beginning and experienced meditators alike.
Sitting or lying down in a comfortable place, deepen your breath. Lengthen the inhale and let the exhale come out through the mouth as a sigh a few times. Bring your awareness into the center of your chest, your heart chakra. Bring into your mind's eye an image of yourself having already achieved a goal you desire. For example, losing ten pounds. As best you can, see yourself looking thinner and healthier. Imagine the details of your body, your surroundings. Make it fun. If you'd like, you can repeat a mental affirmation in the present tense. "I am now light, thin and healthy." Or whatever.
For some, visualization is clear and distinct; for others, it's vague. You can categorize your goals (physical, spiritual, career/financial, social) or not. You can verbalize them or not. I find it helps to share them with a friend who can help keep you accountable. As with everything it's important to have compassion when it comes to goals. Goals change frequently. So try to have them but not be addicted or overly attached to them.
A Disclaimer:
Visualization is as natural and automatic as daydreaming. Hope is a beautiful thing. Hugs are nice too. What is wrong is mandatory positive thinking. (As seen in "The Secret.") Because along with it come two nasty side effects: egoism and self-hatred. All the pressure is on YOU and your own thoughts. Turn off the news and cut the Debbie Downers out of your life. Visualize what you want to be, do and have. If you achieve your dreams, you get the infinite joy and abundance of the universe. If, however, you fail to reach your goals, you alone are to blame. Either way, it’s one dysfunctional spiral.
