by Sunshine Ross

Created on: July 01, 2010   Last Updated: January 12, 2011

You don't need a television or a social event, alcohol and vices, you don't even need a spa or an ocean view to achieve relaxation. All you need is your mind and to know how use it well.

A guided visualization is a great form of meditation. To begin you need to be able to stabilize your mind. To do this well, if you are serious in using guided visualization and meditation to greatly  affect your life in a positive way, you must first try to unclutter your life. Lessen your activities that are not essential. Be satisfied always with what you have and be grateful with whatever you get. Live more simply, this will help your guided visualization and meditation practice. You might even find you start to become more relaxed in general.

Set aside a place in your home and a time to regularly do your guided visualization or mediation. This is very important. Try to do this first thing in the morning. Start with five minutes and gradually progress. Don't think you need to sit for an hour, that takes practice. Practice to your ability, but it is crucial to keep up the practice everyday. Its like going to the gym. You must build it up like a habit.

Next, sit comfortably with your spine straight. If you can cross your legs, do so. If not, don't force your body. Find a comfortable position where you can stay very still. Just relax.  Keeping your spine straight and crossing your legs is beneficial because it affects the inner channels of the body and help you stabilize the mind.

Simply watch the thoughts in your mind. Don't follow one train of thought emotion, just recognize whatever arises and let it move on, on its own. Another thought will arise. At first the thoughts and emotions may come storming through. Some days, you may find more space between the thoughts were the mind is just relaxed. At that moment, you can begin your guided visualizations.

If you have a hard time with just watching your mind, try to focus on something subtle like your breath. Feel your belly rise and fall or try and focus on the area at the entrance of your nostrils where the air is coming in and going out. Don't worry if your mind starts to wander away,just simply bring your mind back to the breath. Breathe out and relax. Keep a gentle focus on the breath until you can stabilize your mind.

Now you can begin guided visualization. Imagine a tube of pure crystal light running along the spine just in front of it. At the level of your forehead, along this column of light,

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