How do you do a visualisation meditation?
Picture a calm place in detail for about 10 minutes. It helped people feel calmer in small studies. But picturing a goal as already won can backfire. Picture what’s in the way too.
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How to do a visualisation meditation
Sit somewhere comfortable and warm. Close your eyes. Then take yourself to a calm place you choose, such as a beach, a wood or a park.
Use every sense: what you can see, hear and smell, and how the ground feels. In one study, a recording that did this for about 10 minutes lowered anxiety in 48 adults with moderate anxiety.
A visualisation meditation in about 10 minutes
- 1
Get comfortable
Sit somewhere comfortable and warm, and close your eyes.
- 2
Pick your place
A calm place you choose. In one study, a place in nature worked better than a town.
- 3
Use your senses
Notice what you see, hear, smell and feel there.
- 4
Come back slowly
When your mind wanders, bring it back. Then open your eyes slowly.
Sources: Nguyen 2018; NHS: how to meditate
Your mind will wander. The NHS says that is not a failure, just part of learning. Each time, bring it back to your place.
A guided visualisation is the same thing with a voice talking you through it. Both studies below used recordings. Try one tonight.
Does visualisation meditation work?
For feeling calmer straight after, yes, in small studies. These studies don’t show it treats an anxiety problem.
| Study | What people did | What it found |
|---|---|---|
| Toussaint 2021, 60 students | 20 minutes of guided imagery (picturing a calm scene), muscle relaxation, deep breathing or reading magazines. | All three techniques raised relaxation more than magazines did. |
| Nguyen 2018, 48 adults with moderate anxiety | About 10 minutes picturing a place in nature, and another time a place in a town. | Anxiety fell after both. It fell more after the nature place. |
Sources: Toussaint 2021; Nguyen 2018
In the first study, imagery and muscle relaxation also showed signs of calming the body, measured by heart rate and sweat on the skin.
Think of one session as a photo, not a film. It shows how people felt straight after, not months later. These studies didn’t test regular practice.
It can go wrong. The NHS says mindfulness is not right for everyone, and some people feel worse. In a review of meditation in general, anxiety was the most common bad effect reported.
Six ways to make visualisation a habit
- Pick a regular time, such as a lunch break or before bed.
- Start with about 10 minutes, picturing a calm place with all your senses.
- Choose a place in nature if you can.
- When your mind wanders, bring it back to your place.
- Don’t stop too suddenly. Open your eyes slowly.
- If it makes you feel worse, stop and try something else.
Sources: NHS: how to meditate; NHS: mindfulness; Nguyen 2018
Other options are breathing and muscle relaxation. Steps are in relaxation techniques, and new starters can begin with meditation for beginners.
Can visualisation help you fall asleep?
It may, if the scene keeps your mind busy. An Oxford study gave 41 people with insomnia (long-term trouble sleeping) one of three sets of bedtime instructions.
People told to picture an interesting scene in detail fell asleep faster than people given no instructions. They also had fewer, less upsetting thoughts before sleep.
The researchers think the scene took up enough “cognitive space” to crowd out worries. So pick something engaging, like walking a route you love, step by step.
It was one night, so treat it as worth a try. The NHS also suggests you relax at least 1 hour before bed. More tips are in how to fall asleep faster.
Does visualising your goals work?
Not on its own. In four studies, people who enjoyed daydreaming about a dream future put in less effort and did less well, weeks or months later.
They included graduates hunting for jobs and students facing an exam. People who simply judged success likely did better.
Rosy daydreams also went with more low mood up to 7 months later. These studies show a link, not proof of cause.
The fix is to picture the goal, then the thing in your way. That’s called mental contrasting. Add an if-then plan and it’s known as WOOP.
Picture the goal, then what’s in the way
- 1
Wish
Pick one goal, such as running twice a week.
- 2
Outcome
Picture the best result in detail.
- 3
Obstacle
Now picture the main thing most likely to stop you.
- 4
Plan
Make an if-then plan: “If I feel too tired after work, then I’ll walk for 10 minutes.”
Sources: Wang 2021; Oettingen 2002
A review of 21 studies with 15,907 people found this small to medium boost to reaching goals. The authors say the real effect may be smaller. Try it on one goal this week.
Can visualisation make you stronger?
Somewhat, in small lab studies. Real training still did better.
| Study | Training | Strength gain |
|---|---|---|
| Yue 1992, little finger | 4 weeks, 5 sessions a week | Imagined pushes 22%. Real pushes 30%. No training 3.7%. |
| Ranganathan 2004, little finger | 12 weeks, 15 minutes a day, 5 days a week | Imagined 35%. Real 53%. |
| Ranganathan 2004, elbow | 12 weeks, 15 minutes a day, 5 days a week | Imagined 13.5%. |
Sources: Yue 1992; Ranganathan 2004
The groups were small, 6 to 8 people each in the 2004 study. The researchers think the gains came from the brain sending a stronger signal to the muscle.
So rehearse a lift in your head if you like, then go and do it. Start with the best strength exercises.
When to speak to a GP
Visualisation can sit alongside care, not replace it. Speak to a GP or get help if:
- You feel anxious most of the time and it affects your everyday life, or you’ve been diagnosed with generalised anxiety disorder (GAD) and treatment is not helping.
- You’ve had trouble sleeping for months, changing your sleep habits has not helped, or it makes it hard to cope.
- You need urgent help for your mental health. Call 111 and choose the mental health option, or ask for an urgent GP appointment.
- Call 999 or go to A&E if someone’s life is at risk, or you don’t feel you can keep yourself or someone else safe. Don’t drive yourself to A&E.
If you live in England and are 18 or over, you can also refer yourself to NHS talking therapies. In some areas you can at 16 or 17. Samaritans are free on 116 123.
Racing thoughts at night? See overthinking and anxiety.