Now, we’re going to talk about using a religious image to see in your mind’s eye, as you meditate. As a Catholic, I would use a visual imagery of Jesus Christ crucified on the cross. If you belong to another religion, you would choose your favorite religious imagery to meditate.

You should choose an image that helps you feel secure, relaxed, calm, peaceful and happy.

If you get distracted during this 90 second meditation, calmly return to your image in your mind, and focus again. There is no need to feel upset for distractions.

There are types of religion that ban meditation. If your religion preaches against the practice of meditation, please follow its teachings.

If you choose a religious iconic image to see in your mind’s eye, for meditation, the practice is similar to that written in post #11. You focus on the image in your mind. You release all other distraction from external stimuli, and internal mental thoughts about other issues. You think about your chosen image and immerse yourself in the beauty of the image. You don’t need long to meditate. You can spend 90 seconds on visual imagery meditation, as a beginner.

Drawing and writing was done with my non-dominant hand.

The second kind of meditation of the mind uses visual imagery. You can choose a simple object to imagine seeing in your mind. If you’re a religious person, choose a picture or icon of your faith. If you’re non-religious, think of a simple source of light and hope, like a candle flame that flickers as it burns.

A burning candle is often accepted as a universal symbol of hope. Look at the candle in your mind’s eye. You don’t need to think of anything else. If you get distracted by thoughts like your worries, or trivial matters, return to seeing the burning candle in your mind. Do this visual imagery meditation for 90 seconds. You are only allowed to think of thoughts that are directly related to your chosen image. For instance, think about how strong the candle flame is, as it burns as a lone light. Admire the beauty of the flame. A natural event like a burning candle emits a beautiful flame that flickers and dances.

As you engage with your visual imagery, you immerse yourself with that one stimulus. You release all other stimuli that were battling for your attention. You’ll feel calm. You’ll feel ready to leave meditation and return to the real world.

You can imagine another type of image for your next session of visual imagery meditation. Or you can choose to re-use this same image.

Visual imagery – imagine a green tree full of vigor.

Visual imagery – hills.