“Visualization is daydreaming with a purpose.”
As a child, I used to pass the time during church or when I was bored in class mentally running through the various dances I was learning at my studio or rehearsing for a show. Sometimes, I would even fantasize what my life would look like living in NYC and being immersed in the hustle and bustle of the musical theatre world. In high school, when I was stressed or overwhelmed and had trouble falling asleep I would close my eyes and imagine each muscle of my body relax starting at my head and ending at my toes. Little did I know at the time, but what I was doing in each of these situations was building a foundation for a practice that continues to change my life on a daily basis.
Last week, I talked about making a plan using proper goal setting techniques in order to make the changes we want in our lives. This week I would like to offer a very powerful technique to help throughout the process, visualization. Visualization is a cognitive process where one uses mental imagery to simulate or recreate visual perception. Visualization can help improve self-confidence, manage pain and stress, acquire new skills, and manifest changes in our lives. Like everything else, visualization is a practice. It may come easier to some than others, but the good thing is that through repetition we can become more skilled in it.
When teaching visualization, the first thing I talk about is being able to close your eyes and practice seeing vivid and clear images. Think of the five senses (see, hear, touch, taste, and smell) as a starting point. Be as detailed as you can when visualizing the images or the scenario. Next, implement your mental and emotional feelings into the visualization. This allows the visualization to penetrate and connect the body, mind, and spirit. Finally, make sure that you are controlling your mind by not allowing outside thoughts to distract you or negative thoughts to creep in.
For the next week, try to visualize once a day. Set a timer for 3 minutes and close your eyes. Start by noticing your breath and lengthening your inhales and exhales. Then, begin to imagine a place you know well, your bedroom, office, etc. See that place in as much detail as you can using the five senses as your guide. It may be difficult at first to complete the 3 minutes without outside thoughts coming in, but go until the timer goes off. If you find 3 minutes is becoming easy, extend the time and start to zoom into specific areas of the room so you can get even more detailed in the picture you are creating. Keeping a visualization log reflecting on each session will be helpful in observing your progress. In the log, write down if outside or negative thoughts crept into the mind, whether you were able to access all five senses, and how specific you could get when zooming in.
Once we have the foundational skills for a strong visualization practice, we can use it in all areas of our life. Next week, I will go into more specific ways to use visualization. For example: how to use visualization when preparing for an audition, interview, or big presentation; and how visualization can be combined with trigger words to help with stress and anxiety.
Are you ready to manifest the changes you want in your life? I'd love to help you! Email me at firstname.lastname@example.org to set up your FREE 30 min guided meditation or discovery call!