Visualization is a similar practice to meditation, although, with this practice, you deliberately daydream. Mental imagery techniques can help create and achieve a better you. If you can imagine it in your mind, you can create it in your life. It may give you the ability to relax, reduce stress, or, as was the case for me, fix insomnia. Visualization offers the opportunity to escape from your reality if you do it right. Give yourself permission to take this time for yourself. For people that struggle to sleep, then see it as a form of rest rather than placing yourself under pressure to sleep. You are awake anyway, so why not enjoy the time. Depending on the imagery you choose, when you do this often enough, your body will recognize the process and respond appropriately. This is why it is essential to visualize good things that make you feel good rather than a negative memory. Modern science has proven that if you imagine yourself doing something you enjoy, you will activate many of the same neural pathways in your mind as if you were doing it for real. The emotion or feelings associated with that imagery will fire up in the mind and body the same as though you were doing it. The more you practice, the more it conditions the body’s response. 
What do you choose to visualise?

You can use visualization as a form of escape or visualize your life as you want it to be. I used this as a way to cure my insomnia. Every night I use to imagine walking through a doorway and closing it behind me. The current world no longer existed, and I was now in another dimension, My perfect world. I use to see myself on a Friday night, placing an overnight bag into the car, grabbing my dog and driving up to my favorite escape. A simple cottage in the mountains. To make it more effective, I would use all of my sensories to create feelings internally. When I arrived at the cabin, I could feel the coldness in the air and see the low lying mist in the field. I could hear the river flowing, smell the smoke from the chimney, and hear the crunching of the gravel beneath my feet on the pathway. The timber stairs would creak as I made my way to the front door. When I entered the cottage, I could feel the warmth from the fireplace and smell the casserole in the oven. I would see freshly baked bread with creamy butter on the kitchen bench. In front of the fire, was a cozy rug, wine glass, and a bottle of wine. There was a large deck off the main lounge overlooking the lake. The last of the sun reflecting sparkling water. I would imagine myself sitting out there having my morning coffee, wrapped in my blanket, and watching the mist float over the river.   To me, this worked because it represented freedom. Freedom to relax and do as I please for the next few days. No other place to be. This was my time. 
By using your sensors, you are, in fact, tricking the body to feel the emotion associated with the imagery. This, in turn, relaxes the body, reduces stress levels, slows down the heart rate, and breathing. This results in creating the best emotional response. Repeat this process whenever you want to create a different scenario in your life. Whether it is to get a good night’s sleep or change something in your life. 
Get prepared

 Here is a simple mindfulness exercise before your visualization to start the relaxation process. This is an excellent form of preparation. I have also listed some possible imagery scenarios. 
Sit up straight in a comfortable chair or lie down on a lounge. Now close your eyes and take slow deep breaths in and out. Become aware of the room. What can you sense? The feel of your chair, where are your arms? What can you hear? Are there any smells? Just immerse yourself in this practice. 
Now scenarios you could draw on are. A recent special event. What was it for? Where was it? What was the venue like? Did you go alone? How did you feel when you walked in? Who was there? What were you wearing? How was the food? Try and remember everything about that event. If any of these do not create a positive response, then change the scenario. 
 Or, it may be a recent vacation. Where did you go? What was the weather like? What memory conjures up the best feeling?   
  There is no right or wrong to what you choose for your visualization. As long as it makes you feel good and creates a positive emotion. 
Good luck.