Visualization is a method used to help people achieve their desired outcomes. The purpose is to obtain something in the future by imagining that you already have it now. Before anything is created it’s a simple thought first. By visualizing your desires you’re one step closer to achieving them. 

Returning to your past is part of the Reunite with You journey, so when you utilize a visualization you aren’t just envisioning the future. The goal is to remember your genuine sense of self and bring it into the present moment. From there, picture or feel how you can integrate your identity so that it follows you into the future.

The following exercise combines visualization and meditation. All you need is 5 minutes, a quiet space to yourself, and a mirror.

Two people holding a large mirror outside that's facing the camera and mirroring the forest background

“Learn sitting silently –become a mirror.” -The Book of Understanding

Begin by finding a comfortable position to stand, sit, or lie in while being able to look at your mirror. Feel free to make this space yours! Bring a blanket or play your favorite song in the background. Use whatever relaxes you and reminds you of who you are.

Once you’re situated, start by looking into the mirror and make eye contact with yourself. It’s natural to begin to notice the rest of your features and you may linger on parts you think are flaws. Do your best to observe your face with an open mind and try not to become stuck in any negative thoughts. Instead, choose to see yourself with a new set of eyes, as if you were a stranger to yourself. Decide, if only for this moment, to appreciate every aspect of yourself. See everything as a strength. Once you have this appreciation for yourself, bring your attention back to your eyes.


As you look into your eyes make sure you’re taking deep breathes that reach down into and expand your stomach. You can place your hand on your lower belly to feel this rise and fall. Continue to take deep breathes, a cycle of at least 3-5 at a time, as you look deeply into your eyes. Begin to notice what thoughts cross your mind. Are you thinking about your To-Do list? Worrying about what happened at work or what trouble your kids are getting into right now? Allow these thoughts of the past and future to enter your mind, acknowledge them, and do your best to set them aside for the next few minutes. This time is for you.

Now that you have your awareness back on yourself, start to notice the power in your eyes. It can begin to feel uncomfortable if you stare too long, but continue looking until it doesn’t feel awkward anymore. Begin to recognize the influence in your eyes. Allow this feeling to wash over you as you remind yourself of your strength and worth. In this moment, if you’d like, you can choose a word or create a phrase that encapsulates this feeling. Use it whenever you feel down about yourself throughout the day so you can remember your inner strength.

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