Beginners Guided Visualization Techniques: Easy Meditation Practice

Guided Visualization Meditation Techniques for Beginners - lotus flowers reflect the transformation as we clear and activate our chakras within us

The Best Guided Visualisation Meditation Techniques for New Meditators

Guided visualization meditation is an easy technique for improving your physical health. It also gives you tools to help you deal with daily life stressors. These practices are great for beginners looking for the best way to dip their toes into the meditation waters.

Keen to find out what other people have experienced learning meditation with Senka? Scroll down for a video testimonial by a young man who joined our classes from Russell Lea in Sydney’s inner west. More testimonials can be found here.

Guided Visualisation Meditation for Beginners: The Best Way to Get Started

Visualisation meditation is not much of a stretch for most people because we visualise things all the time. From imagining what might happen if we miss the bus home, to what we would do if we won the lotto. We play millions of little movies in our minds every day(*1). Below are two techniques you can try at home.

Third Eye (Ajna) Visualisation Meditation

The third eye is the sixth chakra which is in the middle of your forehead, above your eyebrows. In Sanskrit, the third eye is known as Ajna. It is an incredibly powerful part of the human chakra system. When your Ajna is clear and activated, it helps repel negativity while promoting wisdom and intuition(*2).

1. Take a Step Back

This meditation teaches you how to step back and observe yourself and your surroundings. You would know that during the chaos, it can be easy to be swept up in the current. However, when you take a breath and step back, you can see more of the big picture and the chaos eases(*3). It is hard to have a clean and clear mind and a healthy lifestyle if you’re caught up in all that rush. Let’s get started.

• Get into a comfortable position and close your eyes. Shift your active consciousness up to your third eye above and between your eyebrows.
• Begin to observe. Instead of letting your thoughts and physical feelings pass you by, pay attention to them.
Which make you happy? Which make you sad or feel tired? Why? For the negative thoughts, what could you replace them with to feel more positive?
Breathe in fully and exhale.
Visualise your third eye as a beautiful star – a sparkling, divine white light. As you breathe, visualise this sparkling light clearing and purifying your mind and filling it with love.

It is as easy as that. The colours used in this visualisation have been chosen purposefully. You can learn more about them in this article.

2. Expand Your Awareness

Much like the third eye, this meditation technique revolves around observation. However, this time you are going to place more emphasis on the physical world around you.

• Lay down or sit in a comfortable position and close your eyes. Now try your best to focus on your breathing. Take a long, deep breath.
Notice how your abdomen expands and the air feels cool flowing through your nostrils. As you exhale, take note of how your body feels.
Now, each time you breathe in, take notice of what is just outside your body. With each exhale, expand the circle around your body until it fills the room.
Take stock of everything you hear, smell, taste, and feel. When you are ready, slowly bring it back, one step at a time. Continue until you are back down to your own breath and body.

The goal of this short meditation is to help you learn to shut out external stimuli. As you continue to practice, you will be able to narrow in and focus more easily. You will be amazed how much this can help you with your day-to-day problem-solving!

Live Guided Meditation for Beginners

To find out if you can increase your clear-minded abilities to a greater degree, try guided meditation in person in the meditation studio or online live with Senka. Just like anything else you want to get better at, having an experienced meditation guide to teach you can make all the difference.

Take a moment and check out the above testimonial in the video. He makes a key point. Every time he takes a class, he can do a little bit more. Who doesn’t want a little bit more stress reduction and problem-solving power in their lives? You are always more than welcome to join our classes online or in person.

If you have any questions at all, please don’t hesitate to get in touch with us on (02) 9569 6580 or drop us a note via our contact page (or Facebook).

Guided Visualization Meditation Techniques for Beginners - lotus flowers reflect the transformation as we clear and activate our chakras within us



*1. Gottschall, J. The Storytelling Animal: How Stories Make us Human. First Mariner Books. New York. 2013.
*2. Symbol Sage. Ajna Symbol – The Power of The Sixth Chakra. 2021.
*3. The Brilliance. Taking a Step Back is Also Part of Personal Growth. 2020.




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