Feb 5, 2025 3 min read Meditation techniques

♾ Meditation for Aphantasia – Practical Tips for Those Who Can’t Visualise

Struggle to visualise during meditation? Discover aphantasia-friendly techniques to enhance mindfulness without mental imagery.

Photo by Glen Carrie / Unsplash

Did you know that around 4% of the world’s population can’t visualise images in their minds? This condition, known as aphantasia, is the inability to form mental pictures—and more adults are now realising they lack a “mind’s eye” after spending a lifetime assuming this was how most people think.

Most people can easily picture things in their minds—such as a sunset, a loved one’s face, or a familiar place. However, if you have aphantasia, while you may understand what these things look like, forming a mental image of them can be challenging.

The exact cause of aphantasia remains unknown, with theories ranging from neurological differences to psychological trauma or injury. Nevertheless, when a student with this neurodivergent trait enters a meditation class, here are some of the key tips I share to help them engage in visualisation-based practices:

Tip #1: Your Mind Has Other Senses Too!

Just because you can’t see images in your mind doesn’t mean you can’t recall memories or create sensory experiences in other ways. If I asked you to imagine yourself sitting on a beach, instead of picturing the scene, try engaging your other senses—listen to the sound of the waves, feel the warmth of the sun on your skin, or breathe in the fresh ocean breeze. Instead of relying on your mind’s eye, tap into your mind’s ear, touch, or nose to create a vivid experience.

Tip #2: Transform the Outer World Instead

Rather than struggling to visualise an image internally, try projecting the experience onto your external world. For example, if I asked you to imagine standing outside your front door, instead of attempting to see it in your mind, believe that your body is already there. If you were to open your eyes, that’s where you would be standing. This “inside-out” visualisation technique expands awareness beyond the mind’s eye, making meditative experiences feel more immersive and real.

Tip #3: If You Can’t See It, Let It Go!

Aphantasia may actually enhance your transcendental meditation journey. Many meditation practices encourage detachment from material experiences in pursuit of truth and enlightenment. Without visual images to hold onto, you may find it easier to surrender to stillness and the void, allowing you to deepen your meditation practice. Rather than forcing yourself to visualise, embrace the absence of imagery as an opportunity to let go of illusions and step into a state of pure awareness.

Aphantasia doesn’t have to be a barrier to meditation—it can be a unique advantage. By shifting your approach and embracing other sensory experiences, you can cultivate a deep and enriching meditation practice without relying on mental images. Whether you’re using sound, touch, or an expanded sense of presence, these techniques can help you unlock new dimensions of mindfulness and self-awareness.

Coming Up Next Week!

Next week, we’ll continue my neurodivergent meditation series with Meditation for Dyslexia-for those who think in 3d!

Dive in deeper:

Try my FREE GUIDED MEDITATION on Insight Timer and put your visualisation skills to the test!
Want to learn some new meditation techniques? Enrol in one of my FREE MEDITATION COURSES!
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Please note: Esoteric concepts are not meant to be taken literally or as absolute truths. However, they can provide valuable perspectives and context, helping our limited human minds grasp complex ideas.