Robin Lingebach

I am a long time mediator and I actually find aphantasia to be helpful when it comes to classic insight, breath based meditation. You are right that there are a lot of guided visualization techniques you will find online, but there is a difference between vidualization and meditation. I would look into vipassanna meditation which basically focuses on the breath and the physical sensations you have. Inevitably, your mind will wander, but as soon as you realize you've started thinking you can simply say to yourself "thinking" and gently bring your attention back to your breath. Really try to focus on the physical feeling of inhaling. It helps to pick one location such as your nostrils (feeling the air go in and out) or your stomach or chest (feeling the rising and falling). So there's really no need to visualize anything, and in fact visualization would actually hinder your ability to remain focused on your breath and body. Some people also find a mantra helpful. It can be as simple as just repeating "breathing in, breathing out" or even just the word "this" over and over. Even to this day I might have sessions where my mind is wandering most of the time, the important part is learning and practicing catching yourself and just bringing your awareness back to the breath. Insight Timer is a good free app. I like to set it so a bell will ring every few minutes which brings me back into the present if my mind has drifted. Hope this helps!

I tried to reply to your comment but it posted it under the first comment for some reason...hopefully this doesn't do the same 🤦🏼‍♀️

We have a lot in common! (Up until the normal life part lol). I'm a 40yr old white female and also live in VA (right outside DC). I've been a practicing Buddhist for 21 years and have visual aphantasia along with SDAM and inattentive ADHD. I'm currently getting assessed for autism as well. I wonder if neurodivergence is related to aphantasia. I never married or had kids though. I did get a degree in psychology, but a lifetime of depression/anxiety and PTSD led me into addiction. Currently celebrating 14 months clean from hard drugs. Still working on dripping alcohol 100%. I also still use psychedelics in a therapeutic manner (ketamine & mushrooms).

Sorry meant to reply to a different comment, not sure how to edit/delete

And I live in VA as well! (Outside DC) and have SDAM, which I am currently trying to grieve and learn to navigate.

Hi Harper, I live in VA right outside DC, but I would be happy to provide an interview. I would be open to video through zoom or other platform if that would be more helpful! My email is [email protected]