Visualization Exercise: Stepping Out and Returning to Yourself

I wanted to free myself from all the wild horses of my greed and ambition. I wanted to find the last drop of humanity that remained in me, keeping it alive.

I had tried before, but my horses had bolted from me. It is one hell of a task to deal with temptations and desires. I am sure that if I pass this level, I will become whoever I want to be. I will be unstoppable.

It takes time for emotions to catch up with intellect. Therefore, I need to remain conscious of this.

When I feel an urge beneath my skin, I should examine it further. The discomfort of anxiety and the impulse it is rooted in are necessary and unavoidable. It is better for me to feel it rather than run from it.

In a previous post, Practical Wisdom – Part 2: The Outrun, I talked about learning to accept life as it is and then finding ways to deal with it.

This technique, called ‘visualization,’ can be a powerful tool for gaining insight into your behavior, thoughts, and feelings. It can also help reduce emotional overwhelm and foster a greater sense of self-awareness.

Step 1: Find a Quiet Space

Sit or lie down in a comfortable position where you won’t be disturbed.

Close your eyes and take a few deep breaths. Inhale deeply through your nose, hold for a second, and exhale slowly through your mouth.

Step 2: Ground Yourself in the Present

Focus on your body. Feel the weight of your body against the surface beneath you.

Notice any sensations—your heartbeat, the rhythm of your breathing, or the air against your skin.

Step 3: Visualize Leaving Your Body

Imagine a version of yourself gently rising or stepping out of your body.
Picture this version of you standing a few feet away, calmly observing your physical self.

Look at your body from this outside perspective. What do you notice? How do you look? Is there tension, calmness, or a specific emotion? Observe without judgment.

Step 4: Gain Perspective

As the “outside observer,” think about your current state of mind or life situation.
What do you want to tell yourself from this external perspective? Offer yourself compassion or encouragement as if you’re talking to a friend.

Step 5: Return to Your Body

Visualize this external version of yourself moving closer and gently merging back into your physical self.
As you return, imagine bringing with you any insights, calmness, or clarity you’ve gained during the exercise.

Step 6: Reground Yourself

Wiggle your fingers and toes, take a few more deep breaths, and slowly open your eyes.

Take a moment to notice how you feel and any changes in your mindset.