This post explains what a brain retraining visualization is, how to do them, and why they can be so impactful for those with chronic illness. I hope you find this information helpful and am wishing you all the best in your journey!
This blog post contains affilaite links. Thank you so much for supporting my blog.
Before sharing how to do a simple brain rewiring visualization, its important to note that l'd highly recommend going through a brain rewiring course such as Primal Trust, DNRS, or the Gupta Program if its at all possible for you. It can be invaluable to have a structured program to help guide you. For me, it was the best investment I made for my health.
But I understand that these programs may not be accessible for everyone, so I want to share as many free resources as I can.
Personally I've been working on healing my nervous system with brain retraining for over two years ago now and its completely changed my life and brought me so much healing.
Some of the chronic illnesses I was diagnosed with were ehlers-danlos syndrome, dysautonomia, chronic lyme disease, intracranial hypertension, and more.
At my worst, I was essentially bedbound, needed a wheelchair, and completely debilitated with symptoms. Now, I'm healthy again and I'm able to work, exercise, travel, and live a normal life. I've been doing many things to support my recovery, but nervous system regulation and animal-based nutrition have been the most impactful by far. Here's a recent update where you can learn more about my story.
Sometimes people are given the false impression that brain retraining programs themselves are healing people. And that can't be further from the truth.
Brain rewiring programs can help lay a foundation of knowledge about nervous system regulation and provide you with a rewiring toolkit to help you heal from chronic illness.
But in the end, it's you healing you. Our bodies were designed to heal.
Remember, these programs are not an "end all be all" for nervous system regulation techniques, and no matter how valuable they may be, it is certainly possible to recover without them. Our bodies have an innate ability to heal, and the most important part of healing comes from.
What is a brain retraining visualization and why are they so powerful for healing from chronic illness?
A brain retraining visualization involves visualizing yourself health, strong, and joyful. This especially helpful for those with chronic illness, anxiety, and/or trauma.
The brain doesn't know the difference between visualization and reality. When we visualize ourselves healthy this can create real, physiological changes in our bodies. Positive visualizations signal safety to the brain and can help form new neural pathways in the brain to allow for healing.
Where the brain goes, the body will eventually follow.
With chronic illness, the brain is often stuck in survival mode (ex. fight or flight, freeze, or dorsal vagal shutdown). Usually this happens because of a "perfect storm" of physical or emotional triggers. Examples may include infections, environmental toxins, genetic prepositions, emotional trauma, malnutrition, etc.
When your brain is stuck in survival mode, the body cannot function properly and true healing can't take place. Brain retraining can help the nervous system shift into a parasympathetic state where the body can start to "rest and repair".
This is why its so important to signal safety to the brain through consistently visualizing yourself healthy and strong. The power of visualization for physical healing cannot be underestimated.
Primal Trust offers a free eBook about brain retraining that does a great job of explaining the connection between chronic illness and nervous system dysreuglation. This is a great resource if you're looking to learn more.
How to do a brain retraining visualization
This is a basic process you can follow to start a brain retraining visualization. I hope you find it helpful!
Find a quiet place to do your visualization. You can do your visualization standing, sitting, or laying down. Personally I really like laying down because that's how I feel the most relaxed.
Think of a happy, joyful memory from the past or create one that could happen in the future. If you've had a traumatic past and have trouble thinking of positive memories, it may be best to stick with future memories.
Start your visualization by saying "I'm going to a time where..."
Then start going through the memory verbally in the present tense. Talking out loud will help to make sure you stay focused on your memory. Some people are able to do visualizations in their head, but I find them to be much more impactful when I speak them out loud.
Really try to bring in all the 5 senses with the memory. What are you seeing around you? What do you hear? What do you smell? What do you taste? What are you feeling?
As I was healing from severe chronic illness, I often liked to reference how healthy and strong I felt in my visualizations. At first being healthy wasn't a reality for me, but I believed it could be in the future (and guess what, I am now)!
The memory can go for as long as you'd like, but around 5-7 minutes is a good place to start. Work your way up to more time as you feel ready.
Get creative with it and make your visualizations your own! Most brain retraining programs I've gone through have certain steps that they suggest doing prior to going into the visualization, and I won't share those here as it is not my information to share.
But anyone can visualize themselves healthy and happy! When I first started brain retraining, I spent one hour a day doing visualizations. I typically broke it up into two different thirty minute sessions a day. This was so impactful for my healing from chronic illness.
It's important to do your best to believe that healing is possilbe for you, as limiting beliefs truly can impede healing (as they signal danger to the brain and can keep us in survival mode).
If you're struggling to believe healing is possible for you, I'd recommend starting with a curiousity. For example "What if healing could be possible for me? What if I could get better like other people I've seen recover? What if my body is capable of recovering?". Curiousity is powerful and can signal safety to the brain. Eventually, your curiousity can turn into belief that you can heal and later knowing you can heal.
Visusalization Ideas
When I started doing brain retraining visualizations, it wasn't easy. It was unlike anything I'd ever done before and definitely out of my comfort zone. I didn't feel like I was doing it right, but I kept trying and was consistent with it. In time, I got better at it.
Keep in mind, the options are endless for visualizations. The important part is that you're happy and healthy in them.
They could be as simple as laying a hammock looking up at the clouds or as exciting as going white water rafting on a raging river. Try your best to have fun with it!
Here are some ideas for inspiration:
Going for a walk on the beach under the moonlight
Dancing in the rain on a summer night
Snorkeling in the Caribbean
Laying in the grass and listening to the birds sing
Hiking in the swiss alps
Making homemade ice cream
Kayaking on a beautiful mountain lake
Swimming with or riding dolphins
Listening to an orchestra concert
Reuniting with old friends and laughing so hard you can't breath
Fishing for salmon in Alaska
Jumping off rocks into a swimming hole
Riding a boat at sunset on the ocean
It can be helpful to start visualizing doing things you may not currently be able to do (ex. walking, socializing, exercising, eating certain foods, etc). This can signal safety to your brain and create new pathways to show your brain those things could be safe again for you in the future. Of course, always do this slowly and carefully.
Personally I found it helpful to record my visualizations and listen to them when I wasn't able to speak them outloud or if I didn't feel like it. You may also want to find a retraining buddy to do visualizations with. This can be enjoyable and encourage more accountability.
Keep scrolling to find some audio and written examples of my brain retraining visualizations.
What brain retraining program would you recommend?
There are many great brain retraining programs out there, but I can only personally attest to the three I've gone through myself—DNRS, Primal Trust, and the Gupta Program.
I have found Primal Trust to be the most comprehensive brain retraining program of the ones I've experienced thus far. Not only does it teach brain retraining, but also trauma processing, somatics, vagus nerve stimulation, etc. Most brain retraining programs are lacking somatics and trauma processing resources, which are really important for nervous system regulation.
That being said, they are all great programs and I learned a lot from each of them. I started with DNRS and it brought me more progress than anything I had tried for my chronic illnesses (and we spend tens of thousands of dollars on doctors, treatments, medications, etc). In my first month of brain retraining I went from not being able to walk to the end of my driveway to walking a mile for the first time in 6 years. To say it was life changing would be an understatement.
I later went on to go through Gupta and Primal Trust, because of how passionate I became about nervous system regulation. Overall, I found Primal Trust to be the most holistic and relatable program. I would not recommend going through more than one program at once. Just pick one and focus on that!
The best advise I can give is to go with the program that you resonate the most with whether that's Primal Trust, DNRS, Gupta, or another program. Most programs have free resources where you can get an idea of what it's like before signing up.
Remember, these programs don't heal people. They give you tools to help you regulate your nervous systems, which allows your body to go into a "rest and repair" state where healing can take place. It's absolutely possible to heal without a program, but for most people with chronic illness they can be an invaluable resource.
Important note: Brain retraining takes a lot of dedication and hard work. It certainly isn't easy. If you're looking for a quick fix, this isn't it. But it's so worth it and can be incredibly impactful for healing.
Primal Trust has generously offered my community 10% off your first month with the coupon code RACH10 and my affiliate link here.
Audio examples of brain retraining visualizations
Check out my YouTube channel, Rachael Elizabeth for some brain retraining visualization examples. I hope you find them as helpful inspiration for creating your own visualizations. I often enjoy listening to my past visualizations when I don't feel like coming up with new ones. I hope to expand this library of free visualizations in the future!
A written example from one of my visualizations
Here's one of my visualizations from a climbing trip I took in college. This is one of my favorite memories and it brings me so much joy to think about. Keep in mind that your visualizations do not have to be grand adventures like this. Often the simple and peaceful ones can be the most impactful. I like to switch it up and do a mix of calming visualizations and fun, exciting visualizations.
"I’m going to a time when I'm 19 years old. I'm in Thailand riding on a small wooden boat in the ocean. I’m with my friends and we’re going to go deep water soloing. It’s a type of climbing on cliffs that have deep water underneath. So when you fall off, you just fall safely into the ocean.
I see the water all around me--it’s light blue and crystal clear. There are towering cliffs sounding us in every direction. It’s stunningly beautiful. I can see my friends around me, smiling and laughing. The sky is blue with big white, fluffy clouds surrounding the bright sun.
I hear the hum of the boat engine running in the background as we drive through the ocean. I can hear the crashing of the waves as we move over them one by one. I hear the sound of my friends talking and laughing in the background.
I feel the sun beating down on my face. It’s so hot, but the ocean is spraying us with water as we go and it feels amazing. I’m excited to go climbing. My adventurous heart is happy.
We are all talking about how excited we are to go deep water soloing. We’ve never done it before. We can’t wait to try it.
I smell the ocean, and can taste the saltiness on my tongue. The air smells fresh and it feels like an escape from the outside world.
I have an overwhelming sense of gratitude as I take in the magnificence of God’s creations. I’ve never seen anything like this place before. It’s so beautiful that it doesn’t seem real. I want to really take this in.
I feel carefree and connected with the earth.
Our boat takes us towards a cluster of tall limestone cliffs. As we get closer, I see a rope ladder hanging from the cliff with wooden handles going across it.
The rock formations are dramatic and unique. I can’t wait to start climbing.
Our guide explains to us how he will take us over to the cliffs with a kayak. Then we pull ourselves up the ladder and onto the rock. The beginning of the climb is a long traverse with big foot holds and handholds. Then the route starts to go upwards, and you can go as high as you’d like. There’s no official end to this particular climb.
The rock formation hangs out over the water about 8-10 feet. Sam decides to go first. She hops into the kayak with our guide and he paddles her over to the ladder hanging off the rocks.
We watch from boat as she climbs onto the rock and makes her way across the limestone. She makes her way about fifteen feet higher and looks back at us and waves.
We all cheer for her as she jumps off the rocks and into the ocean. She makes a big splash and we can feel the ocean spray on our skin. When she gets back to the surface, she puts two thumbs up and says “that was amazing”.
Next its my turn and I’m so excited. I pull on my old climbing shoes. They’re green and black. Our guide paddles me out to the ladder in his blue kayak. I reach my hands up and grab onto the wood rungs. The ladder is hanging by rope, so it sways back and forth as I climb up it.
Today I feel so energized and calm. As I pull up onto the limestone, I think to myself that it’s surprisingly smooth. It’s cool to the touch, likely because this climb is in the shade.
I start my traverse to the right on the beautiful rock. The holds are all different shapes and sizes. I’m really enjoying myself and love the feeling of the water being beneath me to catch me if I fall.
I finish the traverse and start to climb upwards. The climb isn’t very difficult, but because I’ve never done deep water soloing before, I’m a little bit more nervous than usual. But the excitement easily overpowers any nerves that I feel.
As I move up the rock, I can feel my shoulder and back muscles pulling my body weight up the rock. It feels effortless and peaceful.
The exposure feels invigorating. I can hear my friends cheering for me from the boat in the background. By now, I’m about 30 feet above the ground. I continue upwards a few more moves, and now I’m standing on a little ledge.
I turn around and look at the view. It’s truly jaw-dropping. I can’t believe I’m here. I can’t believe this is real. As I look at the ocean beneath me and the sea cliffs sounding me, I feel a rush of adrenaline throughout my body. I’m trying my best to take it all in.
I take a deep breath in and prepare myself to jump into the water below me. It seems like a long way down. I count down: 3,2,1...I propel myself forward and off of the ledge.
For a few brief seconds, I’m falling in mid air. My feet hit the ocean first, then my legs, body, and head. I feel myself going deeper into the ocean and its completely life-giving. The energy of the ocean is a powerful thing.
Before I know it, I’m being propelled upwards again. I reach the surface. The deep water is cool and refreshing, especially because of how hot it is outside.
I can hear music playing on the boat in the background of my friends talking and laughing.
I stay in the water because it feels so good. Now it’s time to watch my friends climb. Next up is Sammy Jo, she’s already on the rock and she’s looking strong. We encourage her as she climbs and Sam is taking photos of her from the boat.
She jumps off the cliff with two thumbs up and hits the water with a splash. She swims over to me and I give her a high five.
Seeing my friends enthusiasm and smiles makes this experience that much better.
Everyone here gets along so well and we all have the same love for climbing and adventure. As I’m treading water in the deep, clear blue ocean I think to myself “I am so lucky. I am so lucky to be in Thailand and to be able to experience this. This is something I won’t ever forget.”
The world is such a beautiful place and I can’t wait to see more of it."
Instagram Resources
Here's my instagram post this article is inspired from:
I'd love to hear from you in the comments down below! Thank you so much for visiting my blog. Be sure to follow along on Instagram and YouTube for more nervous system regulation and animal-based nutrition content.
DNRS saved my life. I’m going through it again now that I’m correcting my cervical curve to expedite healing and calms the nervous system related symptoms. This was a GREAT post and thrilled me that you’re not gate keeping this powerful healing tool
Such a well written post, thank you for sharing. So many great tips!