Guided Visualisation Meditation Technique to Be Yourself

Guided Visualisation Meditation Technique to Be Yourself is the full video of a guided meditation session with Dhyanse in Basel, Switzerland held on 11 November 2018.

You can view the full video on our YouTube channel here. Alternatively find the video at the end of this post!

What is it to be normal? When we use this word “normal” – what does it mean?


Normal is nothing but a way to describe a bunch of things that look or are alike. But as human beings, we are all unique. We are individual souls with individual minds, totally unique from each other. But we still dare to use the word “normal” as a collective for describing all of us – and it’s something we should re-think next time we go to use it.


When we describe someone as normal, we’re really saying that they’re like others in a group. But if I’m saying that someone is not normal, all we’re saying is that they’re not like others – yet there’s nothing wrong with that. There’s no reason to add any negative connotation to it.


This is something I’d like you to contemplate in this meditation today, and afterwards in daily life. If you use this word again, what are you actually saying and what does it actually mean?


What has this to do with meditation? Meditation can enable you to be yourself – who you really are. It does two things:

  1. Allows you to discover who you really are
  2. Gives you the strength to be yourself


The more you meditate, the more you shed off all of the norms of your personality and become closer and closer to who you really are. So if you’re waiting to gather that strength in your life to be who you really are, try meditation. Try to integrate meditation in to your life and see where it takes you.


In today’s session, we will focus on gaining this spiritual strength, psychological stability, mental stability, through a part of our body that is quite underrated – our spine, or our backbone. At first, our spine can appear as something with only a physical function, but in reality it is where all the magic happens: it’s where all your thoughts, feelings, decision making and memory happen – all of those things based on your central nervous system. These are all heavily dependent on your spine.


In the mother’s womb, the first thing that is formed is the spine, and then the brain is formed as an extension of the spine. The spine is one of those subjects on which you can research scientifically or based on yoga, whichever direction you take, you’ll find lots of solutions and interesting facts which are just adding to your understanding of how your psychology is functioning, how your thoughts, emotions and memory are functioning. In yogic traditions, the backbone is known as Meru Danda. What that means is it’s the axis of your movement, it’s the axis of your body, not just physical movement but the movement of your mind, the movement of your psychology, heart and spirit. If the energies around your spine are somewhat in disorder, then everything is in disorder. If the energies around your spine are all in harmony and in order, then everything is in order.


So this session is dedicated to activating the spine, activating the spiritual energies around your spine.


How will we do that? We will use three very simple steps.


  • We will become aware of our spine.
  • We will visualise that our spine like it is like a hollow piece of bamboo, open from the top. As we inhale, we’ll imagine inhaling energy from the top flowing in and reaching down to the tailbone. When we exhale, the energy is spreading all throughout our body from the spine axis.
  • We will then leave this visualisation and sit in silent awareness for roughly 10 minutes.


Importantly, ensure your spine is straight and erect as you sit in meditation. Today’s session is the time to emphasise this even more – maintaining a nice stable posture, where you can allow your body to be rested, and let go so that you can go into this visualisation effectively.



Here is the step-by-step process for this guided meditation:

  1. Close your eyes, and take a couple of deep breaths – inhaling and exhaling through the nose. Continue to breath in and out as normally and as gently as you always do.
  2. Keep your back straight, shoulders down, your hands in your lap or on your thighs.
  3. Take another deep breath in from the nose and out from the nose.
  4. For the next few minutes, allow yourself to be here in this meditation.
  5. As your body is settling in this posture, take your awareness to the lowest part of your spine. Take your time. If it helps, you can visualise how it looks, and then try to become aware of your tailbone. As you do that, allow your body to relax and settle.
  6. Slowly move upwards to the spine area around your hips. Try to visualise and become aware of the spine. Allow your body to settle even more.
  7. If you get distracted, simply bring your awareness back to your spine. Feel the sensations in your spine, as you become more and more aware of it.
  8. Move further up to the area around your abdomen and become aware of the spine here. Visualise how it looks. Try to feel any sensations that are going on in this area of your spine right now. Maintain a restful posture of your body and allow your body to become more still.
  9. Move further up to the chest area and visualise the spine around your chest. Feel the sensations here.
  10. Move further up to the neck. Bring your full awareness to the spine at your neck.
  11. Try to visualise your complete spine from the top to the bottom for a few minutes.
  12. Now visualise your spine as a hollow bamboo, and as you inhale from the nose, energy flows in from the top and flows all the way down until your tailbone. As you exhale, it spreads out in your body. With each inhalation, draw the energy from the top opening and take it all the way down, and with exhalation spread it across the body.
  13. Maintain a nice rhythm of breathing in this energy and spreading it throughout your body as you exhale.
  14. Engage your entire spine in this visualisation. Energy flowing in, from the top of your head down until the bottom. At all times remain aware of your spine.
  15. Your body is completely still, your mind has calmed down. Now leave this visualisation and remain silent. Enter your inner silence and go as deep as you can in this moment. Don’t touch anything, remain absolutely silent and aware. You are here for this very moment.
  16. Stay in this silence, in this awareness. Absolute stillness, let go of everything and go deep in to your inner silence. Let go of your body, let go of your mind, allow yourself to open up to this silence and stay in it.
  17. After ~10 minutes (or more if you would prefer), slowly bring your awareness back to your spine, back to your body. Feel the sensations in your body, the stillness of the body.
  18. Very gently and slowly, open your eyes.




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