Visualization training - Taken from ETWOLD

[rynkrt3]

Hello everybody. I have read many techniques that require you to visualize things. I thought it would be helpful to post a simple little way to train your ability to visualize things. This was not written by me, it was written by Dr. Stephen Laberge in his book "Exploring the world of lucid dreaming." I am just here to pass this along for anyone who doesn't own the book. Practice Part A once or twice a day for two or three days. Each session need not be longer than five minutes. Then move on to Part B. PART A 1. Sit facing a simple object Choose an object to gaze at, such as an apple, a rock, a candle, or a coffee cup. Choose something small, simple, and stationary. Put it a few feet away from you and sit comfortably. 2. Concentrate on looking at the object With your eyes open, try to encompass the entire object with your vision. Try to soak in an overall visual impression, rather than concentrating on any specific feature of the object. Acknowledge distracting thoughts and perceptions and then just let them float away. 3. Close your eyes and observe the afterimage of the object After a few minutes, close your eyes and watch the afterimage of the object until it fades. Then open your eyes and look intently at the object again. Repeat this several times; the afterimage should become more clear, vivid, and crisp each time. Don’t strain to create the image. Let the clarity emerge as if of its own will. PART B 1. Warm up by concentrating on an object in front of you Warm up by repeating Part A several times. 2. Visualize the object hanging in space in front of you With your eyes open, move your gaze away from the object and try to picture it directly in front of you, several feet away, floating at eye level. It might seem strange at first, but don’t strain. Simply try to let the outlines of the image emerge in space. You might want to start by concentrating on the way you feel about the object rather than its detailed structure. Just accept that the object occupies the space where you are gazing, and pay attention to that feeling that the image occupies the space because you intend it to. The sense of seeing an image will emerge from that awareness and feeling. 3. Visualize the object inside of you When you can visualize the object in front of you, then repeat Step 2, except this time visualize it inside your body. Since some of the lucid dream induction techniques require visualizations of objects in the throat area, try to see the object in your throat. Then move it out again. Shift your visualization from external to internal positions again and again, until it is effortless. (Adapted from Tulku. ‘) Thats all there is to it. A quick, simple, and efficient way to train your ability in visualization. -Hope this helps