For those people who have difficulty visualizing the best start is to place a black dot on a white piece of paper and place it on the wall at the eye level.
Look at the black dot but try not to stare. Take a few deep breaths to calm yourself down. Inhale and exhale with rhythm, feel the flow of the air as it enters your nostrils.
Keep looking at the dot and then close your eyes for few minutes as soon as you began to imagine the black dot open your eyes and look at it again this process should be done until you feel you have the ability to see the black dot exactly as it is placed on the white paper. This should be practiced until you have the ability to feel that whenever you close your eyes you can bring the black dot into your mind screen.
More advance practice
Once you feel relaxed, close your eyes and picture a screen in your mind’s eye.
Project a picture of waterfall on the screen.
Visualize the waterfall with as many details as possible. See how many of the five senses (smell, hearing, taste, or touch) into your picture. The more senses involved the better.
Begin to see the water falling into a pond. Try to feel the moisture from water cleansing your mind and emotions. Listen to the sound try to pick as much sound as you can. Look at the color of water and its shades as it fall. See the length of the fall.
Allow the sound sooth the pain and discomfort within the body. Visualize the water is falling from your head and washing away anything that is in its way. Leaving you empty and refreshed.
You feel present and in control.
This visualization is a powerful exercise that allows you to eradicate the things you wish to remove from your subconscious mind. Please practice this visualization exercise on a consistent daily basis.