How do I practice directed visualization?

Visualization can be done using any and all of your senses. Even if you don't "see" mental images in your mind's eye, you might "hear" sounds, "taste" food, "smell" fragrances, or "touch" something or someone. For example, some people visualize detailed scenes in color, whereas others imagine only the rough outlines of a scene in black and white. There is no right or wrong way to visualize, only what works for you.

Close your eyes and relax for a moment. (After you close your eyes, you may want to ask someone to read this section aloud to you.) Imagine that you are in your bedroom, lying com fortably on your mattress. Notice the number of windows, the color of the walls, the texture of the floor or carpeting. If you have a telephone in your bedroom, remember what color it is and how it appears. Now imagine that you hear the telephone ringing. When you answer the phone, notice what it feels like when you pick up the receiver. Hear yourself saying, "Hello," and the voice of a close friend in reply. Pay attention to what your friend's voice sounds like. Remember the last time you were with your companion and what it felt like being with him or her. Visualize what your friend's face looks like.

Now open your eyes. If you were able to do any part of this, then you were visualizing. Practice paying attention to how you feel during each part of a visualization exercise.