Gain Momentum with Visualization

How to use visualization every day to gain massive momentum in your life

As a compliment to yesterday’s article about habit change and goal setting, I want to talk about visualization today, and how it can fast forward the success you have in actualizing your dreams and desires.

First of all, you already visualize. Whether you do it consciously or not, you visualize.

If you’re looking over your shoulder and asking “Who me? Nah, I don’t visualize” think again!

We do it all day long, usually without even thinking about it.  Everything from what we’re going to eat later on in the day, to worst case scenarios when we’re in fear.

Pictures flash into the mind’s eye; images come and go.  But they don’t just go in one ear, and out the other, they are captured, like on film, what you’re imagining turns into a mind movie and gets filed away or called upon and replayed.

Why not use something you’re already doing to your advantage?

Top athletes and performers have used visualization as a powerful tool to attain and break their performance goals and records for ages. Why?  Simply put, because it works.

In my personal experience and with that of clients the hardest thing about visualization is:

  • Remembering to do it
  • Getting our busy minds and bodies to sit still long enough to focus. The actual practice takes less than 3 minutes!  You have time to do this!

I’ve learned this visualization technique from Mindvalley’s 6 phase meditation, today we’re only focusing on the visualization aspect of the meditation.  As I recommended yesterday, send yourself a reminder from your phone to do this every day at first, it will become habit before you know.  This exercise is best done upon waking or just before going to bed, preferably both :)

This is how it’s done:

  • Find a peaceful place to sit and close your eyes.
  • Relax your body and take 3 deep breaths.
  • Start to bring your long-term visions into your mind’s eye – how you’d like your life to look 3 years from now.
  • Let your mind focus in on the details and let your senses become very vivid – taste, touch, smell, sound, and sight are what you want to surrender to here, like… big time.
  • Now, gently, come back to today (or if you’re doing this before bedtime, tomorrow morning) – how will your day unfold?  Holding your 3-year vision close to your heart, what will you do in the next 24 hours that’s in perfect alignment with that vision?  Mentally walk through the day from morning till bedtime, as detailed and crystal clear as possible.
  • Keep breathing deeply and using all your senses vividly.
  • Gently open your eyes and get on with your bad self.  Done.  See that didn’t hurt.

If you followed through with yesterday’s exercise of writing out your long-term visions, 3-month goals and creating daily alerts & reminders then coming up with what to visualize will be a breeze.

Visualization is transformative. If you haven’t yet, I urge you to try it!

This from an article in Psychology Today:

Brain studies now reveal that thoughts produce the same mental instructions as actions.Mental imagery impacts many cognitive processes in the brain: motor control, attention, perception, planning, and memory. So the brain is getting trained for actual performance during visualization. It’s been found that mental practices can enhance motivation, increase confidence and self-efficacy, improve motor performance, prime your brain for success, and increase states of flow – all relevant to achieving your best life!

Do you already practice visualization?  If so how often?  If not, will you be giving it a try?  Why or why not?  Comment below.

 

About the Author Rachel Hansen

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