Taking time to prepare yourself adequately for a visualization is key
to making the process work. Part of your task is to identify the
problem, question, challenge, or situation that is to be the focus of
the exercise. Don’t worry—this task does not limit you. Rather it
helps you focus creative energy on finding new options or solutions.
In the third column of the work sheet write a couple of sentences
stating the focus of the exercise you are designing, as well as the
type of visualization you feel is most appropriate.
A key factor in tapping the mind’s natural capacities to form mental
images is to relax the body, for the body is both the guardian of and
pathway to the unconscious realms of the human psyche. Your goal is to
relax the body so no tension remains, relax the emotions so that
feelings of calm dominate, and relax the mind so that all concerns are
temporarily put aside. You are trying get into a state of passive
receptiveness, abandoning the tendency to be analytical and
evaluative. You are getting ready to “go with the flow” of the process
of imaginistic thinking, as when you are daydreaming.
In the third column of the work sheet, outline the relaxation process
you use in the exercise, for example, progressive relaxation from the
toes up to the head; tensing the body, then suddenly releasing the
tension several times; lying on the floor or a sofa and imagining that
you are floating.
The journey is the heart of the exercise. There are several important
1. Devise a mental gimmick to
achieve a state of passive awareness where you watch the process of
the exercise, almost as an outside observer.
2. Create a central image to move the focus from the everyday world
to a state of introspection, insight, inspiration, and revelation.
3. Work with the central image in a way that helps you make
connections with the issue you are addressing.
4. Allow plenty of time for the inner seeing process to occur
(realizing that “real time” and “subjective time” are not the same
because in the inner world things tend to happen more quickly and
often at greater levels of complexity).
In the third column of the work sheet
list the step-by-step procedures you use to facilitate the
visualization process, including the mental gimmick, the central image
for the journey, and the way you work with it in relation to the focus
during the journey.
In many ways, this part of the visualization exercise is the most
important, for this is where you return from the journey and harvest
the insights, discoveries, and wisdom. This part is also when you
acknowledge the value of, express gratitude for, and resolve to pay
more attention to this important inner seeing dimension of the self.
Just as with the external dimensions of the self, it is important to
nurture the continued development and strengthening of this aspect of
In the third column of the work sheet list your plan for recording the
insights, discoveries, feelings, possible answers, and new options
received during the process of the exercise.