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In this Free Wake up meditation, we are going to use the technique of Visualization. One of the most intriguing areas of meditation is the ability to visualize and understand our emotions.

In this Meditation, we will explore how visualizing emotions during meditation can help us better manage feelings such as anxiety, sadness or anger. We will also discuss how shape, size, color and location can play a key role in this process.

The Visualization of Emotions in Meditation

Meditation is a practice that allows us to observe our thoughts and emotions without judging them or reacting automatically to them. Through visualization, we can take this observation to the next level, allowing us to explore our emotions in a deeper and more concrete way.

Visualization of emotions during meditation involves imagining emotions as separate entities, with specific characteristics that help us to understand them better. This is where shape, size, color and location come into play.

The Shape of Emotions

Every emotion can have a unique form. For example, anxiety might manifest as an unsettling sphere swirling in the stomach, while sadness might seem like a heavy drop slowly falling. Giving form to emotions makes them more tangible and allows us to relate to them more effectively.

The Size of Emotions

The size of a visualized emotion can reflect its intensity. Overwhelming anxiety might appear as a large sphere occupying our entire field of vision, while mild sadness might be a small drop in the corner of our mind. By observing the size of an emotion, we can assess its impact on us and decide how we wish to address it.

The Color of Emotions

Colors can convey deep meanings and sensations. During meditation, assigning colors to emotions can help us understand them better. For example, anger could be a fiery red, sadness a deep blue and joy a bright gold. By associating colors with our emotions, we can explore their nature and how they affect our mind and body.

The Place of Emotions

Assigning a place to an emotion can help us contextualize it. For example, we can imagine anxiety as a dark cloud in the sky of our mind or sadness as a wilted flower in a corner. Placing emotions in an environment allows us to separate ourselves from them and observe them objectively.

How to Practice Visualizing Emotions

Find a quiet place: Find a quiet space where you can meditate without distractions.

  • Sit comfortably: Adopt a comfortable posture for meditation, either in a chair or on the floor with a cushion.

  • Breathe deeply: Start with a few deep breaths to relax and center yourself.

  • Choose an emotion: Think of an emotion you want to explore during meditation, such as anxiety, sadness or anger.

  • Visualize: Close your eyes and begin to visualize the emotion in your mind. Imagine its shape, size, color and location.

  • Observe without judgment: Observe the emotion with curiosity, without judging it or reacting to it. Just let it be.

  • Ask yourself: During meditation, you can ask questions to the visualized emotion. Why are you here? What do you need to learn from her?

  • Let go: At the end of the meditation, allow yourself to let go of the visualization of the emotion and slowly return to your normal state of awareness.

Visualization of emotions during meditation is a powerful tool for self-knowledge and emotional management. By giving shape, size, color and place to our emotions, we can better understand them and learn to manage them in a healthier way.

You can use this meditation whenever you want. Practice regularly and see how this technique enriches your emotional and spiritual life.

If you have any questions, you can leave a comment, Alex will get back to you as soon as possible.

You can learn more about Wake up guided meditations here:

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