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How to develop visualisation techniques

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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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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’.

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