Visualization is a very powerful technique to use the power of the mind to, among others, feel energetic, powerful, get things done and feel self-love.
Visualizing means to recall or form a mental image. In therapy, visualization is often used to mentally rehearse an action or bring a client into a state of relaxation. It is such a powerful tool to positively make use of the mind and body connection.
The power of visualization is supported by research. It is proven that visualization can increase energy, reduce stress and diminish depression. Levels of the stress hormone cortisol dropped significantly after participants engaged in guided imagery. And when anxiety-producing information is replaced with happier, more positive images, people relax and feel better.
Visualization can be used in different contexts; career, personal development and so on. When involved in sports, one can mentally practice before a game, imagining catching a ball or finishing within a specific time. When preparing for an exam or interview, one can visualize the result of a successful outcome. You can even train your muscles by using visualization.
Create the perfect circumstances to visualize
Listening to soothing music, from ambient to classical, to binaural beat or white noise, helps you to quiet the mind and makes the brain open to imagery.
Paying attention to each breath, bringing your awareness to low belly breathing and/or scanning your body from top to toe also helps you to calm the mind and create fertile ground for visualization.
Vision boards that incorporate pictures cut from magazines, phrases, and drawings in a collage format, help to symbolize your visualization.
How to Visualize
Start with relaxing your body&mind. Imagine your perfect scenario in specific detail and feel the joy and happiness – as though it’s already happening in the present. Ofcourse when you’re dealing with a discomfort in the body, it’s tough to pretend that this discomfort is not there. That is why it’s essential to also get into the emotional state that makes you feel good.
No worries if you have issues seeing the picture in your mind. For some people, it is more of a feeling, or an intuitive sense of knowing.
The process – from relaxation to visualization – can last from a few seconds to a few minutes or an hour.
Determine the Details
Whatever time you spend creating your image, know that details do matter. Use all of your senses (hearing, seeing, feeling, smelling, tasting and self talk) to set an imaginary scene viewed at as through your own eyes. For example imagine good cells sweeping away sick cells. See it happen. What does it feel like to feel healthy, full of energy. What does your ideal work situation look like, what work do you get done, how do you feel? Can you picture the meeting with your manager, what is he saying? Play around and experiment. Start with small thing like staying calm in traffic. The more your practice, the better you’ll get at it.
After You Imagine It, Do It
Keep in mind, that you still have to schedule the appointment or run the race. You have to take action.
Every day when I wake up and also before I go to bed, I take a look at my vision board which is full of everything that makes me happy and inspires me. Then I take five to 10 minutes, to visualize what I want – whether it be excelling at work, feeling energetic or overcoming a limiting belief. During the day I am aware of the actions I take to make my visualization come to life. The key to this is to stay focussed on what you want. First it appears in your mind and only when you take action it appears in real life.
I wish you powerful and happy visualizations, feelings and actions that will help you improve all aspects your life.
Be Happy. Be Bright. Be You!