Relaxation And Meditation - Learning Location Visualization

Location visualization forms an important part of many relaxation and meditation exercises and, before trying such exercises, it's a good idea to spend some time learning the art of location visualization. The location that you use can be anywhere you like but it is important that it is somewhere that you find peaceful and relaxing.

Here is a practice exercise to help you get started:

Begin your exercise in a familiar location in which feel relaxed. This location can either be somewhere in your own home or, if you prefer, a location outdoors which you enjoy. Sit down comfortably and take a note of your surroundings. Notice not only what you see but also what you and smell. Notice how the air feels on your skin, or if a breeze tousles your hair.

Now go to a different location, sit down comfortably once again, close your eyes and try to recreate the sensations that you experienced. How much of the first location can you remember and which details are difficult to recall?

At this point take note of how you feel and, especially, of whether or not you find this exercise to be at all stressful.

Next, picture a nearby location that you have visited before, but which is different from the location you used at the start of the exercise. Imagine everything that you can about what it is like to be in this location and picture what all of your senses would experience.

Now go to that location. Was there anything that you missed in your visualization? Also, have your feelings about the location changed in any way now that you are there once again?

The next step in the exercise is to imagine a place which you remember from the past - perhaps a childhood home, a distant holiday spot or a garden which you once visited. Settle comfortably, close your eyes and imagine yourself there again. As before, use all of your senses to produce an image of just what it was like to be there. Put as much detail into the vision as possible, using all your senses to create as complete a picture as you can.

Notice how you feel now that you are in this location once more. What effect are your memories having on you? Do they make you feel more relaxed?

Finally, visualize somewhere that you have never visited before. It can be somewhere that actually exists but which you have never been to, or it can simply be an imaginary location. Create as many details as possible using all five of your senses and notice colors, light, smells, the air and the temperature.

As soon as you have a picture of the location in your mind's eye, imagine yourself carrying out actions that will act to intensify your sensory experiences. For example, if your location involves water such as a lake, ocean, or river, then try touching the water. How warm is it? Taste it. Is it warm and salty or cool and sweet? Take note of what you are wearing and, if you are wearing shoes, take them off. Feel the ground under your feet. Again, is it warm sand or cool grass? If you are standing, then lie down and again feel the ground or floor beneath you.

Notice how it feels to be there. If you have selected the right spot, you will feel relaxed and calm. Spend as long as you can in your visualization and collect as much detail as possible. Once you feel that you have experienced everything that you can, slowly bring yourself back to your actual location.

Try practicing this exercise with various different locations and you will find that you can spend more and more time inside your visualization and that it is somewhere that you can go to when you are feeling under stress.

Donald Saunders is the author of a number of health-related publications discussing the problems of sleep and giving detailed advice on using such things as daily meditation to help cure insomnia. For more information about daily meditation exercises please visit Help-Me-To-Sleep.com