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The mind solves the problem by visualizing it. Visualization helps us find the gaps in our understanding. The problem resolves when the visualization is complete without any gaps.

We visualize through free association. We then consciously visualize details that will fill any gaps. The key is consistency with reality. The details must be continuous and harmonious with rest of the visualization in order to fill the gap.

In this exercise we practice spatial visualization. We close our eyes and visualize the environment. Then we visualize ourselves in that environment. We do so from various angles and distances, little bit at a time until the whole visualization is continuous and consistent.

The basic idea is to learn to make the visualization continuous, harmonious and consistent with the actual reality.

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MINDFULNESS APP 3: To learn to visualize with consistency.

1.    Settle down in mindfulness meditation.

In mindfulness meditation, become fully aware of your body and mind.

2.    Visualize the room you are sitting in.

Visualize the eight corners of the room on a gradient (little bit at a time). Do not put out too much effort. Let it happen slowly. Expand your visualization to include all space of the room.

3.    Visualize your body within that room.

Visualize your body from above, below, left, right, behind and front. Visualize it from different angles and distances. Do so until you can smoothly circle around the body.

4.    Expand your viewpoint beyond the body.

We are used to looking out from the frame of reference provided by the body. Expand this frame of reference to the whole room, then to the whole building, the city, the state, the country, and the whole earth, if possible. Do it slowly and at a pace that is comfortable.

5.    Visualize being at some pleasant locations.

Visualize yourself in locations that are pleasant. This could be your childhood home, or the first first school you went to. It could be a location where you felt safe, or some vacation spots.

6.    Visualize being at some unpleasant locations.

The visualization of unpleasant locations is a bit more difficult because there is resistance involved because of unpleasantness of the location. Use mindfulness technique to let the resistance discharge.

7.    Visualize being at some dangerous locations.

Once you have mastered being at unpleasant locations, visualize yourself in locations that are dangerous.  Remember that these are hypothetical visualizations.  The location can be as dangerous as the center of the sun. The whole idea is to be consistent with reality in such visualizations. These visualizations help one discharge irrational feelings, sensation and fears.

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With this exercise a person becomes more objective, at least, in terms of visualization. It doesn’t mean that the person loses his feelings, sensations and emotions in real situations. In fact, he becomes more expressive of his real (rational) feelings and emotions.

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