I understand the feeling. There are a couple things you can try!
The first one is to start small. Try this exercise!
- Look at an object.
- Close your eyes and try to see it in your mind. If you don’t see anything, try “thinking” about it.
- Open your eyes and look at the object again. Notice what details you were missing.
- Close your eyes and visualize it again with the maximum amount of detail possible.
Once you feel like you can move beyond seeing and feeling a simple, everyday object, try to visualize that object in relation to space in the room.
For example: Imagine a table in a room. Where is it in the room? How tall is it? How close is it to the walls?
It’s possible that even that exercise is a bit too complex. Then I recommend you read this topic we had earlier this year: Meditation that is NOT visual based
You may need to start with other types of meditations such as breath and physical sensations instead of visualizing.