Visualization
Meditation
By James Harvey Stout (deceased). This material
is now in the public domain.
Jump to the following topics:
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What is visualization
meditation?
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We gain benefits from
visualization.
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We
can consider these guidelines for visualization techniques.
What is visualization
meditation? It is the focusing of our attention upon a visual object.
Visualization is one of the most popular and potent forms of meditation.
More than just an inner technique, it can directly affect the conditions
of our outer world.
We gain benefits from
visualization. From one perspective, visualization is simply another
form of meditation; we are gazing upon an internal image rather than
concentrating on the outer image of a candle, for example. But visualization
presents some unique benefits:
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It gives us more freedom to select the images upon we concentrate. We can
imagine seeing any spiritual teacher, or any scene, or any object, without
having to possess that physical image to view. Thus we have an unlimited
repertoire of images -- anything which can be conceived -- so we can select
one which more-accurately represents (and can transmit the power from) a
particular state which we want to experience.
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These internal images might be more powerful than external ones because they
are linked directly to the state which they represent. For instance, in mandala
meditation, we look at the mandala in order to internalize its dynamics as
its elements would correspond to our psychological elements, but
in simple visualization, the image is already internal; we eliminate the
step of internalization during which some of the energy might be lost. Images
-- rather than words -- are the native language of the unconscious mind and
other parts of ourselves; in visualization, we can communicate more effectively
with these parts -- in the same way, conversely, that the unconscious mind
attempts to communicate with the conscious mind via the imagery-language
of dreams.
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When we develop our visualization skills in meditation, we can use the skills
for archetypal field-work ("directed imagination").
We
can consider these guidelines for visualization techniques.
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We use the guidelines that are in the chapter regarding visualization. Many
of them will be applicable when we are using visualization as a type of
meditation. To avoid redundancy, those guidelines have not been repeated
here.
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Choose an active or passive approach. In the active approach, we generate
a specific image toward which to direct our attention. The passive approach
is to focus on the black screen of the mind and then allow any images to
appear; we might start with a particular image and then allow others to arise
in response to it in a type of "story" like that of a dream (and we might
then do an interpretation of that story in the same manner in which we would
interpret dream symbolism). Both the active and passive methods can be useful
in the development of our visualization skills.
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Be able to experience the state without the image. In any visualization,
no matter what image we use, we are attuning to the state which is represented
by that image; a step beyond visualization techniques is to be able to achieve
that state without the use of an image.
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Experiment with various techniques. In addition to the techniques which are
in the chapter regarding visualization, we can use these:
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Do some visualizations with "spiritual light." Imagine light coming in through
the top of the head (through the crown chakra) and circulating throughout
every part of the body. Or imagine light surrounding your body and your home.
Or visualize light coming in with every inhalation; on the exhalation, we
might visualize light going out to the world, or we might prefer to see our
unwanted traits being expelled on that out-breath. Or imagine light surrounding
your spine and each of the chakras. Or visualize light being directed to
a particular part of your body, perhaps a part which is injured or ill. Or
imagine various objects which radiate light: a star, a sunrise, a campfire.
Experiment with different colors of light, to see how they affect you and
the visualization process; some people experience the greatest spiritual
awakening with the colors of gold, white, or blue.
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Combine visualization with movement meditation. For example, as we walk,
we can visualize ourselves as a leaf being carried by a breeze or by a river's
current.
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Stimulate the spiritual eye. Instead of creating a visual image somewhere
else on the black screen of the mind, create it in the location of the spiritual
eye (which is also called the third eye). This is approximately one inch
above the midpoint between the eyebrows, and set back in the head a couple
of inches. When we focus our attention on this spot, the energy of our attention
is likely to help the spiritual eye to "open." Then we might see light --
perhaps just sparkles or splotches of white light at first. (Don't look directly
at the images; this can cause them to disappear.) As this non-physical organ
becomes activated further, we might see images which are more distinct; these
images can include scenes from the astral plane or another world -- maybe
a flower or a landscape or a blue star.
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Visualize a religious symbol. This can be a crucifix, or an image of a saint's
face, or an animated scene from a religious story.
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Merge with the image. Create an image of light (as in a candle or the sun),
or an image of a mandala or a spiritual teacher or something else that has
qualities which you want to develop. Then slowly attract that image toward
you, and feel its qualities and energy merging with yours. We can experience
this merging in different ways: (1) an interaction between ourselves and
the image, or (2) a state in which both we and the image become less prominent
and what is experienced most strongly is the impersonal energy (the energy
underlying those qualities existing in us and in the image) in a field of
its own; at this point, the "duality" between ourselves and the object is
simply an interplay of complementary forces, each existing in relation to
the other, drawn from the same field of potential for this moment of interaction,
then to revert back to that field.