Quiet the Mind: The Rainbow Visualization

In the first installment of the Quiet the Mind series, we discussed the act of meditation and how the misconceptions surrounding it can mislead some away from its benefits. To follow is a very simple visualization that is used quite often to help quiet the mind. The colors of the rainbow are a nice place to begin in meditation, because colors are generally easier to visualize than large, wondrous, and detailed scenes. Even if you have some trouble seeing a rainbow at the start, it is simple to picture objects of each color, and when followed in the proper order, one can begin quieting the mind in a matter of moments.

When I first began learning to meditate, I found I needed to picture each color as a familiar object. As it was all so new to me, I often used the color visualization late in the day when I was quite tired and found myself falling to sleep before I finished. I did for a time become frustrated because of that, until I realized I was getting the most restful and peaceful sleep I had known. I normally pictured each color as a piece of fruit, like seeing a banana to visualize yellow, and ended up seeing a bowl of fruit at the end instead of a rainbow. It took some time and with repetition, I did begin seeing the rainbow itself. Now I use the visualization at the beginning of each meditation. I also have used it to help myself get to sleep, calm myself after a trying encounter or meeting, and even while needing to stay very still during an MRI.

Should you like to try this simple visualization, I would suggest you try first in a quiet setting free of any likely interruptions. Taking some very deep and deliberate breaths is always a good idea before starting the visualization. I enjoy taking around ten deep breaths or so, inhaling as fully as I am capable, and releasing the breath on exhale fully as well. An interesting thing to try, as you breathe in, count slowly with each inhale. You should find, near the end of the exercise, you are able to count to a much higher number than your first few inhales. Once you are feeling relaxed and centered, allow yourself to begin visualizing, the rainbow.

The Rainbow

Look upwards and see the lovely arc of a rainbow in the sky. Enjoy the moment of seeing it in its splendid entirety. It is a cool and refreshing sight. This rainbow is just for you, and would share with you all the love and peace that can be found from it.

As you stare at its wonder a pink band of light peels away and floats toward you like a satiny ribbon of color. As the pink light reaches you, there is a sensation of purity of love with it. You see the light swirling around you and feel the love with it.

As you look back up to the rainbow, you see the color red peeling away from it. The light comes toward you, billowing softly on its way. As the red color approaches you, and swirls about you, the sensation of passionate emotion comes to you. The strength of love is found with the color as it glides about you.

You look back to the rainbow and see the color orange making its way to you. It floats like a ribbon in a breeze. As is nears you, the feeling of blending and acceptance meets you. A warm feeling of things coming together well and a lovely sharing mood comes over you.

As you gaze upon the rainbow once more, you see the color yellow peeling away and flowing lightly toward you. As this ribbon of color nears you, the feeling with it is that of knowledge. A knowing you will understand what you will see and experience.

Your accepting attention is drawn to the rainbow once more. The color green is coming away to be with you now. The color is making its way to you swirling and holding your concentration. You feel healing with this color as it begins to move around you. The feeling is wondrous as you realize you can direct this color to any part of your body you wish its attention to be given. You allow yourself to enjoy this sensation as its healing light goes to where you have asked it. You may then ask this green healing light to make its way to any part of your body it knows could benefit from it.

You look up to the rainbow again and see the color blue peeling away and coming toward you. You feel a distinct peace with this color. As it swirls around you like a satiny ribbon, you accept the loving feeling of peace that it has brought. It shares the sense of serenity.

You glance up at the rainbow, and see the deep indigo coming toward you now. There is a feeling of focus and centering with this color. As it moves around you, there is the sensation of a willingness to move forward and determination.

This last time you look up to the rainbow, a violet strip of color makes its way toward you. It brings with it, a feeling of closeness. Feelings of oneness as all the colors from the rainbow have now joined to be close to you.

All the colors swirl about you now, and as they do, they blend and become a beautiful crystalline white light. All you have felt from the individual colors coming to you is blended into a feeling of loving joy.

What comes next?

After the rainbow visualization, an infinite number of possibilities can occur. When I finish that particular meditation, I might be whisked away to a lovely and vibrant location, or I might just fall asleep. Does it have to lead to a deeper or more meaningful meditation? Only if you wish it to.

The rainbow visualization has a lovely simplicity that can be enjoyed on its own, or used as a focusing exercise to a larger or deeper experience. Whether you immerse yourself in the feelings the colors can bring or simply have a few quiet moments and enjoy the peace, the visualization has served its purpose.

I will admit I do normally utilize the rainbow visualization as a centering and focusing point before beginning a longer journey. The next step is literally just that for me. Once I have experienced all the colors and their meanings for me, I enjoy being in the white light they create, and then I step out of the white light. When I step out of that light, I allow myself to see what I will see.

The following article in this series will be devoted to the next step toward a longer journey. Quieting the mind is the first and most crucial step. Exciting the spirit comes in what follows.