Mind’s Eye Training Exercise – Bedtime Routine

by Marko Martelli
mind's eye training routine in bed

Would you like to train your mind’s eye?

Do you want to get more control over creating images in your mind?

If you want to exercise the eye of your mind — your ability to craft and control the images in your “Mental Theater“– keep on reading.

Because in this article, I’ll explain how to strengthen your imagination with a mind’s eye training exercise you can perform at bedtime.

Okay, I assume, you can already visualize. Yet, you lack clarity and control.

What’s more, maybe you can’t motivate yourself to sit down and practice your mind’s eye. Perhaps you find it’s too frustrating working with fickle images… or… your schedule is already bursting with other priorities.

Nonetheless, whenever you plunge into your virtual realm, you want to feast on the full HD-Experience… and not settle for its low-quality version. Because? The more realistic your mental adventure, the more forceful its effects.

Yeah, okay. So, how to get a vibrant mental vision?

 

When to Practice Your Mind’s Eye

The easiest way to hone your mental imagery skill is by training at night in bed.

It’s the time of the day when you’re ready to let go. You can relax deeply. Your physical world won’t interfere with your training sessions in your “mental dojo.”

And, full relaxation is precisely what you need to be successful. The more you’re able to let go, the easier it’ll be.

Here, the following routine helped me a great deal to create brilliant mind images. Every night before falling asleep, I’m looking forward to fooling around in my virtual sandbox. Why? Because it’s so incredibly rewarding. (Don’t even mention all the benefits of visualization)

The feeling of designing your private mind-world is electrifying. You take a stroll on your dream beach. Rejuvenate on a lush summer meadow. Or seek mental shelter in your sanctuary. You can decide. Whatever is best for your needs right now.

Without further ado, let’s get into the practical part here…

 

Your Mind’s Eye Training Exercise at Bedtime

So, how to start seeing pictures in your head that are more clear? Here’re the exact steps for this mind’s eye training routine. Make them your nightly ritual, and you’ll quickly reap the benefits.

01 – RELAX – When you go to bed, first, relax deeply using your favorite relaxation method. Personally, I enjoy this method:

Count down slowly from 50 to zero. With each breath, release tension from your body and welcome a deep physical relaxation.
(TIP: If you’re really struggling to let go and relax, check out Roger Elliot’s Body Scan Relaxation Hypnosis here — He’s a professional Hypnotherapist and guides you to a deep state of relaxation without conscious effort on your part.)

02 – ENTRY – Now that you’ve arrived at a comfortable level of relaxation, recall a place you have pleasant memories about. This could be your bedroom, a place at the beach, a garden, or the house you grew up in. (For me, it’s the house where I grew up in.)

See yourself, for example, in front of your house. Start by observing the general shapes of it. At first, your vision may be blurry and slightly unstable. But, don’t let that bother you. You’ll eventually perceive clear images.

03 – CLARITY-ZOOM – Pick one single object. One single point of focus (from your chosen environment) and literally zoom in. I want you to think about the object’s surface. I mean, all the little details you’d discover using a magnifying glass. (In fact, try imagining using one.)

If you see a table, you want to think about its wood-grain. If you observe glass, you’ll see reflections, dust, and fingerprints. If you’re standing on a meadow, magnify a leaf of grass and recognize the lines that run along its surface.

I, for example, zoom in to explore the texture of the white wall surrounding my house. I explore the white paint on it and how a paintbrush has imprinted his patterns on its surface.

04 – SENSES – Let’s add more information to your imagination using your other senses. For example, run your hands over the surfaces of whatever you imagine and feel the tickling sensation on your skin. Hear the brushing noise it makes. Maybe in your vision, you can smell the fragrance of flowers or the salty sea.

Enjoy the process and keep exploring.  This process automatically switches you into high-clarity mode. (This was a major breakthrough to me!).

You may be saying you don’t remember how something looks like in detail. Well, then, try to fill in the gaps with your own imagination. With enough persistence and patience, your mind will assist you in doing so.

 

Mindset

Make it a game. Keep it playful. Enjoy your adventures. Build your mental movie-muscle while casually, in a fun and entertaining way. The good thing is, the better your mind’s eye gets, the more you’ll enjoy using it.

In fact, the first time you see in ‘high-res’ feels like a door to a new world of possibilities just opened up.

With some practice… your clarity will explode… and… I think I don’t have to tell you how enjoyable and exciting this is.

 

Your Feedback is Important to Me

Please leave me some feedback in the comments below. I’d like to hear from your experience with this mind’s eye training.

Sincerely,

Marko

12 comments

Orhan May 9, 2021 - 5:32 pm

Hey marko hello you shared so many visualization methods I am confused
Mind Eye Training Exercise – Bedtime Routine visualization would it help me if I started with this exercise

Reply
Marko Martelli May 12, 2021 - 10:07 am

Hi Orhan! Yes, start experimenting and give it a try. Also, explore the other exercises too, to see what works best for you.

Reply
Nick D March 25, 2021 - 5:55 pm

Amazing, while I was reading I was visualizing my old house. Just as you said everything was pretty blurry and everything was extremely unstable. I wasn’t able to add stable form to anything until I did as you said and focused in on my front porch door. Suddenly the door shape and size was stable though it was still blurry. After following your advice and zooming in even more, I thought about the white paint chips that were flaking off of it and zoomed in to what I thought it would look like at a microscopic level. As I kept zooming in I eventually got to the point that the grains in the wood were chasms and the paint chips were cliff overhangs, I realized that I could now zoom out too.
While the entire door does not look perfect to me, I can clearly see and remember that one area on the door. And that is a HUGE step for me.
Thank you for sharing this. I came to the realization that my imagination has the capacity to create things that I otherwise felt were beyond me.

Reply
Orhan May 12, 2021 - 8:35 pm

Hello Marko you said in this exercise, choose a place where you have good memories. I don’t remember much of my beautiful memories, I mean, the important thing here is to zoom in on an object you like, would I work that way? Thank you.

Reply
Marko Martelli May 13, 2021 - 8:38 pm

Yes, you can use memories in general (even dream memories). You could use anything you’re deeply familiar with. If you don’t have anything you can think of, grab an object you use every day.
Now, challenge yourself to discover at least 10-20 new details on it. And I don’t mean just the standard details, such as colors and shape. Go deeper.

Reply
Katie bragg February 8, 2021 - 11:21 pm

Do you know if this will work for someone that believes they are blind in most of the senses?

The only one I know I have is internal voice (not even sure that’s considered one of them) I am very new to this. Only found out about aphantasia 2 days ago. Never knew people could see images or memories. I always felt different but never understood why.. my memory is going as well so I’ll willing to try anything 🥲

Reply
Laila April 29, 2020 - 4:28 pm

Thank you. This is very helpful.

Reply
Roger Dickinson August 20, 2019 - 11:08 pm

I have recently found out that I have aphantasia and cannot form any visual images in my mind and was wondering if you know anything to do about such condition

Reply
Marko Martelli August 21, 2019 - 7:50 pm

Hi Roger,

Please check out my article about learning to visualize.

Reply
H December 25, 2016 - 11:43 pm

I really hope this works for me, I’m so glad i found this website!

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yucel karacalar July 7, 2016 - 8:23 pm

Thanks it is a great post. I think if you can consantrate more you will enter directly to lucid dream. It is known as wild technique.

Reply
Marko Martelli July 8, 2016 - 3:24 am

Hi Yucel,
Thank you for your comment!
Yes, this is actually a great opportunity to transition into a lucid dream. Your body is still completely relaxed. You have an easier time to visualize, and, in the morning (after a some hours of deep sleep), your REM phase will be shallow which increases your chance of entering a dream while staying conscious.

Reply

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