Creative Visualization

Creative visualization is controlled daydreaming. It is using the power of your imagination to create an internal image for a particular purpose or effect. By creating a picture in your mind and body, you invest that picture with energy and power. You create an internal reality that can profoundly affect your physical and mental attitude and functioning.

Hi, I’m Jana Titus, and my exploration and appreciation of the powers of creative visualization began many years ago, with the first of my diagnoses for cancer. Through years of personal and professional experience, I’ve found that creative visualization—a key element in meditative practice—is an amazingly effective, practical means of self-help that can make a big difference in your quality of life with cancer.

Creative visualization can be used for any number of purposes: relaxation, treatment support, energy stimulation, pain and stress management. It’s simple to do: you make it up yourself, you fashion it to your particular needs at a particular time.

The key to creative visualization is in your intention. For instance, the image of the ocean can be used to relax if, for you, the association is one of relaxation. The image can also be used for cleansing, releasing toxins into the flow of water. Or for energizing, seeing yourself body surfing the waves, coming out of the water refreshed and vitalized. You direct the image and you determine its outcome. The simple fact is, you can have a profound effect on your own being by the direction of your thought.

I know it’s a huge help to have guided visualizations. I’m in the process of making several CD's of creative visualization for specific use for cancer support. I’m also happy to offer some suggestions here and now for animating your own practice.

Because it’s the easiest (and the most fun), we’ll work on ways to visualize for relaxation. There are any number of ways you can induce relaxation but the most popular way, in my experience, is to take yourself some place. I call this getting away from it all without going anywhere. But remember, visualization takes time. Don’t rush yourself. Enjoy.

How to get away from it all without going anywhere
Pick a place that’s special to you. Some people have a special place they like to go to when they visualize. Some people like to visualize different places for different reasons. Some people only like to visualize places they’ve been; others like to travel.

If you have trouble visualizing, cut out pictures of places that appeal to you. For some people visualization is easy; for others it’s difficult. In either case, select pictures of beautiful places where you’d like to be in order to stimulate your imagination. Keep these pictures near the place you like to be when you’re visualizing so you can refer to them before you start.

Make a story of your visualization. The more deeply you get into the image the more effective it is. Say your idea of the perfect place to relax is a tropical beach. Don’t just start on the beach—get yourself there: walk down a path toward the beach. Notice the plants and trees and flowers along the path.

Animate the image by every means possible. Entertain yourself. Smell the water and hear the waves. Feel the heat of the sun; the air on your skin. (I know people who like to begin a beach visualization by leaving home in a snowstorm and getting on the plane, flying south, getting to the hotel, changing clothes, and, only then, starting for the beach.) Once at the beach, look around; find the best spot; spread out a blanket—or find a hammock or beach chair. Then you are ready to lie down and really relax . . . .

Keep your mind in the picture. Feel the picture physically. Enjoy yourself.

Bring this enjoyment and relaxation back with you into your day.