Visualization Exercises

visualization exercises

Let’s talk about some visualization exercises and their importance in our mind expanding search. In this page you will find some basic exercises for improving your visualization skill.


You need to have a good visualization skill before practicing Self Hypnosis.


First of all, what is visualization? It is a skill which means that everyone can learn it and improve it through practice. It is the ability of imagining things.


This skill involves creativity and imagination.


Consequently improving visualization will improve the other two correlated skills. The greater the details of the mental images you create, the greater the skill.


Creative visualization is a very important ability which you may have in order to expand your mind. It is the number one ingredient for successful self hypnosis and Silva mind control method.


Lack of it will not let you move towards the change you want to do in yourself. So as we now understand the power of visualization, let’s see some basic visualization exercises.

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Level 1 exercise


Before continue to the technique I would like to clarify that exercise 1 is addressed to beginners.


I assume that you have slight or no previous experience with visualization exercises and I am going to be very descriptive.


Some people have by nature greater ability to imagine things than some others as some they are more creative than others. If you find the following exercise too easy for you then you may start with more advanced exercises.


Find a comfortable place to relax and dedicate to this exercise 20 minutes. Be sure that you will be no interrupted. Close your eyes and take some deep breaths in order to start relaxing your mind.


Now begin to imagine something familiar to you like an apple. The apple is a very easy object to visualize. Focus on the apple; don’t let the distractive thoughts to get in the way with your exercise.


appleFirst, see the apple from all sides, point to point. When you have a clear image of the apple then zoom in on it. Observe its skin, is it smooth or rough? Are there any holes? Is it a green apple or a red one? Focus on the details.


This engages your creativity and exercises your visualization. Spend some time observing these simple details.


That way you will learn to stay focused on the visualization exercise and not let irrelevant thoughts to distract you.


You will understand that you are ready to move on when you will have no distractions at all. If in the beginning you realize that you cannot focus in what you try to do don’t get disappointed, it’s just the beginning. Your mind just needs more training.


Ok, let’s move on with the exercise. You are able to have a clear image of the apple in your mind, you can zoom in and zoom out and also you don’t get distracted easily.


Now move a step further and smell the apple. Cut it in the middle and observe again the details. What’s its color? Count the stones in its core. Observe the contrast of the black stones with the soft yellow color of the apple’s inside.


As the time passes and you still observe the divided apple see how its color darkens over the time.


Finally, end this exercise by tasting the apple. Eat it all. Feel the taste of it in its full, like you do in real world. Now, if you do this right, your mouth may be full of saliva. When you eat it, take three deep breaths and count from 1 to 5 and open your eyes.


You completed your first visualization exercise. This is the first level and an easy exercise. Repeat this exercise up to a point that distracting thoughts do not interfere with the exercise while you can imagine all these things easily.


Also you are free to imagine anything that is familiar to you, not absolutely a fruit. Just pick an easy object you are familiar with and it is also easy to imagine. You can also use different objects every time you try this exercise.


I was too much descriptive with the above visualization exercise in order for you to understand what you have to do. After some training you can follow your own devices. You can add details, actions and whatever you can think to your visualizations.


Well now, did you master the first easy exercise? Let’s see a more complex one.


Level 2 exercise

Meditation program

Now, pick a person you know very well. You can choose one of your close relatives or your best friend or whomever you like. Absolute requirement is to know this person so well so you can recognize them very easily.


You do exactly what you did in first exercise, except the cutting and eating part of course. You try to see with closed eyes this person live in front of you, as you did with the apple.


Focus on the details of their face first and then move to their body. See them from behind, zoom in and zoom out, cycle them 360 degrees. Ok, I know that compared to the apple this is much more difficult. But it is a very good exercise.


When you have a clear picture of the person, try to change their clothes. Imagine that they wear your favorite clothes. See if they look good or bad. See if the clothes fit to their bodies or not. Then try to change them hair styles.


This is creative visualization. Now your visualization skill starts to advance and also your creativity does. By completing these series of exercises you will realize the power of visualization.


Exercise 2 may require practicing a lot more time than exercise 1. This is logical as the second level is much more difficult than the first.


Also in exercise 2 you begin to train creative visualization. This is your ultimate goal; to use creativity in your visualizations.


Level 3 exercise

As your creativity starts developing, you are ready for difficult visualization techniques. In exercise 3 you will stay longer times into your imagery places you are going to create.


Dedicate more time for level 3 exercises. You are going to imagine whole environments that surround you. At this point you are able to create a virtual reality in your mind where you can move and react with.


mental forest


Begin with imagining a forest. See the details of the trees, any animals, sounds, smells. All your senses work to the fullest like they do in real world.


Try to create also a mental map of your location so to track your movement in the virtual environment and know exactly where you are. This will expand your consciousness.


As you progress with these series of exercises you can add more details to your worlds like lakes, waterfalls, hills, rocks, new creatures, new sounds and anything. You actually have infinite choices and your creativity expands at its maximum.


You will understand that you have mastered level 3 visualization exercises when you will be able to create a complete unbroken experience on your imaginary worlds.


With unbroken I mean that you will not just see moments of yourself in the virtual worlds but a full-time experience just like a dream.


Guided Visualization


For level 3 visualization exercises you may use guided visualization. This is a nice tip to help you cope with irrelevant thoughts interference. Let’s see how you can do it.


You need a voice recording machine. You create a story of the place you want to visit and you record your voice describing the environment you are going to visualize and your actions. Then you hear your recordings as you try the visualization exercise.


This is very helpful especially in the beginning of level three exercises. It will keep you focused on your purpose and you will not get distracted by irrelevant thoughts. I recommend you to try guided visualization when you start with level 3 exercises.


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So you passed all three levels? Congratulations!


You cannot imagine how much your mind has expanded (but maybe you do now). Your creativity has boosted significantly and you can feel this in your everyday life. You can become now expert in self hypnosis; your right hemisphere abilities have been enhanced and you can deliver your positive suggestions effectively.


Trying these exercises improved also your ability to relax and to alter your brain waves faster.


All these three visualization techniques are a free training program I invented for myself in order to find the secrets of creative visualization. These visualization exercises have helped me a lot with self hypnosis and I recommend to try them if you have trouble visualizing.


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24 comments on “Visualization Exercises

    • Want to ask when visualising the apple, does it mean thinkin an apple in mind, or really could project an image of Apple on the eyelids which like I am “seeing” and apple with closed-eyes? Coz I could see nothing with closed eyes but just can think of an apple in the mind @@

      • I have the same question.
        “Now begin to imagine something familiar to you like an apple. The apple is a very easy object to visualize. Focus on the apple; don’t let the distractive thoughts to get in the way with your exercise. see the apple from all sides, point to point. When you have a clear image of the apple then zoom in on it. Observe its skin, is it smooth or rough? Are there any holes? Is it a green apple or a red one? Focus on the details.”

        After reading medical texts, it is clear that a person’s ability to visualise (as in actually see the object they are imagining to some extent (blurry, clear, 3-D reality)) varies greaty, and that large swathes of people have a 0-5% (effectively no visualization skills). And that people ranking in the 10-40% range of people previously assumed that “visualization” was more a metaphor. While those in the 60-90% all had active and vivid imaginiations, and daydreaming skills.

        My question to the person who wrote this article — is there any way you can expand on the “Now begin to imagine something familiar to you like an apple. The apple is a very easy object to visualize. Focus on the apple.” aspect. How does one start to imagine an apple. What sort of thoughts would you need to be thinking about to be able to conjure up an image of an apple.. What direction to you look with your eyes closed, are your eyes “open-closed” or “closed-closed”? What sort of feelings do you have and how do you build up an image?

        If I close my eyes, and sit quietly in a room, ambient light. For the first ten or so minutes, it’s just a black filled space, sometimes I will sense a deep purple (nearly black) random blob of non-descript floating substance in there, but normally it’s just black, sometimes if I try to focus on either, they just float around and then disappear.
        I am assuming to visualize an apple needs to work with this sensation somehow?
        If so, how?

        Can you try to be more aware and describe the thoughts, feelings, directions involved in bringing up the image of an apple. Or even the sensation of an apple. As it this is still very foreign, and short of someone just planting a fulling realised image in my head to say “explore this”, it’s very hard to understand how to make exercise 1 work 😐

        • Hi Ice,

          You are trying to see the apple with your eyes. This is the reason that you see only black. The visualization technique has to do with the mental ability of reconstructing images, that you are familiar to, in your mind and “see” them. These images are not formed through external stimuli from your eyes but they formed from your past experiences in your mind. You must have your eyes closed or else your sight will interfere with the visualization technique.

          With your eyes closed try to recall from your memory the shape first of an apple. If you find this very difficult, then try to imagine simpler forms of images such as 2D shapes. Try to imagine a white circle and start changing its color or imagine the drawing of the circle. Keep the backgrounf black as it will help you with the current closed eyes state, and imagine drawing white shapes in that black background.

          Do not try to see with your eyes. This technique has to do with your imagination. It is like daydreaming but more vivid. You have to enhance your ability before moving on to more complex images. I know that it is hard if you have never done this before but it is only a matter of discovering the way, which may differ from person to person and it is quite difficult to be described.

  1. I have a question. When you visualize something with your eyes closed, do you see it against your eyelids like a projector? Or is it like recalling memories but creating scenes?

    • Hi Jacob

      The first technique is very useful when you are new to this. However as you become more advanced the scenery creation will come naturally. Also this the way to add feelings to your visualizations.

    • yes i have encountered both types. the version where it is projected on your eyelids seems so accurate, as if you were staring at the picture right then and there but sense i was in a very sleepy mood it was easy for me to project such an accurate or should say replica of the actual picture. However, my concious visualization is improving, but not yet at the accurate level am aiming for

  2. Thanks but I am asking how you see the visualization. Since you close your eyes, do you see the visualizations against your eyelids?

    • It’s a mental image, it’s not necessarily projected. When you think about someone you don’t see them in absolute detail, but the best you remember them. It’s a way to train your imagination. It’s not like you’re going to visualize like you would with lsd. You’re only going to experience what you’ve trained yourself to do.

      • Yes you are right. You cannot visualize in full detail. Sorry if it sounds confusing. However with training you may reach a level of high detail visualizations but this requires a lot of training.

  3. Thank you. For this 2014 I’m practicing 5 meditation methods, each one once a week:
    – Listening to music (Fully. Not multitasking)
    – Mindfulness on a different activity each time for 20 minutes
    – Breathing
    – Body scan
    – VISUALIZATION! And this is where you have helped me tons. Great article.

  4. Hi,
    When I try to visualize apple in my mind, the image of the apple keeps getting distorted. I know what I want as the image of apple but when I visualize it, the side gets distorted and I don’t seem to make it right. After this, I started staring at an actual apple and then closing my eyes and visualizing it. I start with the correct picture, but then the side automatically expands or flattens out, and it seems like I have no control over the image of the apple, as how it should look. Does this happen?

    • Hi Harshal,

      Yes it could happen. It is just a matter of practice and nothing else. Try the trick you described with the real apple and then close your eyes and visualize it with its real shape as much as you can. If you think you losing it again, open your eyes for a moment to get the real picture and then try again. Keep doing this exercise until you can visualize the apple properly. Next you can move forward with more complicated exercises. Good luck!

  5. Thank U very much. Feed back from other readers and ur answers to them answered all my doubts. I was successful in visualizing all the above 3 exercises. I am going to practice this daily. Thank U once again.

  6. I have just started both the silva method and Michael Raduga’s : The Phase. And your exercises are of great help :)

  7. I have cerebral palsy and I was wondering if that would in any way make me unable to use my minds eye? If not, would these exercises still be useful for me to improve it?

    I have to repost this because I forgot to check off the email notification box!!! lol

  8. I have a HUGE amount of trouble visulising. I am now using subliminals to change thought patters, sleeping better and getting off porn and masturbation addiction. I am trying to picture a candle, I hope to spend one hour a day doing this. Usually when I close my eyes all i see is dots and lines, very irritating.

    How can I improve?

  9. I was looking for this type of content on net. Ilike many others I have got strong positive results using visualisation.

    Is it helpful or distractive use own record ed voice to guide duronng visualisation?

    Your valuable comments pl.

    • Hi Sandeep,

      Although I haven’t used my own recorded voice for guided visualization, I believe that it can keep you more focused on what you are doing. When unguided it is easier for your mind to wander and lose focus of the visualization.

      I believe that you are experienced so you try to visualize complex environments and images with sensations and feelings. Because if you just want to visualize an apple, perhaps it is a bit overkill to use voice guidance.

  10. Thanks for these tips Socrates.
    I’d just like to add my own experiences.
    Reading and writing fiction helps develope a creative mind.
    It is best to eliminate watching television or movies. I don’t own one.
    Instead listen to audio books and podcasts of those things that you are interested in.
    The flashing images from television disturb one’s concentration abilities.
    Disconnect every day from anything that draws your attention away from time alone. Eg. Cellphones, internet, social networking etc. Switch the bleeping thing off.
    Meditations of silence help to train filtering of thoughts.
    Less is more.
    Thanks and happy creating.

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