Visualizations are very similar to meditations in that they are mental training exercises.  Visualizations typically are used to help implant or reframe our beliefs into something more positive.  The more you repeat a story, the more you will buy into it.  The brain will also change and create neural connections that help make that mental pattern more automatic.  This growth process is called neuroplasticity.

In This Exercise:

This visualization allows us to see our thoughts, emotions and body sensations from a different perspective.  We see them as just things that come and go.  We learn that we do not have to buy into them.

In your everyday life, you can use what you have learned in your meditation practice by noticing how you are feeling, refocusing on what is present and conducting a three-breath practice.  You can do these as many times as you want throughout your day.  They are a great way to remind yourself of your learning and growing.  Best of all, they take less than a minute to do.