Tag Archives: Visualization

Relaxation Techniques for Panic Attacks

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There are many relaxation techniques available to reduce the intensity and occurrence of Panic Attacks.  The following techniques are the most common:

• Meditation

• Visualization

• Deep breathing

• Sounds

Meditation can allow you to learn how to turn your focus of your thoughts from your Panic Attack symptoms to your breathing.  By concentrating on your breathing, you will be able to stop thinking about your Panic Attack, thus, giving you the chance to gain control of the situation and get yourself out of your Panic Attack.

Visualization is very similar to meditation.  Here you can use a recorded tape or your own imagination to describe a peaceful and pleasant place to be.  You will focus on this place and in your mind, be there.  This will then allow you to turn your focus from you Panic Attack symptoms to your peaceful place.  It will also lower your blood pressure, normalize your breathing, relax your muscles and make you feel relaxed.

Deep Breathing is one of the simplest things that you can do to relax yourself.  Here you will close your eyes and just concentrate on your breathing.  Breathing in slowly, holding it for a few seconds and then breathing out slowly.  After you have done this for a few minutes, you should feel relaxed and calm.

Sounds can be very relaxing.  You can turn on some soothing music, such as ocean waves, a fire crackling or classical lullaby.  Make yourself comfortable and just close your eyes and envision you are somewhere else.  For example, you are sitting on the beach in front of the ocean with the warm breeze softly blowing your hair and the sun slowly going down in the sky.  Think how peaceful this would make you feel.  Your thoughts will turn from your Panic Attack symptoms and just fade away.

All of these techniques are different, yet, they all have a similar goal of giving you skills to learn to relax yourself and face a Panic Attack without feeling overwhelmed or out of control.  Using these techniques along with other types of treatments can be a very effective combination for bringing relief and freedom from Panic Attacks that affect your life.

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Best Chakra Balancing Visualization Meditation Technique

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One of the best meditation techniques for opening and balancing the chakra points, is the visualization meditation technique. In this technique, the color attribute of each chakra is exploited and used an instrument to stimulate and awaken that particular chakra.
Let’s begin first though by giving a brief overview of the chakra system and how they work. Chakra point are energy vortexes that reside in the astral body and transmute energy between the 3 bodies that make up a human being. There 3 bodies are the physical body, astral body and mental body. Charka points essentially move energy between these bodies, by raising or dropping the frequency of the energy as required.
Each chakra resides in a particular location along the spine from the base to the crown of the head, and the health of the chakra is reflected in the health of the organs and systems in that particular region. In addition, chakra points are responsible for personality traits and having the chakra in balance, means to have one’s physical, emotional and mental bodies in balance as well. So now that we have an understanding of chakra points, let’s delve into the visualization meditation technique which can be used to open, heal and balance the chakra points.
Each chakra point is associated with a particular color, and by using this information along with the power of concentration and visualization one can help stimulate a particular chakra and assist it in opening. Below is the color chart that lists the particular color associated with each chakra point. Each of these colors should then be used, as described in the meditation script below it.
Chakra Point Color Chart:
Root chakra meditation color: Red
Sex chakra meditation color: Orange
Navel chakra meditation color: Yellow
Heart chakra meditation color: Green
Throat chakra meditation color: Blue
Third eye chakra meditation color: Indigo
Crown chakra meditation color: Violet
To practice chakra visualization meditation technique, one should follow the step-by-step instructions below.
1. Either lie on your back, or sit up in cross legged posture with your back straight.
2. Close your eyes and take 5 deep slow breaths to help relax you and clam the mind.
3. Now begin to visualize the color red at the base of your spine as a glowing ball of red light. Feel your breath moving in and out from this center while continuing to imagine a red ball of light emanating from that location.
4. After spending a minute or two at the root chakra, move up to the sex chakra and repeat the exercise with the color orange.
5. In this fashion work through all the other chakras as well, where the navel chakra is located at the level of the solar plexus, the heart chakra at the level of the sternum, the throat chakra at the neck and the third eye chakra in the middle of the forehead.
6. Once you complete the cycle, relax for a few minutes and then finish the meditation, by affirming you are healthy, balanced and at peace.
The above chakra meditation, works through the entire chakra system, but if you are interested in opening and balancing just one particular chakra, you can simply focus on doing the visualization meditation with the color for that specific chakra only. This method of chakra balancing is very effective, but one should use it judiciously, as one should be physically able to handle the increased energy flow that can occur when chakras are activated and opened.

Anmol Mehta is a Yoga Teacher & Zen Expert. His extensive site, Free Kundalini Yoga Exercises & Videos, offers the popular Free Online Guided Meditation Techniques E-Book. Also learn about kundalini awakening by reading, Kundalini Awakening Symptoms.

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Just What is a Visualization Meditation?

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When most people are asked to describe meditation, they’ll think about monasteries and rooms full of monks. But that’s by no means the only form of meditating. A visualization meditation – sometimes called a guided meditation – is another popular method that people use to meditate. So what is it exactly?

As a general rule, a visualization meditation will do exactly what it sounds as though it should do.

You’ll sit or lie down in a comfortable position.

Next, you’ll press ‘play’ on your CD player or iPod or whatever other device you’re using.

Then you’ll be taken into a state of deep relaxation. This will be done with a combination of background sounds – maybe new age music, maybe whale noises, maybe waves breaking on a beach or possibly the sound of rainfall. Anything to help you reach a deep meditative state, so there’s also a chance that you’ll have some binaural beats playing along in the background to help your brain reach an alpha or even theta level.

There’ll also be some words spoken to help you reach this state. A calming voice will talk you through the relaxation process and will help you to get as relaxed as possible.

Once you’re relaxed – usually within about 5 or 10 minutes of starting the track, the guiding voice will then start on the visualization part of the meditation.

This can go any one of a myriad of directions as there are visualizations available for most anything you want.

Some of the more common options include:

Connecting with your higher self – the part of you that knows the course your life will be taking and that gently guides and oversees you
Healing your body – this is done by encouraging your body to produce more of the natural chemicals that it uses to regulate your body on a daily basis. We react quite well to these external commands (if you’ve ever jumped in a scary movie, you’ll know what I mean here).
Attracting more good things into your life. This is an extension of the law of attraction, which says that we attract things into our lives according to what we focus on. This kind of visualization meditation is great if you’re stuck in a rut in your life and need to break out of a downward spiral.

There are many other uses for visualization meditations that you can find with just a little research.

Find out more about using a visualization meditation and download your free guide to meditating.