Meditating With Aphantasia: A Guide

Aphantasia, derived from the Greek a meaning without and phantasia meaning fantasy or imagination, is a condition that affects around 2% of the population. It can be frustrating for those with aphantasia to meditate when most practices involve visualisation. However, there are many ways to meditate without a mind's eye, such as focusing on the present moment, breathing slowly and deeply, listening to music, or doing activities such as knitting, crocheting, or gardening.

Focus on your breathing

Breathwork is a highly effective form of meditation for people with aphantasia. It is a simple yet powerful technique that can be practised anywhere.

To begin, take a few deep breaths with your eyes open, allowing your gaze to rest gently ahead without focusing on any one thing in particular. Then, close your eyes and bring your attention to the space around you. Notice the sounds, smells, and the weight of your body on the seat.

Now, turn your attention to your breath. Observe the sensation of breathing. You may find it helpful to count your breaths in multiples of ten. If your mind wanders, gently bring your attention back to your breath.

Breathwork meditation can be practised for as long as you like. When you are ready to finish, return your focus to the space around you, then gently open your eyes. Take a moment to sit quietly and observe any sensations in your body before continuing with your day.

Remember, meditation is a practice, and it may take time to find what works for you. Be patient with yourself and trust that you are capable of meditating, even with aphantasia.

Try mindful meditation

Mindful meditation is a great way to meditate without a mind's eye. It does not require you to imagine anything, instead, it is all about focusing on the present moment and being aware of your surroundings. Here are some steps to help you get started:

Start with Deep Breaths

Take some deep breaths with your eyes open. Try not to focus on any one thing in particular, just let your gaze stare ahead. This will help you relax and calm your mind.

Close your Eyes and Focus on your Surroundings

Close your eyes and focus on the space around you. Pay attention to the sounds, smells, and the feeling of your body. Be aware of the present moment and try to let go of any thoughts or distractions.

Think about your Reasons for Meditating

Consider why you are meditating and who else might benefit from it. For example, think about how it could help reduce your anxiety and benefit your friends and family.

Do a 'Body Scan'

Focus on each part of your body, starting from the top of your head to your toes. Notice the sensations and feelings in each body part without needing to visualize them.

Focus on your Breath

After the body scan, shift your focus back to your breath. Pay attention to the sensation of breathing. You can try counting your breaths in multiples of ten if that helps.

Return to the Present Moment

Finally, return your focus to the space around you and then slowly bring your awareness back. You can then open your eyes and end the meditation. It's okay if your mind wanders during the process, just gently bring your focus back whenever you notice it drifting.

Remember, meditation is a practice, and it may take time to find what works best for you. Be patient with yourself and don't be afraid to try different techniques.

Try a body scan

A body scan meditation is a technique to help you increase awareness of your body and how you're feeling. It's a way to become more in tune with yourself. It was popularised in the 1970s by mindfulness practitioner Jon Kabat-Zinn.

The best way to perform a body scan is slowly. It's all about slowing things down and figuring out what you're feeling. During your body scan meditation, try not to label or judge any of your sensations — just feel them, notice them and name them.

Here's how to do it:

• Get comfortable. You can perform a body scan in any setting, even on the go, but when you’re just learning how, you may want to start by sitting or lying down.
• Close your eyes. If you’re not comfortable doing so, drop your gaze downward so you’re not distracted by anything around you.
• Begin with a few deep breaths. Slowly breathe in through the nose and then out through the mouth. Do this a few times, letting your shoulders drop and getting settled into your body.
• Start at the top of your body. Focus on your head, asking yourself what sensations you feel in this part of your body. It could be tension, heat, or a pulsing quality. There’s no need to have any judgment about it — just awareness.
• Move down your body. Turn your attention to your shoulders and upper back. What sensations are there for you? It could be tightness, it could be lightness. Whatever it is, it’s perfect in this moment.
• Focus on your mid-body. Moving down to your chest and belly, notice what you’re feeling in those areas. If you’re sitting in a chair, pay attention to the sensation of your body in the chair; if you’re lying down, notice the feeling of your back on the floor or bed.
• Continue the process down your body. Keep it up as you inventory each hand and arm, your thighs, then your knees and calves. Be aware of tension or other sensations there. There’s no need to try to change them in this moment.
• Finish at your feet. Finish your body scan by moving all the way down to your feet and toes, bringing awareness to those areas of the body and how they feel.
• End the process gently. Slowly bring your attention back to your surroundings, taking a slow deep breath and gently opening your eyes.

Focus on the present moment

Focusing on the present moment is a key aspect of meditation, and it can be achieved in several ways that do not rely on visualisation. Here are some techniques to help you focus on the present moment when meditating with aphantasia:

Mindful Meditation

This type of meditation is all about focusing on the present moment by paying attention to the sensations in your body, the sounds around you, and your breath. It does not require you to imagine anything. You can start by taking deep breaths with your eyes open, gazing ahead without focusing on any one thing. Then, close your eyes and pay attention to the space around you—the sounds, smells, and the feeling of your body on the seat. You can also do a "body scan" by focusing on each body part from the top of your head to your toes, noticing the sensations in each part.

St. Paul's Meditation

This technique is based on the Christian Apostle Paul's encouragement to focus on positive thoughts. To practice this, make a mental list of several good and excellent things in your life. Then, breathe slowly and focus your mind on what makes those things positive and excellent for you.

21st-Century Gazing Meditation

Instead of staring at a candle flame or religious statues, try gazing at beautiful images or artwork while listening to soft, slow music. You can find many examples of this on YouTube. Alternatively, you can close your eyes and just focus on the music, allowing your mind to wander through the present moment.

Nature Meditation

Go outside and immerse yourself in nature. Focus on the beauty around you and how it makes you feel. For example, you can lie down on your back and look at the sky, expressing gratitude for the present moment.

Crafting and Hobbies

Certain crafts and hobbies can be meditative practices. For example, knitting, crocheting, quilting, embroidery, needlepoint, sports card collecting, and postage stamp collecting can all be forms of meditation when done with focus and attention to the present moment.

Remember, meditation is a practice, and it may take time to find what works best for you. Be patient with yourself and keep exploring different techniques to discover what helps you focus on the present moment.

Try a walking meditation

Walking meditation is a great way to practice mindfulness and relaxation without needing to visualise anything.

To begin, find a quiet place where you can walk without distraction. This could be in your home, in a park, or even in the woods. Once you've found your space, start to walk slowly, focusing your attention on the sensations in your body. Notice the feeling of your feet touching the ground with each step. Be aware of the movement of your legs and the rest of your body as you walk. If your mind starts to wander, gently bring your focus back to the physical sensations of walking.

As you walk, you can also bring your attention to your breath. Notice the feeling of the air as it enters and leaves your body. You can also combine walking meditation with a mantra or affirmation. Repeat a word or phrase that resonates with you in your mind as you walk. This can help to keep your mind focused on the present moment.

Walking meditation can be done for as long as you like. You may find it helpful to set a timer so that you can walk and meditate without worrying about the time. Remember, there are no strict rules for meditation. The most important thing is to find what works for you and to be gentle with yourself as you learn and develop your practice.

Frequently asked questions