Visualisation is an incredible tool, and it played a significant role in my healing journey from conditions like CFS, Long Covid and Lyme Disease. I'm so excited to share how this practice helped me because I’ve wanted to talk about it for so long! When I was unable to do the things that brought me joy and regulated my nervous system, I used visualisation as a tool to engage in those activities BEFORE I was actually able to do them. I was teaching my body and brain what was safe, and what was possible for me. And that’s why I love this tool so much, because you can use it at any point on your journey.
As we move through this nervous system series, I feel it’s important to say that you don’t need to do every single exercise that I talk about on the blog to heal – in fact, doing so can just create more pressure and overwhelm! I encourage you to read with an open mind, feel into your body and trust your gut when it comes to your healing journey and what’s best for you.
What is Visualisation?
Visualisation involves creating mental images in your mind’s eye that evoke positive emotions. When you visualise something, it can activate the same areas of your brain that would light up if you were experiencing that event in real life. And because the brain has difficulty distinguishing between real and imagined events, visualising positive scenarios can send powerful signals to your body, just as if you were living those experiences. I find that so fascinating!
Neuroscientific research supports this. For example, studies have shown that when we mentally rehearse physical actions, the motor areas of the brain become active in the same way they would if we were physically performing those movements. This is why athletes use visualisation to improve their performance, and why it is often part of stroke rehabilitation. The brain responds as though the imagined activity is real, creating a profound mind-body connection.
How Visualisation Helps Regulate the Nervous System
Visualisation can be a helpful tool to use on your healing journey, because it can also help with regulating your nervous system and creating safety in the body. In the last two blog posts, I talked about Polyvagal Theory and the different states of the nervous system. Here is a very brief overview of the three key states:
Ventral Vagal State (safety and connection): This is where we feel safe and able to connect with ourselves, others and the world.
Sympathetic State (fight or flight): This is the state of high alert, where we respond to perceived threats with action or escape.
Dorsal Vagal State (shutdown): This state arises when we feel overwhelmed and helpless, leading to disconnection or immobilisation.
Chronic illness and prolonged stress or trauma (this can be physical, biological or emotional trauma) can often leave us stuck in the sympathetic (fight or flight) or dorsal vagal (shutdown) states or in a mix of these two states (a freeze response). While these responses are protective, they can make it difficult for the body to prioritise healing, as resources are directed toward survival rather than restoration.
Visualisation offers a powerful way to move up the ladder and engage the ventral vagal state, where the body feels safe and supported. When you visualise moments of safety, joy, connection or peace, your brain begins to send signals of safety to your body. For example, when you imagine a scenario, such as walking through the forest with loved ones, your limbic system (responsible for processing emotions and safety cues) reacts as if you are truly in that experience.
Therefore, regularly visualising scenarios that spark joy, gratitude, or safety can help balance the nervous system, making it easier to access this regulated state over time. And even more than this, studies have shown that positive visualisation can lower stress hormones like cortisol and improve immune function, supporting the body’s natural healing capabilities.
How Visualisation Brought Joy into My Healing Journey
When I first started visualising, I wasn’t sure it would make a difference. But as I began to regularly visualise moments of pure joy - like running through the forest, dancing with loved ones, or simply feeling the relief of being healed - something shifted in me. It wasn’t just about seeing the images in my mind; it was about feeling the emotions. I could tap into joy, peace, and gratitude as if I were already living that moment.
This practice helped me feel better in the present, even when I was struggling physically. Just for those moments, I felt like I had stepped out of the depths of my illness and into a place of possibility. That relief alone was enough to keep me going. Over time, visualisation became a key tool for regulating my nervous system. It helped me transition from survival states to a feeling of safety, even if just for a few moments. And when the nervous system detects safety, it can stop sending distress signals to get your attention.
Also, when our nervous system is in a ventral vagal state, all systems in the body work more efficiently - from digestion to the immune system - and healing becomes more accessible. Visualisation didn’t just help me imagine a better future; it helped me create the emotional and physiological conditions for healing in the present.
Visualisation Tips and Tools
The beauty of visualisation is that it’s accessible to everyone. Closing your eyes and imagining a moment of joy, whether it’s hugging a loved one or being in a peaceful place, can start to make a difference. It’s about cultivating those safe experiences in the present moment.
Here are some simple steps to help you start your own visualisation practice:
Find a quiet space: Minimise distractions and create a calming environment.
Set your intention: Focus on a positive scenario that brings you safety, joy or peace.
Engage your senses: Imagine what you would see, hear, feel, smell, and taste in that moment.
Feel the emotion: This is the most important step! Focus on the joy, gratitude, or calm that you’d feel if this were happening right now. This can take time and practise, so don’t worry if it doesn’t come naturally at first.
Repeat regularly: Practice daily if you can, even for a few minutes. Over time, it can help your body learn to return to regulation more easily.
Different Ways to Visualise if You Find it Hard
If you struggle with traditional visualisation, don’t worry - there are plenty of other ways to engage with this practice. One option is to write your visualisations down. Describe in vivid detail the scenario you're imagining, focusing on how it would feel, what you would see, and the emotions it would evoke. Writing can help solidify the imagery in your mind and make the experience feel more real. It’s best to write it in the present tense, as though it is happening right now and you are already there. This is because the survival brain can become activated if we imagine the event happening in the future, because it’s another thing to “get to” or achieve.
Another method is to speak your visualisations out loud. You can describe what you’re imagining as if you’re telling a story, which can make the process feel more real and embodied. You can even record yourself doing this, add some music, and then listen to it back! Experiment and see what works best for you.
Best Visualisation Tools
If you're new to visualisation or want to enhance your practice, there are several tools that can make the process easier and more enjoyable. The two tools below are more about connecting with the universe and manifestation. This is something I feel so passionate about, but that’s a whole other series of blog posts! They are both amazing tools for nervous system regulation, too.
Envol App - This is my absolute favourite tool! Before I found this app, I couldn’t visualise at all, and since I discovered it, visualisation has become one of my absolute favourite tools. I would go as far as to say that this app was a significant part of my recovery.
It offers a range of guided visualisations, meditations, and 3D soundscapes designed specifically to help people visualise in a more immersive way. The meditation that changed my life is called “Dreams Come True”, but I also used all the soundscapes to visualise myself walking and running in nature too. This isn’t an ad, some things are just genuinely life changing. Parts of the app are free, and I believe you can get access to the full app for one month, completely free, using the code ENVOL30.
Dr. Joe Dispenza Meditations - Dr Joe’s story, work and meditations are all incredible. I didn’t find them easy at first, but I read a comment from someone on YouTube saying that you need to try the meditations for 6 weeks to start seeing results, and that was definitely true for me! His guided meditations, such as “You Are the Placebo,” are available on platforms like Audible and there are many free ones available on YouTube.
Music- If you can’t use either of these tools, I really recommend making a playlist of your favourite songs that make you feel amazing and listening to it whilst visualising!
My Takeaway
So that’s my experience! Visualisation didn’t just help me imagine a better future - it helped me find peace in the present moment. It’s not about thinking your way to health, but about teaching your body that you are safe and allowing yourself to experience the emotions that help your body shift into a state where healing is more possible. While it wasn’t the only reason for my recovery, it was an amazing tool for regulating my nervous system and bringing joy into a difficult time.
If you’re on a healing journey, I highly recommend exploring how visualisation might help you reconnect with safety, balance, joy or connection. But as I said at the start, always tune into what’s best for you, and be kind to yourself along the way.
I would love to hear about your own experience with visualisation! Feel free to reach out if you have any questions or want to connect.
Wishing you safety, comfort, peace and, of course, healing, as we move into winter.
Ashley x
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