visualizing intentions

Visualizing Intentions

Set and visualize specific, positive intentions for the day to promote goal achievement and calmness.


Find mental calm through intentional visualization 👁️


Feeling overwhelmed and lacking control in everyday life:

  • Difficulty focusing on the present moment
  • Struggling to stay positive amidst challenges
  • Inability to set and pursue goals 🎯


Setting and visualizing intentions – to sustainably calm yourself down and relax.

In a nutshell:

  1. Sit comfortably with your eyes closed. 😌
  2. Take a few deep breaths – center yourself.
  3. Set a clear intention for your desired outcome, such as feeling calm or optimistic about a particular event.
  4. Visualize the intention in your mind, imagining it as a reality.
  5. Breathe deeply and hold the image in your mind for a few minutes.
  6. Slowly release the visualization and open your eyes.

My Take

Setting and visualizing intentions is a practical technique for getting quiet mentally. You create mental images and focus on manifesting personal goals or desired outcomes. Easy, isn’t it? 🙂

From my experience, this visualization stuff actually works.

Whenever I am stressed, say because of presentations at work or important business meetings, such quick mental exercises help to calm my nerves 🧘‍♂️

OK, it does not work each time. But in most cases, I regain control over my emotions, at least to some sufficient extent that gets me back again close to reality (👉 worst-case scenarios typically only exist in your head). And getting back to reality is not such a bad thing …

I think this technique’s personalization and self-directed nature can actually make it an effective tool for mental peace. Especially for work-related challenges or unpleasant tasks, etc.

This specific technique differs from general guided imagery, which leads you through a structured, multisensory narrative provided by someone else. So, what I like about the intention thing is that you are in full control. It’s flexible and can be done on short notice without preparation. No need for special audio tracks or videos. Easy. 🤙


  • Helps to focus and quiet the mind
  • Can be practiced anywhere
  • Encourages positive thinking (I am a big fan of this!)
  • Supports goal-setting and personal growth


  • May take practice to visualize effectively
  • Might be challenging for those with limited imagination
  • Can be difficult to maintain focus


This technique can be slightly challenging, depending on the type of person you are. What I have learned from trying it out:

  • Start with simple intentions that resonate with you. I don’t use generic ones from other people or taken from blog posts. I really think about my specific intention or desired outcome.
  • Creating a vivid mental image that contains the essence of the intention is the tricky part. It needs some practice. But I noticed that even short exercises have some impact and create awareness. It also has some grounding effects.
  • Patience: It’s a mental exercise, and getting good at it takes time.
  • Routine: During challenging projects in my life, I try to practice regularly. Repeating the mental thoughts helps to manifest them.

Here are two examples of intentions, just for inspiration to have something tangible that adds more flesh to the bone:

  1. “I attract positive energy and experiences into my life.” – Visualize yourself as a magnet for positivity, drawing in supportive people and joyful moments. 
  2. “I am confident and physically relaxed in all that I do.” – Picture yourself accomplishing a specific task easily and confidently. See yourself standing tall and feeling strong. Oh yeah, and remember to smile in that mental picture 😉