If I were visualizing an orange, I’d first visualize it on screen in detail - then “pull” it off screen so it becomes a 3 dimensional image. “Grab” the orange, roll it around in my hand then smell it.
I would start to peel it and “see” oils misting from the rind then bite into, it rind and all. At the same time I’d also “hear” myself biting into it and my hand kind of instinctively goes up to wipe the juice I feel rolling down my chin. I pucker a little because I just bit in seed. When spitting that seed out I also hear when it hits the bin.
For a more recent example, I’ve been looking at Youtube videos of yacht tours. the longer and more detailed the better. So far I’ve only visualized myself on the aft deck with friends in the background for sound. While I slowly build in the other senses.
Here are some tricks that work for me - maybe they might work for you too.
Keep something in motion- this helps me to stay in the moment and not lose focus or have other thoughts intrude. With the orange my hand is moving, oil is misting, juice flowing ect. On the yacht my friends are in the background moving, the ocean is moving, the breeze is blowing a bit of fabric or someone’s dress, you get the idea.
I usually start with touch or smell and slowly add in the other senses. It’s easier for me to kind of imagine those two otherwise whatever I’m visualizing doesn’t feel real yet. So start with whatever feels easier for you.
And the last bit, when visualizing things on screen, don’t forget you can walk up to it and just step inside the image. It’s kind of like some sci-fi stuff and it’s pretty cool:)
