What is visualisation?
Visualisation is also known as Mental Imagery,
or Visual Mental Rehearsal (VMR), and is a technique
that has been proven to be extraordinarily successful in producing
a specific outcome.
Why is it important?
Visualisation evidence suggests that our mind
plays an important role in the creation of our experience, and therefore
it may be possible to ‘program' our mind and body to act in
a certain way to gain positive results.
What research has been done into the subject of visualisation?
Mental Imagery research has grown significantly in the last few
decades, and studies show that the brain does not know the difference
between imagining something or actually doing it. Therefore, visualising
positive outcomes or successful completion of an outcome enables
both the brain and body to become responsive and conditioned to
that particular result.
Many sportspeople and athletes have used mental imagery and visualisation
to increase their success. In visualisation and mental imagery,
the mind believes that the successful result has already been achieved,
and thus acts accordingly. This has been especially useful when
using visualisation for healing. Dr David Hamilton
has documented a wealth of evidence that visualisation has been
successful in improving health and well being. This has also been
further confirmed by studies using hypnosis to heal.
Outside the laboratory, there is another wealth of experiential
evidence owing to the power of visualisation and mental imagery.
Hundreds of self development authors, entrepreneurs and successful
people have championed the power of visualisation in attaining goals
How is visualisation demonstrated?
Visualisation or Mental Imagery is usually demonstrated
through the focused attention on various imagery, usually involving
all aspects of your modalities (i.e. imagining what you would see,
hear, feel, smell, etc). Visualisation effects
on the body can be seen as a psychokinetic (Mind over Matter) effect.
Can you practise visualisation?
Visualisation is already practised unconsciously by everyone; it
is however beginning to be harnessed by individuals who would like
to direct their consciousness towards a particular outcome. The
physical effects of visualisation are evident in a person's physiology-
therefore, visualising a positive outcome inadvertently has a positive
effect on the biochemistry of the individual.
It is so amazing to think that you can almost fool your brain into
thinking that something is real when it actually isn’t –
yet! But to be able to take that incredible fact and use it to make
your dreams come true, well, that’s just Powerful!
Oh, and did I tell you that it’s actually not only powerful
but pretty quick and easy to do too? If you want to know more then
read on. If you’re happy with your life the way it is them
skip to another article now!
Visualisation doesn’t come naturally to everyone at first,
but with practice it becomes easier and easier. It is a fantastic
technique for evoking powerful feelings and is also a critical part
of any goal achieving process.
The aim of this exercise is to bring to mind a vivid, clear and
detailed encounter with what you want to achieve or become. Effective
visualisation includes what you SEE, HEAR, FEEL (by touch and emotion)
SMELL and TASTE.
Follow the instructions below to begin your journey to effective
1. Sit comfortably and let yourself relax. If you are tense, your
muscles get contradictory messages.
2. Have a specific goal. Decide in advance what skills you want
to improve and choose a specific short example of having performed
that skill well. Bring to mind, or visualize what your senses were
experiencing OR create an ideal performance OR see yourself as having
the thing you desire in your life.
3. Use all of your senses. Remember that visualization is not just
seeing with the mind’s eye, but also touching, tasting, smelling
and recalling how it feels emotionally to perform this way.
4. Breathe deeply and evenly, breathing in the enjoyment and experience
of having this thing in your life.
5. Visualise it as if your are achieving your goal right now, reliving
what your senses are experiencing.
6. Visualise it at normal speed, except when you want to focus
on a specific element of the movement.
7. Enjoy it! This is important.
8. Practise regularly. 5 minutes a day, once a day for two weeks.
You can use this technique to improve a skill or achieve your goals.
If you have written goals – make sure you spend some time
each day visualising them as if they were already done and celebrate
as if it were done!