How to develop visualisation techniques
Free!
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.
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 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. |
3 | Use 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. |
4 | Have a realistic goal for a future event. |
5 | Visualise 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. |
6 | Practice regularly. Five minutes a day, once a day for 10 days or two weeks as a good start. |
7 | Enjoy it. This is important! |
Learn more about visualisation in my best-selling book, ‘How to Prevent Burnout’.