Meditation Techniques: Visualization

Meditation Techniques: Visualization

A ten-minute daily meditation practice is essential for maintaining a physical, mental, emotional, and spiritual balance.

We should always begin and end a meditation practice with three deep breaths, and with the total awareness of our physical body; starting at our head and ending at our feet. We should also clearly state our intention before beginning a meditation practice.

Meditation Techniques: Visualization

The three exercises below should not all be practiced on the same day.

Golden Light

We start this exercise by visualizing a golden ball of warm light surrounding our feet. This golden ball of warm light fills us with peace and harmony, and releases all tension, fears, and impurities from our body. We then allow this ball of light to slowly rise up our legs, up our torso, down our arms, reaching our fingers, and finally back up to our neck and into our head; until we are completely covered with this warm and golden Divine light. All tension, fears, and impurities have been released.

We can also enhance this exercise by pausing at each Chakra:

  • Earth: Feet – Remaining energized and anchored in this physical realm;
  • Base / Root / Muladhara: Base of the spine – Basic needs for survival, grounding, security;
  • Sacral / Svadhisthana: 2” below the navel – Emotions, feelings, creativity;
  • Solar Plexus / Manipura: 3” above the navel – Will power, confidence, independence;
  • Heart / Anahata: Heart – Love, compassion, forgiveness;
  • Left Palm: Energy – Female, Moon, Receptive, Water, Earth;
  • Right Palm: Energy – Male, Sun, Projective, Fire, Air;
  • Throat / Vishuddha: Adam’s apple – Self-expression, communication;
  • Third Eye / Ajna: Between the eyes above the brow line – Insight, intuition, psychic abilities;
  • Crown / Sahasrara: Crown of the head – Connection with the Divine, higher consciousness, wisdom.


White Light

Before practicing this exercise, we must be familiar with the four “Breathing and Rhythm” exercises.

As we slowly breathe in through our nostrils, we visualize a Divine white light flowing into our body; visualize this Divine white light coming down from the Heavens above. As we then hold our breath in, we visualize the white light quickly circulating within our body. We then visualize the white light flowing out of our body and carrying out all impurities as we breathe out. Finally, as we hold our breath out, we become aware that we have cleansed and energized our body.

Emerald Light

We begin this exercise by calling upon Archangel Raphael, and asking him to send us his Emerald Healing Energy of Divine Love.

Visualize this Emerald light as being thick (almost one foot thick), lava-like, and moving slowly. It will slowly cover our entire body; starting at our head, and ending at our toes. We must allow this loving Divine energy to absorb all the blackness within our bodies (diseases, negativity, anger, fears, etc.). If we feel the energy running thin, or weak, we can simply ask Archangel Raphael to send us more healing energy; there is an unlimited source available for all who request it. We can then visualize a rainfall of tiny glowing white and green particles pouring all over our body. We should not guide these particles, we should simply observe our body absorbing them. These are Archangel Raphael’s healing particles, they will heal and restore all of our cells to their optimum health.

Always remain humble, and thank Archangel Raphael after completing this exercise.


Placing one of the following crystals on our Third Eye will stimulate it, and enhance our visualization capabilities: Lapis Lazuli, Apophyllite Pyramid, Azurite, or Malachite. If you are struggling with visualization, do not be discouraged, simply believing in what should be taking place is just as effective.

Sitting Posture

It is preferable to meditate first thing in the morning, on an empty stomach, facing east; the rising sun will fill us with Divine energy. If we choose to sit on the floor or on a chair, we are facing east, but if we choose to lie on our back, our head should be pointing east. We should not cross our arms and/or legs for the three techniques described above, and our palms should always be facing up. Every meditation practice should also be adapted to our personal level of comfort.

Sandalwood Incense

Incense will enhance our focus and our meditation experience. Sandalwood is one of the most calming incense and therefore is one of the preferred ones for meditation. It calms the mind, enhances mental clarity, and aids in the opening of the Third Eye.

*Please note, I am not a doctor and I cannot provide medical advice. None of the information I share should be used as a replacement for seeking medical attention.

About David Lacopo

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