Visualization exercises in yoga focus your attention and improve your concentration. Use them independently or as a path to meditation. Visualization begins with pratyahara, or removing your awareness of sensory input, and dharana, or single-minded concentration. Visualization is a tool to maintain these two states of inward focus, decreasing stress levels and encouraging relaxation.
Breath
During meditation or relaxation, yoga instructors often direct students to visualize their breath flowing in and out of their bodies. This focus on the breath brings awareness to your breathing as well as an object of focus to assist in bringing you into a relaxed state of concentration. To practice, envision the inhalation breath drawing in qualities of peace and calm, nurturing and supporting your body and spirit. Allow the exhalation breath to wash away any feelings or tensions you want to release. Imagine those qualities riding the waves of your breath, flowing in and out with ease.
Chakra Visualization
Chakras are energy centers located in the body from the pelvis to the top of the head. Each chakra is associated with a different color. As you practice chakra visualization, begin with the root chakra of the pelvis, and envision the warm, deep red bringing a sense of groundedness. Spend a few minutes with your attention on each chakra, focusing on the specific area of the body and feeling the different emotions and sensations that arise. The other chakra colors are as follows: orange at the naval, yellow at the solar plexus, green at the heart, light blue at the throat, dark blue at the third eye or center of the forehead, and purple at the crown of the head.
Guided Imagery
Guided imagery is usually provided by in instructor, although you can practice independently as well. The purpose of the visualization will guide the imagery utilized. For general relaxation, images of natures such as mountains, meadows, lakes, streams, and the ocean are commonly used. Physicians also use guided imagery in the treatment of a variety of ailments including chronic pain and cancer. Dr. Timothy McCall, Medical Editor of Yoga Journal, notes a growing body of evidence demonstrating that visualization produces changes on the physical level.
Gazing
Gazing is visual technique of focusing on one object such as a candle, flower, or mandala. The visual focal point of gazing supports you in practicing pratyhara and provides a point of attention to which you can return when you notice your mind has wandered. Mandalas are bright, multifaceted designs used to engage attention and enhance concentration. Their patterns lead the gazer's eye to the center of the mandala, encouraging deliberate awareness and quieting the mind.
Yoga Nidra
Yoga Nidra is an advanced form of visualization that leads you into a deep state of meditation. Swami Jnaneshvara Bharati teaches that "In Yoga Nidra, you leave the Waking state, go through the Dreaming state, and into the Deep Sleep state, yet remain fully awake." Through the practice of Yoga Nidra, you visualize and attend to various parts of your body, heightening your awareness of their connection to each other and to various objects, such as the floor on which you are lying and the clothes you are wearing.
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