In search of the right type of meditation, you will not often come across the combination of meditation with visualization. But, disregarding what type of meditation you select to use, you can always start with a very simple visualization technique.
This technique is very good to do, especially at the beginning of any type of meditation. Let’s say you choose the Breath watching meditation technique.
This technique involves paying attention to your breath for a few minutes.
Sit comfortably with your back straight, either in a chair or cross legged on the floor.
Close your eyes, breath slowly and deeply counting down from 10 to 1 until you feel deeply relaxed.
Establish breathing through your nose all the way to the bottom of your lungs.
Visualize that there is a long cord attached to the base of your spine and extending down through the floor and way down into the earth. If it is more comfortable for you, you can visualize this cord as the root of a tree.
Now visualize that the energy of the earth is flowing up through this cord from the depth of the earth through your feet to all parts of your body and out through the top of your head to the sky. Imagine this until you really feel the flow well established.
If your mind starts to wander, re-focus your attention on the air going in and out and come back to visualization afterwards. Now imagine that the energy from the sky is flowing in through the top of your head, through all the organs of your body, charging you with enormous energy and flowing through your feet and cord deep down into the earth.
Feel both these flows going in different directions and charging your body with energy and mixing harmoniously in your body.
Do complete exercises for a few minutes, or till you feel comfortable. With more practice you will get used to it.
