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How to develop visualisation techniques

Visualisation is a technique whereby you create an image in your mind of a real or unreal situation. It helps you to bring your dreams and goals alive.

The aim of visualisation is to bring to mind an image of a powerful performance. It allows you to imagine all aspects of the process that leads to a successful outcome. Effective visualisation includes what is seen, heard and felt (by touch and emotion), smelt and tasted.

Although it requires some practice to perfect the technique, it is a valuable way to rehearse a more positive and successful event or feeling. It boosts self-confidence, motivation and energy and may even lead to more successful outcomes.

Here is a visualisation technique for you to practise.

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1Sit comfortably and let yourself relax. If you are tense your muscles get contradictory messages.
2Have a specific goal. Decide in advance what you want to achieve and choose a time when you had a positive outcome.

Bring to mind or visualise what your senses were experiencing or alternatively create an ideal situation.

3Use all your senses. Remember that visualisation is not just seeing with the mind’s eye, but also touching, tasting, smelling and recalling how it feels emotionally to perform this way.
4Have a realistic goal for a future event.
5Visualise as if you are achieving your goal, reliving what the senses are experiencing.

Visualise at normal speed, except when you want to focus on a specific element.

6Practice regularly. Five minutes a day, once a day for 10 days or two weeks as a good start.
7Enjoy it. This is important!

Learn more about visualisation in my best-selling book, ‘How to Prevent Burnout’.

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