Career & Business

How to Use Meditation to Visualize Your Career and Business Goals

How to Use Meditation to Visualize Your Career and Business Goals

Meditation to Boost Your Career and Improve Your Life

Reading time – 10 minutes.

Introduction to Using the Meditation to Visualize Your Goals

This article delivers beneficial knowledge on meditation practices and visualization. It reflects on the main steps of these activities and explains its advantages in the workplace. You will learn to plan your future by performing simple visualization techniques.

 Meditation is a form to relieve stress and create a basis for a healthy lifestyle. Meditation ranges from counting the breaths to visualization. Some meditation techniques, such as Tai Chi, use movement and a meditative state or breathing technique. Visualization is a common thing in meditation, but it does not mean that it is a part of other forms of meditation, such as mindfulness, spiritual meditation, and yoga. 

Whether you’re trying to relieve stress or find inspiration to move on with your life, try to sit still, relax, and observe your situation objectively. This simple exercise is already a form of meditation practice. Don’t be afraid of trying and making errors. Just let yourself go until you find the technique that suits you the best. 


  • If you know where you are heading, you are on the way to reach your destination. The same principle applies to your career or business goals;
  • Whether you’re trying to relieve stress or find spiritual inspiration to move on with your life, try to sit still and allow yourself to relax and see your situation from aside;
  • Don’t be afraid of a little trial and error; just let yourself find the technique that suits you the best;
  • With or without additional actions, this simple exercise is already a form of meditation and visualization practice;


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Meditation & Visualization

We perform some meditation forms by sitting in full or half-lotus positions, sitting, or lying on a mat. Whatever type of meditation, breathing is essential. Slow, deep, conscious breaths are the goal to control respiration. The more meditative state a person experiences, the more his breathing slows down. It is vital to eliminate distractions, and wandering thoughts, so slow, deep, and conscious breathing is crucial. 

Some meditation types focus on certain parts of the body called chakras, while other practices channel the chi (energy) in your body. Many people like to play soothing music during meditation. Music that is like binaural sounds has proven to be extremely beneficial to many people during the meditation state. Physiologically, all forms of meditation are soothing and helpful. 

Meditation means being quiet, observing your body, and concentrating on your breathing. The guided visualizations are often helpful during meditation. There are many guided visualizations on the market that focus on solutions to a variety of life problems. 

A visualization is a powerful tool for both your body and mind. Some visualizations concentrate on reducing stress, while others focus on restoring energy or mental health. Some of these visualizations concentrate on solving a problem where a solution is entirely unavailable, while others focus on removing the problem from your consciousness

You may apply many visualization techniques to heal your body, and researchers worldwide are studying this effect. Many people say it relieves pain, reduces tumors, and minimizes migraine headaches. Thus it can be successfully used as a part of your therapy. 

The Win-Win Combination of Practices

It seems that visualization plays a vital role in various meditation techniques. Still, meditation and visualization are not the same and have many benefits when used to heal body, mind, and soul. An important aspect of a guided visualization is that for some people, mental images become so powerful that the mind finds it difficult to distinguish illusions from reality. 

As people become more skillful with guided visualizations, they can sit, breathe, and experience images that help relieve the day’s stress and bring energy and serenity back to life. With guided meditation, you can choose between those that offer practical health benefits, solve problems, or help to relax your body.

The visualization technique, especially in combination with healing energy and meditation, seems to be a highly productive process. The results demonstrate that this is a beneficial combination. There is a lot of research in the area of meditation and visualization to study. 

Meditation and Visualization Are Different Actions

We often hear the words “meditation” and “visualization,” which are interchangeably used, but they are not equal terms. These two activities influence the brain and body in entirely different ways. While the visualization is active, meditation is relaxing. 

There are many different meditation types, but our teaching style is to sit still and give the body a deep rest to heal itself from stress. We let the assigned mantra do the work while exercising the ability to control your thoughts, breath, and other aspects of your experience. To reach the desired results in meditation, we perform different actions by our lungs and mind combined with visualization. 

Meditation calms the nervous system, while visualization can reprogram it and give the body rest similar to deep sleep. Deep rest helps the body heal many things, including your physical, mental, and emotional state.

Use These Techniques Appropriately

True Vedic meditation, which is the basis of our teachings, helps us achieve a more relaxed state of mind and a better understanding of the world. Meditation is more about the calm state of mind, whereas visualization is active. Meditation goes beyond a consciousness matter, while visualization requires you to be alert

Generally, visualization can help you reprogram your old habits or reactions and get into a stay-and-play mentality. For example, the practice may start with specific breathing, lead you through the states of guided images, and end with a power pose. 

As we move from the realm of thought to the field of imagery being, we get from our present state of consciousness into a new domain. There we are more aware of ourselves, our surroundings, and the world. On the other hand, visualization is more about a waking state of practice, and we are pretty knowledgeable about the scenes that we visualize.

Curiously, even Olympians use visualization to get prepared for a competition to improve their results. Meditation works in both directions: it makes you serene and helps you achieve new goals. We recommend integrating visualization whenever you want to relax or reach the desired results. Use your imagination to understand how you would play out a certain situation and direct your thoughts to visualize the best-case scenario. 

Both methods are great and are great to practice in tandem, but you can learn how to use complementary practices in Mind Body Green Course 3.0 strategically.

Planning Your Future through the Visualization Exercise

You may want to get acquainted with the Visualization Exercise, or you may wish to consult your friend or guru to discuss the following information. Nevertheless, planning the future is the most desired action for the vast majority of people.

You can visualize planning your future as the path which resembles a fork divided into two different directions. While one person may choose to go down either of the roads, another person may explore the possibilities of choosing between the two options. If the first option is not the one you are considering, you may decide to go back to the fork of the road and try the other way, which will lead you to a second option. 

If you play around with each option, you will experience the possibilities with different consequences for you and the people around you. You may experience a solution that you had not thought about before. Suddenly you see a third way that you had not seen before. In your imagination, you walk back to the fork, go another way, explore various options, learn how you feel, what you think.

Finally, this helps you to decide about the best choice for yourself. Return to the fork, take another path, learn how you feel, what it feels like, which route you take and which side of the road you go further. Take a deep breath, open your eyes, and think that something has happened to you from this experience. Write down one of your observations. 

What are your feelings, thoughts, and experiences, how did you react to this action, and how may it affect you in the future? What did you notice that you didn’t know before? How did your goals change after the experience? What are your plans now, and what additional information do you need? Are you prepared to set the new goals? What obstacles prevent you from setting goals, and what barriers can you overcome to achieve them. What obstacles may hinder your way to the plans?

Sit comfortably, close your eyes, let your attention be focused on your breath, and take a deep breath. When exhaling, imagine the entire tension in your body and all the energy in the air around you. 

In a deep state of relaxation, imagine a place in nature where you feel comfortable, safe, and secure. Allow yourself to spur the sensations, hear the sounds around you, smell the air, and breathe in and out while doing the exercise. Think of yourself as a camera that focuses on a large picture. Your eyes are wide open, and your hands are in front of your face as if you were shooting.

Change Your Work Experience Using Visualization Practice

You may want to learn about the steps you need to take to manifest positive happenings in our life and be open to new impressions, insights, and feelings. 

In this visualization exercise, you walk through the tunnel in a perfect working environment and see yourself in the distance as a tree with branches, flowers, and roots. You leave the everyday world behind and walk through the tunnel, which supports the efforts to acquire a more profound knowledge. 

Open your eyes when you are ready and concentrate on your breath and body. Get the best feeling to get back into your waking consciousness and write down what you have learned. After five minutes, you return to the tunnel and open your eyes again. Focus attention on your breaths and body on your thoughts and feelings. 

Benefits of Meditation at Work

Today, many people spend a big part of their lives at work, so the office should be the most natural and consistent place to include meditation. 

The workplace can be a source of severe stress, anxiety, and burnout, but it can also be an ideal place for mindfulness and relaxation. Meditating at work can lower stress and frustration while increasing concentration, compassion, energy, and productivity. 

Learn how meditation can lead to a happier, healthier, and more productive workplace while you work. When you practice meditation, you learn to respond calmly, thoughtfully, and sensitively to stress and challenges. 

We all need to learn more about the benefits of relaxation and how it can significantly reduce stress in the workplace. This exercise can be especially valuable in the workplace when you experience unpleasant thoughts and emotions from challenging situations. It helps you regulate your emotions and calm down in stressful situations such as a job interview or an awkward meeting. 

The Results of Different Studies

A 2018 study delivered that people who used Headspace exercise for only 10 days reported an 11% stress reduction. They also admitted a 32% anxiety reduction after 30 days of meditation. Moreover, research has shown that meditation increases the brain’s ability to solve problems, making it more resilient to stress. Based on the research findings, meditation reduces the risk of depression, anxiety, and other mental health problems. 

When meditating, you stimulate the parasympathetic nervous system, positively influencing biomarkers associated with stress factors. Alternatively, it reduces amygdala reactivity, which is responsible for stress and anxiety.

A 2015 study found that three weeks of using the Headspace app led to a 23% increase in compassion, and additional studies have found that meditation reduces aggression by 57%. In the long run, meditation positively affects the brain’s response to stress, depression, and anxiety disorders. 

The more focused you are, the more sufficient you become. So imagine that you can take advantage of meditation at work. If your team suffers from a lack of confidence or poor communication, meditation can improve the situation, even if you make it for a few minutes a day. 

Nurses who used Headspace for 30 days showed a considerable improvement in their job satisfaction, according to a 2018 study published in the American Journal of Medicine. The research suggests that there is a deep connection between mindfulness and engagement in the workplace. According to a National Institute of Mental Health (NIMH) survey and the University of California at Berkeley, workplace satisfaction and engagement can also improve. 


It seems that visualization plays an essential role in various meditation techniques, but meditation and visualization are not similar. Meditation and visualization practices demonstrate positive effects in healing your body, mind, and soul. You can try out relaxation practices to solve a problem or relax your body. 

Many studies have taken to understand the benefits of visualization, but it seems to be a highly productive process. In combination with meditation, it’s healing power can augment. Combined usage of these two practices may be stunning and challenging at the same time. Yet you will be fascinated by the results, including your goals achievements.


Today, many companies offer their employees to meditate at work. If you have this opportunity, you definitely should try it. When you’re stressed or tense during the working day, devote at least 5-10 minutes to meditation. It will help you connect with your own thoughts to feel more motivated to continue accomplishing your tasks. 

To start, sit comfortably, close your eyes, and let your attention be focused on your breath. Then, take a deep breath. When exhaling, imagine the entire tension in your body and all the energy in the air around you. 

Final Remarks 

Use your mind to create the most compelling future you can imagine for yourself. This exercise will help you gain a strong sense of purpose, and you will understand how to move forward with confidence and faith when you visualize your goals

Release your inner voice by taking some time off in your busy routine to see what you want and what you strive to achieve in your life. You’d be surprised about the actual outcome of this pleasant exercise. Just do it! 

Feel free to share your experience of practicing meditation and visualization in the comments.

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