Week 7: Visualization and Meditation
This week our focus is to learn and develop our powers of visualization. There are three exercises for you to do this week
during your morning practice with yourself.
Exercise number one
The first exercise is a color visualization exercise. The
PDF in the Additional Resources section has 5 pages
each of which has one color on it. (FYI: I suggest not
printing it) Sit with your spine straight, head nicely
balanced on top of your spine and close your eyes.
Breathe normally for a few moments. Now open
your eyes and look at the first color. Focus on it for
a few moments then close your eyes and visualize
it in your mind. Use your powers of concentration.
If you are struggling then open your eyes and look
at the color again. Focus on it then close your eyes
and visualize the color in your mind. Try and hold it
for about 10 seconds.
Once you’ve done this look at the next page and
repeat the exercise. Do this exercise for each color.
Once you’ve done one round of this, see if you
can close your eyes and go through the sequence
without even looking at the paper first. Visualize the
first color and hold this visualization now for about 3
seconds only then visualize the next color and hold
this visualization for about 3 seconds. Continue
with each color. If you can do this successfully then
repeat this sequence three times. This will not only
help you practice your powers of visualization
but it will also help you develop your powers of
concentration.
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Week
7
Exercise number two Exercise number three
Once you’ve done the color visualization exercise Sit with your spine straight, head nicely balanced
I want you to close your eyes and visualize your on top of your spine and close your eyes. Breathe
physical body sitting down in meditation. If you normally for a few moments. Now visualize within
have trouble doing so then I suggest you sit in you miles and miles of nerve flowing throughout
meditation in front of a mirror. Have your eyes your entire physical body. There are major nerves in
open and observe yourself sitting in meditation. your spine which then flow out through your torso
Once you have a clear picture close your eyes and into your arms and legs all the way into the very tips
see if you can visualize it in your mind. Repeat of your fingers and toes.
this exercise every morning this week and keep Get a strong clear visualization of this. To help you
doing it till you are able to easily visualize your with this visualization process you can download
entire physical body. This is an important step the PDF of the “Visualization of the Nervous System”
in our preparation for meditation exercise in the in the Additional Resources section below. This is
upcoming weeks. Exercise number three an important step as well in our preparation for
Sit with your spine straight, head nicely meditation exercise in the upcoming weeks.
balanced on top of your spine and close your
eyes. Breathe normally for a few moments. Now
visualize within you miles and miles of nerve
flowing throughout your entire physical body.
There are major nerves in your spine which then
flow out through your torso into your arms and
legs all the way into the very tips of your fingers
and toes.
Get a strong clear visualization of this. This is
an important step as well in our preparation for
meditation exercise in the upcoming weeks.
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My Daily Self-Evaluation Worksheet for
Week 7: Visualization and Meditation Week
This week our focus is to learn and develop our powers of visualization. There are three exercises that I have given you to
7
do this week during your morning practice with yourself. At the end of each practice session in the morning ask yourself
how well you strived to perform the exercises and self-evaluate yourself accordingly. Date Started

You can continue to practice these exercises beyond this week for the next 31 days if you wish. The more you practice ________
visualization the better you become at it.

Please rate yourself 0, 1, 2 or 3 based on how well you

3 o o o o o o o performed the task. Note that this is a self-evaluation
2
1
o
o 1 o
o 2 o
o 3 o
o 4 o
o 5 o
o 6 o
o 7 exercise and you will not need to submit it. Here’s the
rating guide:
0 o o o o o o o 3 points ~ Performed with concentration and the best
3 o o o o o o o of your ability

8 9 10 11 12 13 14
2 o o o o o o o 2 points ~ Performed, but with average effort
1 o o o o o o o 1 points ~ Performed, but with very little effort put
0 o o o o o o o into it

3 o o o o o o o 0 points ~ Did not perform

15 16 17 18 19 20 21
2 o o o o o o o
1 o o o o o o o
0 o o o o o o o
3 o o o o o o o

22 23 24 25 26 27 28
2 o o o o o o o
1 o o o o o o o
0 o o o o o o o
3 o o o
Total points out of a
29 30 31
2 o o o
1 o o o this month possible 93
0 o o o

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