Here are some ideas for brain retraining visualizations for those that are healing from chronic illness. Brain retraining and nervous system regulation have been so impactful for my recovery from severe chronic illness. At my worst, I was bed bound and now I am thriving!
To learn more about my chronic illness story and what brain retraining involves, I recommend checking out this blog post.
When I started brain retraining years ago, doing visualizations didn't come naturally to me. I often struggled to come up with visualization ideas and actually don't have the ability to truly visualize. I don't actually see things in my brain when I think of them. I never knew if I was doing brain retraining right, but stuck with it. In time, it became easier.
Doing consistent visualizations was one of the most impactful things for my recovery from chronic illness, so I want to make as many resources as I can to help others.
This article shares lots of ideas for different types of brain retraining visualizations. Your visualizations can be as simple as sitting outside in the forest and listening to the birds sing or as exciting as going on a backpacking trip in the Swiss Alps. Personally I like to do a mix of relaxing, adventurous, joyful, and belief-based visualizations.
Keep in mind, these visualizations can literally involve you experiencing anything, anywhere. Get creative with it and have fun.
Relaxing Visualizations
Peaceful, calming, and relaxing visualizations are so powerful for healing. The key here is noticing the joy and beauty in simple things. Bring in all the five senses as much as you can.
Here are some relaxing visualization ideas:
Listening to the birds in the forest first thing in the morning
Reading your favorite book in a hammock on the beach
Watching the sunrise over the lake
Doing a puzzle on a rainy day
Listening to an orchestra concert
Going for a walk on a crisp autumn morning
Laying on the sand and listening to the sound of the waves
Taking a warm bath in a fancy hotel
Sitting in on a porch swing watching a thunderstorm
Adventurous Visualizations
When it comes to adventurous visualizations, keep in mind that you should only do them if they sound like fun to you! Everyone is different in what this will look like.
One of my favorite visualizations is of climbing on cliffs over the ocean in Thailand. This is something that brought me joy and excitement, but might bring others fear and panic. Stick to visualizing things that bring out positive emotions!
Here are some adventurous visualization ideas:
Backpacking in the Swiss Alps
Hiking a mountain in Hawaii overlooking the ocean
Cold plunging in an alpine lake
Snorkeling in the Carribean
Going rock climbing for the first time
Zip lining through the jungle in Costa Rica
Climbing across the Sydney Harbor Bridge
Jumping off rocks into a crystal clear swimming hole
Going swimming in the ocean at night
Taking a surfing lesson in Hawaii
Repelling off of a waterfall
Health & Strength Visualizations
When I started brain retraining, I was unable to walk very far. My legs often gave way and I would become very dizzy when I tried to walk. Many of my visualizations included me walking and feeling "healthy and strong". I'd pick a setting (ex. the forest) and visualize taking each step with ease.
Here's are some examples of what I'd say:
"With each step I take, my body feels capable and strong. I am walking with ease. I can feel strength and stability in my feet, and that strength is going all the way up through my legs, core, and spine. My neck is comfortable, stable, and strong."
"Listening to the sound of the birds singing and feeling the crisp fall air on my face is so peaceful and calming for my brain. Every part of my body feels comfortable today."
"With each breath I take, I feel energy going into every cell of my body. I'm so grateful for a body that is healthy and strong"
"As I chew and swallow this food, I know that my body is digesting it perfectly. I can feel my body absorbing the nutrients from this food, giving me energy and strength. I'm grateful for a body does this for me without me even having to think about it."
I often added phrases like this into different types of visualizations, especially involving things I was physically struggling with. I visualized comfort and strength and stability in my body. This can helpful to do when incremental training (ex. food reactions).
Important Note: When I started brain retraining, I was not physically well. I did not see visualizing myself as healthy as "lying to myself". I viewed these visualizations as an opportunity to show my brain what could (and would) be my future.
The brain doesn't know the difference visualization and reality. Visualizing signals safety to the brain, which always new neural pathways to form. This helps the nervous system go into "rest and repair mode" where physical healing can start to take place. Where the brain goes, the body will eventually follow.
Joyful Visualization
Bringing joy into your visualizations will also signal safety to your brain. Think of what really brings you joy and base your visualizations on that.
This is an excerpt from one of my visualizations about climbing: "Today we went deep water soloing. It was incredible. Absolutely one of the best things I've done in my life. The rock was beautiful and the scenery too. Jumping into the sea after climbing up high was so exhilarating and refreshing. I loved listening to my friends laughter while taking in the views around me. This is what happiness is."
Here are some joyful visualization ideas:
Dancing in the rain on a summer night
Going for a walk along the beach at sunrise
Christmas baking with my mom as a child
Connecting with loved ones
Riding a boat on the ocean at sunset
Making homemade ice cream
Social Visualizations
When I was chronically ill, I wasn't able to have many social interactions. As I began healing, social situations were both very uncomfortable and exciting for me. Doing visualizations involving being around people and feeling comfortable, confident, and "like myself" was so helpful as I adjusted to normal life again.
Here are some social visualization ideas:
Sitting around a campfire with loved ones having deep conversations
Going to a church picnic and playing games with friends
Reconnecting with old friends and laughing so hard you can't breath
Having a family reunion and listening to the sound of children laughing
Talking with a kind stranger at the grocery store
Funny Visualizations
Add laughter into your visualizations! The kind of laughter that radiates joy and makes it difficult to breath. Don't underestimate how healing laughter can be.
One of my favorite visualizations involved a memory of being on the beach at night with my husband, parents, and niece. We were making up parody songs about a type of fish called a "snook". Our songs were ridiculous. We laughed so hard that night that my stomach was sore the next day. That type of laughter is so life-giving.
Belief-Based Visualizations
Based on reoccurring thought patterns, try to identify a limiting belief you have. Ask yourself what you want to believe and create visualizations that embody your new beliefs. This is something I learned from my nervous system coach, Vanessa, from Your Grateful Guide. It is so impactful!
Christian Faith-Based Visualizations
I often get asked questions about whether or not brain retraining can fit in with Christianity. The answer is , yes, it absolutely can. You can easily incorporate your faith into your visualizations.
Here are some faith-based visualization ideas:
Singing in the choir at church with other believers
Feeling God's love while watching a sunrise or sunset
Serving others (ex. delivering a meal, cleaning, visiting elderly)
Visualize yourself in the setting of a scripture story (ex. when Jesus healed the blind or when He was giving the Sermon on the Mount)
Personally I believe God wants us to be well. He allows sickness to happen because we live in a broken world, but I don't believe He inflicts it upon us.
So much of the Bible aligns with nervous system practices. God doesn't give us the Spirit of fear, but rather of safety and peace. Illness often leaves us in a state of fear, where we feel unsafe in our bodies. Brain retraining involves continually signaling safety to the brain to allow for the body to start healing. This has strengthened my faith of how God truly has designed our bodies to heal.
Addressing limiting beliefs and rewiring our brains is a true act of faith! All things through God truly are possible.
Examples of Brain Retraining Visualizations
Check out my YouTube Channel (@HealingWithRachael) for audio examples of my brain retraining visualizations. Here a link to my playlist of visualizations. I hope to add many more free visualizations!
What brain retraining program would you recommend?
There are lots of great brain retraining programs to choose from now. Personally, I've been through DNRS, the Gupta Program, and Primal Trust. I learned so much from each of them, but I found Primal Trust to be the most comprehensive. In addition to brain retraining, Primal Trust teaches about trauma processing, somatic work, and vagus nerve toning. Most programs lack somatics and trauma processing resources which I believe are very important for nervous system healing.
Primal Trust has generously offered my community 10% off your first month with the coupon code RACH10 and my affiliate link here.
The best advice I can give is to go with the program you feel most drawn to. Many programs have free trials or resources where you can get an idea of the program would be like before starting it.
Keep in mind that brain retraining programs don't heal people. They give you tools to help you regulate your nervous system (which allows the body to go into "rest and repair" mode and start physically healing). It's absolutely possible to heal without a program, but for most people with chronic illness they can be an invaluable resource.
Brain retraining requires a lot of commitment and hard work. It's not a quick fix. But it's very worth it and can be so impactful for healing.
Visualization Ideas (Instagram Post)
I hope this article was helpful! I'd love to hear from you in the comments. Thank you so much for visiting my blog. Be sure to follow along on Instagram and YouTube to learn more about my chronic illness recovery journey.