Mental Health How to use visualizations to make a positive change

How to use visualizations to make a positive change


In the same way that it can lead to illness, using the mind to create positive images can bring about a favorable physical and mental change.

Thoughts and emotions contribute to shaping our reality, what we do and are in all areas of life. Perhaps it is not very daring to say that health, the quality of family relationships, as a couple, with children, with friends, or the choice and satisfaction with work or profession have a lot to do with the thoughts that guide the experiences as with the image that one has of oneself and is projected to others.

Perhaps that is why imagining that some aspect of life is improved can help to achieve it.

The psychoneuroimmunology, the science that investigates the connection between mind and body, explains that every thought causes a biochemical reaction in the brain that makes this release chemical signals to the body.

Thus, when you have stimulating or positive thoughts, the brain immediately produces dopamine, a neurotransmitter that activates the body and makes you feel satisfied.

If, on the other hand, hateful, angry or self-deprecating thoughts are experienced, the brain produces neuropeptides, which cause similar sensations in the body and lead to feeling irritable, resentful or worthless.

The brain, when examining and evaluating the state of the body without stopping, in turn notices that it feels in a certain way and in response to that sensation generates thoughts that provoke the corresponding chemical messengers.

Thus, a vicious circle is generated that can influence the nature of feelings, behavior and health, since the chemical substances released in the face of negative emotions are responsible for altering the internal environment of the organism and for cellular deterioration.

As stated by chiropractor and researcher Joe Dispenza, who defends the power of the mind in creating our reality, “what we think and the energy or intensity of those thoughts directly influence health, the choices we make in life and, ultimately, in our quality of life “.


To think beyond what feelings dictate and to be able to choose whether or not to comply with what the environment orders the body, evolution has granted us an extraordinary gift the frontal lobe, the last to develop of the human brain anatomy.

From its location, just behind the forehead, it serves as a control center or conductor it filters out interference, focuses our attention and quiets the storm generated by our centers of perception.

When we impose the will using the frontal lobe, we can achieve the calm and control necessary to break the cycle of chemical and neurological responses that make up our personality, the alternatives that we choose and the reactions that we initiate.


Science has observed that if the electrical impulses of a person’s brain are measured while looking at an object and while imagining that same object, in both cases the same brain areas are activated.

Closing your eyes and visualizing the object thus produces a brain pattern similar to when actually looking at it. This means that the brain does not seem to distinguish  between a carried-out action and a visualized one.

It was already suspected in the 1930s by Edmund Jacobson, the physician who created the Progressive Relaxation Technique to reduce stress.

Jacobson asked some of his patients to visualize themselves performing a certain physical exercise and found that very subtle muscle movements occurred that corresponded to what the muscles would do if they actually carried out that activity.

This fact seems to indicate that, apart from consciously transforming thoughts through the frontal lobe, it is also possible to do it at a deeper level by imagining scenes in which one sees oneself as one wishes in different areas of life.

By repeatedly visualizing that we are able to overcome an illness, to have more positive or enriching relationships and experiences, to be better parents or to achieve greater prosperity, it seems that these images are permeating the deepest layers of the subconscious and allow us to develop potentialities than before. we believed non-existent or impossible to carry out.


As a therapeutic and self-knowledge tool, visualization must meet some basic requirements. In order for it to be effective and creative, it is necessary to start from deep relaxation.

You also have to know what you want to solve by building that mental image and evoke it whenever possible with all sorts of details.

The ideal is to practice it at night before going to sleep, or in the morning, shortly after waking up and starting daily activity. In these moments the mind is more receptive and the brain waves are close to the alpha level, slower and deeper than the beta, which is maintained in daily activity.

Carrying out this practice can help you deal with anxiety and stress: it provides time to connect with your deepest needs and allows you to put aside the daily problems that crowd your mind while trying to improve those aspects in which there are more deficiencies.

To create a corner of calm to go to mentally in moments of tension, one can imagine oneself, sitting on the sand of a beach with transparent waters, contemplating the swaying of the waves and being filled with the smell of the sea, evoking the breeze or the sound of the waves.

Or it can be visualized surrounded by trees, in a beautiful sunny forest through which a stream of clear waters flows while the birds brighten life with their song.

In that mental sanctuary, one can feel full, enjoy the here and now, in contact with one’s own essence.

These images can be used at any time, especially when you are in low spirits or excessively anxious about external circumstances.


Visualization can also be used to drive an attitude change and overcome shyness, insecurity or any fear, or to assert yourself in front of others.

For this, it will be necessary to see yourself in the image created as an effective, confident, courageous person and capable of undertaking any company that is proposed.

Through visualization it is possible to reinvent oneself and end false beliefs developed in the past that have not been overcome.

In the same way, imagine yourself – from a serene and deep mental state of meditation developing the work you like in a positive and stimulating work environment, or visualize what you wish you had to be more accepted and enjoy more personal relationships good humor, empathy, understanding, generosity, camaraderie it helps to get started to achieve it.

An interesting exercise to strengthen relationships when there are disagreements with a coworker is to imagine a scene in which one relates and communicates with that colleague in an open, sincere and effective way, and in which everything that is believed is expressed Timely to clear things up.

You can visualize the other by listening carefully to what is being said and then, in turn, listening to their point of view attentively.

But we insist: for this exercise of imagination to help, it must be done, like the previous ones, from deep relaxation.

Visualization can, therefore, lead to materializing the created image, seeing one capable of achieving what he wants.

Visualizing how a difficulty is solved can also help solve similar ones in the future. It makes “success” credible and can lead to acting differently from what has been done.


Some health professionals related to natural therapies use visualization as support in the therapy or treatment that their patients follow in diseases of all kinds: from rheumatoid arthritis, osteoarthritis or arterial hypertension to others with a possible psychosomatic component, such as fibromyalgia, psoriasis or allergies.

Visualizing your arteries flexible and free of obstacles or imagining that you have agile bones and joints that allow you to bend and walk without problems, inflammation or pain, can help you feel better.

Tibetan Buddhism uses colored light in its visualizations. To alleviate pain in any disease, it is possible to visualize and at the same time feel that the body radiates healing light and think that we transform ourselves into a body of light in which pain has no possibility of taking root, because the light is translucent and insubstantial.

Healing waves of intense light, a sensation of heat, and wide, open sounds can also be imagined.


In a state of deep relaxation, this meditation brings awareness to the interior of the body, filling it with light to seek calm and well-being:

  1. We let go of the body, relax and take a deep breath as many times as necessary, letting out all the stiffness and tension we have on each exhale.
  2. We feel the calm in our body, from the crown to the soles of the feet.
  3. We mentally observe that our body is made up of millions and millions of cells. We feel the infinite character of the body.
  4. Then we visualize the cells as if they were filled with light. Each cell is as vast and limitless as the universe, brimming with warm healing energy.
  5. With each exhalation and inhalation, we feel that each cell emits and receives waves of healing energy. All cells actively share wave healing.
  6. We perceive the unity and harmony of our body as these intense waves of energy travel through it.
  7. We share the waves of healing energy with all beings and with the entire universe.
  8. Finally, we calmly enjoy the experienced sensation and relax in unity with the healing experience, without analyzing or holding on to it.

In the Tibetan tradition, the therapeutic effects of the five basic tones are usually used during meditation to reinforce the energies that are most needed:

  • The white light. Corresponds to water and humidity. It has the power to harmonize and nurture.
  • The yellow light. It corresponds to the earth whose characteristic is solidity and generates force.
  • The red light. Corresponds to fire. It is warm and increases power and strength.
  • The green light. It corresponds to air, and its characteristic is lightness. Facilitates movement and development.
  • The blue light. It corresponds to space, and its characteristic is spaciousness. Seek unlimited space.


“Visualization helps to focus and focus the mind briefly, quickly achieving a state of meditation, decreasing anxiety and consequently improving quality of life. On the other hand, the mind gives internal order to the systems that are they want to stimulate and these are activated more intensely “, explains Eva Juan, specialist in psycho-oncology at the Hospital de la Santa Creu I Sant Pau in Barcelona.

This psychologist has used visualization with her patients for years, especially so that they can better cope with chemotherapy and learn to visualize their body and cancer, supporting treatment with thought.

“I tell them, for example, that they imagine chemotherapy as a precious nectar full of energy and light that will destroy or destroy cancer cells, or else I propose that they visualize how a ray of light enters through their crown and like a laser undoes the tumor and drags it into the urine and feces. ”

Chiropractor Joe Dispenza is a living example of the power of visualization.

After an accident in a triathlon and with a medical diagnosis that condemned him to be paralyzed from the chest down if he did not undergo severe orthopedic surgery, he felt that he could heal naturally with the help of creative visualization.

“I spent three hours a day (morning, noon, and night) practicing self-hypnosis and meditation. I visualized, with the joy that comes with being completely healed, that my spine was completely repaired. I went through my spine in my mind, reconstructing each segment. I studied hundreds of images of columns in order to help refine my mental images. The fact of concentrating my thoughts would help me to direct that internal wisdom that was already working in my healing – explains in his book Develop Your Brain -. At nine and a half weeks I got into I stood up and walked back to my life. ”

Dispenza points out that both he and many of his patients were able to improve or overcome their health problems through this type of practice.

They had fully trusted that an intelligence, higher strength, or inner wisdom gave them the ability to heal.

Through visualizations they had connected with the spiritual or “magical” aspect of life, that which makes us feel small and transcendent at the same time, and makes us believe that certain miracles are possible.


Visualizing is not just about imagining, but about creating realistic images by following a series of steps to make them more effective:

  1. Placed in a place where we cannot be disturbed, we make ourselves comfortable, sitting or lying down. We focus on taking slowdeep breaths and relaxing all parts and muscles of the body, starting with the toes and working up to the head.
  2. Create an image. Once relaxed, we create a clear image with the greatest luxury of details sounds, color, furniture, characteristics of the place or desired object. It has to be an image of the situation that we want to see realized: a creative and stimulating job, an increased prosperity, a more serene state of mind, a house that we dream of realistically facing an illness. It is important to think about it in the present, as if it were already happening.
  3. Positive feelings and words. Feeling joy and well-being in the image that has been created and supporting that feeling on a daily basis with positive words will reinforce its power. We can say to ourselves: “I have a job that satisfies me and allows me to grow”, “I enjoy good health”, “I love and receive love from my people”.
  4. Evoke the image frequently. Focusing on this mental image, both in times when we can do a quiet meditation and when the image arises spontaneously throughout the day, will make it become an integral part of our life and we will project it in a more real way.
  5. Show confidence. Finally, cultivating the feeling or conviction that the image we project is possible will be essential for it to materialize. As the Tibetan lama Tulku Thondup has written, “We must give ourselves completely to feeling and believing, otherwise our intellect may get in the way trying to fight and fight.”
MindFixes Staff
MindFixes is dedicated to promoting mental health, preventing mental disorders and advocating, educating, and serving all people with mental and substance use conditions. MindFixes is determined to persevere, learn, grow, love and laugh through our wellness journey and we invite all to join.


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