Want to experience something magical – for free? Find a piece of string, and hold it in your fingers lightly, letting it dangle. Wait for the string to stop moving. Now, keeping your muscles still, imagine that you are spinning the string around.
What happened? Most likely, you’ll find the string began to move too – just a little.
Magic? Not really. Sorry I lied! But it displays the effectiveness of visualization. Even if your muscles are not doing anything, your brain and neural pathways fire up in the same way, but to a lesser extent.
Visualization, also called mental imagery, is a powerful tool for many areas of your personal growth. As the little trick showed, it trains your mind and your body. However, it is not as easy as many think it is, and there isn’t much proper information available. Even if we can do it, the question is – how do we best apply it?
Hopefully, this mini-series will answer these questions. We’ll begin with the basics – some exercises to build your mental muscles. Again, the tendency would be to just stick these exercises on the shelf and not try them, but please give it a shot. Want to know why?
Experienced personal developers will be familiar with the uses of visualization. But there are many applications that you might not have heard of, such as:
Let’s discuss those in detail. If you are familiar with this, you can skip this section safely.
Sports psychology.
Mental rehearsal is often recommended for athletes. I first learnt about visualization back in my sporting days – and that’s why I recommend it so much. It improves performance tremendously when combined with standard physical training. Why? Many reasons. For example, athletes can safely expand their comfort zones in mental rehearsal, where there is no penalty for failure. They can also rehearse scenarios that are hard to recreate physically – for a lack of a training partner or facilities, perhaps. It can also mean more training time for a dedicated athlete – even if his body is exhausted, training continues in his head!
Improving Skills and correcting errors.
Mental rehearsal can improve every skill through repetition, refine techniques, and correct errors. It applies to almost everything – from physical techniques, like improving your golf swing, to public speaking. This doesn’t always have to be you sitting in a couch. You can incorporate it into physical training as well. For instance, even if you are just shooting your basketball in the backyard, you can imagine yourself playing in a big game. This cuts down learning time tremendously.
Reducing anxiety and fears.
In my post on dealing with anxiety, I recommended exposing yourself to your fears in small, safe doses. This slowly desensitises you. Another alternative is to expose yourself mentally in the early stages. That is much safer – you can stop any time.
This applies to skills as well. Performance anxiety is a real part of many skills. It can stem from pressure, inexperience, or onlookers (such as in public speaking, or spectator sports). You’ve heard the saying “experience is the best teacher”, and it’s true. Even if it’s only mental exposure, it is still experience. When you are in the real situation, your system thinks “It’s no big deal, I’ve been here before.”
Human interaction.
As a follow up to the previous post on assertiveness, any human interaction – from dates, to asking for a raise, to a business presentation – will benefit from visualization for the reasons above.
Increasing motivation.
According to In Pursuit of Excellence
Setting and achieving goals.
Similarly, the more you visualize achieving a goal, the more likely you are to achieve it. There is nothing mystical about it, just common sense (which I lacked in my younger days). For example, I started my first business with no solid goals. I vaguely wanted to make a living out of it and pass the time – and that was exactly what I got. How can I achieve something I can’t imagine having?
Now, reverse this logic – the more you imagine yourself having it, the more likely you are to achieve it. Set solid goals and visualize yourself having it in your head. Think back to your previous achievements, did you not use this? How does this work? We described this above – increased motivation and mental sharpening of skills, although some would say there is a metaphysical part to it. I can’t vouch for that, so I’ll leave it for now.
Creativity and design skills.
Visualisation is also a huge boon in any role that requires creativity and design. This ranges from invention to art. You must have an image of it mentally before you can create it in the physical world. A famous inventor – I think it was Tesla – said that he even worked out all the kinks and errors in his inventions mentally, before he began to create it physically. That way, all his creations came out bug-free the first time around!
Many people say that they can’t visualize anything. It is true that different people are stronger in different senses. In learning, for example, some students learn best by watching, others by hearing, and the rest by doing. This is why a good lesson needs all three parts – a slideshow, the teacher talking, and hopefully some hands-on work at the end.
But everybody has a visual sense. How else would you recognize a friend, or your car, or your house? Our brains recognize objects by comparing what we see to mental images stored inside us. So never fear, you do have a visual sense, and this post will help you develop it.
Let’s get started then! It is important not to try to skip too far ahead. This is not a race, it is best to go through each week until you master them. Take your time; take more than a week if you have to.
For best results, put aside at least twenty minutes to an hour a day to develop this skill. Have fun with it.
First, let’s take some time to prepare your visual field.
Now we’re ready. Open your eyes and look at something. A photograph would be ideal. Analyze it in detail. Take as much time as you need.
Then close your eyes again, and try to see the photograph in your mind – in as fine detail as you can. If you are looking at a photo of a face, can you see the eyes, the lines on the face, the smile, the color of the shirt? What was the background like? Can you see the background exactly as it is? Were there leaves, cars, birds, or grass?
Open your eyes to get more detail if you have to, it’s not a test.
Once you get good at this, mentally zoom in to a certain section of the photograph and focus on that. Next, zoom out and try to see it from far away.
Next, to develop your hearing. Close your eyes and make a noise. Clap your hands, for example. Now, try to hear that sound ten times in your head. If you forget what it sounds like, clap your hands again.
Next, imagine the sound coming from different locations. Above you, behind you? 10 meters away? From the next room?
For the second week, let’s make things three dimensional. Pick up something small, like a pen or your car keys. Look at it in detail, from all angles. Take your time and remember the details.
Now, close your eyes, and see that object in your mind. This should be easy if you have completed the first week. The challenge now is to rotate it. Can you see it from all angles? Can you see the detail – the logos and the designs?
Once you get good at this, try to see it in context of the real world, not floating in space by itself. Imagine it on the table. Is there a shadow? Can you rest it on a cup? Move an imaginary light around and change the shadow to suit.
For the hearing exercise, this time imagine someone talking to you. Hold a mental conversation with your best friend, for example. Pay particular attention on the sound, not on the words – it’s easy to get caught up in what the two of you are saying, and forget that we are training the hearing sense.
Next, imagine him or her talking in different emotions. What does he sound like when he’s angry, sad or happy?
This week might be easy for some, but try it any way. I have a strong visual sense and yet this was hardest for me. This time, try to see it in the real world – that is, with your eyes open.
Can you see your pen, or your car keys, hanging on the wall in front of you? Can you hear it tingle as it shakes around? Can you rotate it? Can you move it around?
Next, play with it a little. Change the color. Lengthen it. Throw it around; watch it bounce off the walls mentally. Cast lights on it and see the shadow.
In this week, we’re getting you into the picture. Think of a pleasant location. I like to use the beach that I always go to. Now, place yourself in it. If you can do it with your eyes closed, try to do it with your eyes open – it’s a bit harder. It’s important to be in the scene, not just thinking of it.
Next, what can you hear? Are the leaves rustling, the waves crashing, the birds chirping? Again, make sure that you are in the scene, not just thinking of it.
Now, add in all your other senses. Can you feel the breeze on your skin? Can you feel the sand on your feet? Can you smell the ocean? Imagine yourself eating something? What is it? Can you taste it? What does it feel like on your tongue?
For this week, recall the same scene. This time, add in as much detail as you can. If you had a vague image of a tree previously put in as much detail as you can – see the bark, see the lines on the leaves, and see the ants moving around.
Now, move around. Walk in the sand, while you eat an imaginary ice-cream. Taste it, feel it slide down your throat. Hear the birds chirping as you feel the sand crunching under your feet.
Bring a friend into it. Hold a conversation with him or her. Can you imagine them smiling as you chat? Imagine them slapping you on the shoulder playfully. What does that feel like?
If you can do all this, congratulations! Your imagination is getting better, and you’re making much progress.
The next post, coming up, is the fun stuff. Now that we have a strong mental sense, what can we do with it? We discussed using visualizations to enhance all your interactions, to make your sporting life better. Do we just do it in a haphazard manner? Heck, no! We’re going to create battle plans, strategize, and dominate!
The first link goes out to the awesome Adam of the equally fantastically named Adam’s Peace. My favourite series at his blog would be Pragmatic Peace, a well-researched and written article on well…finding pragmatic peace. He discusses many aspects, such as addictions and how to break them.
I’d like also to say Hi to another friend in the little circle of bloggers. Jeff Lilly runs the awesome Druid Journal, yet another portal in another mystical world. As the name implies, Jeff is a Druid and a linguist, and his intelligence shines through in every post of his. Fascinating reading, also with a strong practical slant.
This post has been featured on several great blog carnivals: Bryan Fleming, Made to be Great, Anmol Mehta’s Mastery of Meditation, Creating a Better Life, Widow’s Quest, and Live The Power.
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A very comprhensive article on visualization, with an understanding of the visualization concept it is one of the most effective ways to change your life and the great thing is we all have access to this wonderful power of mind.
Thanks John
, yes everyone’s talking about visualization these days but nobody ever properly says how to use it so I thought I’d write one up.
Hey
You can see some sports people visualise on the pitch, David Beckham will imagine himself spanking the ball past the keeper before the freekick is taken and Johnny Wilkinson does the same when he takes the kicks in rugby.
Both of these guys will take a familliar looking stance before they approach the ball and its then that they will go through the whole process in their minds a few times before launching the ball where they want it to go. I was told that they feel every thing from first step of the run up, the feeling of the ball on their foot, the flight of the ball through the air and then even the buzz of it going in!
Thought that may help. And its there for all to see on youtube I should imagine
D
Only you were supported very much by little people
@ Dean: Yes that’s brilliant – and a fantastic way people apply visualisation! Thanks for that.
@ Tipper: I’m not sure what you mean?
Hi Albert,
Nice article! Imagery and mental rehearsal are very powerful tools. The key is to bring in all the senses as you suggested. That way whatever sense is stronger for that person (may not be visual) will help them really connect with the imagery. The other key is to imagine yourself in the scene -especially for sport performance – and not an observer of the scene.
When I first started going to the Unity church about 10 years ago, I wasn’t able to do visualizations. I am more into hearing and feeling. Now after, 10 years of practice, I can do visual with the best of them. It was something I had to learn. I also dream, mostly, in black and white, which I have been told is unusual. I didn’t know most people dreamed in color. When I get a color in my dreams, I know to pay attention to the significance of it.
I visualize every day in my career, and find it really builds my mental strength. I’m thankful to work a job that fosters growth rather than stress. Great post, Albert.
Thank you very much for your added insights, guys! I was lucky (?) that I was a geek in my youth – played all the role playing games and all that, so I guess that developed my visualisation haha!
Visualization has been a vital key in developing my practical skills in Chinese medicine. Particularly with regards to needling! I do my best to visualize the pathogenic factor, where it is located and what it is doing, where the needle needs to go and what the outcome will be. Sometimes I hold only pieces of this information, sometimes the whole picture… but I find doing this has increased my confidence.
Thanks for the great article, Albert.
Eric
You’re welcome Eric
. Visualisation helped tremendously in my own sporting life too, so I wanted to share it with everyone. Stay tuned for the next post, which is on how to best use visualisation techniques!
Hey Monk
I used to do a lot of court work. It was never my favourite type of work because I used to always get a kicking (albeit, it was their job) from the other side. I used visualisation to enable myself to experience how great I would feel after having successfully defended my reports, clearly articulated my knowledge to the court, and the feeling of professional satisfaction I would have as I left the court and walked to my car.
After visualisation, my court days were always as I had visualised.
It works and it works well.
Here via the Carnival of Australia.
Hey Megan, man that’s powerful! And a great testimonial to the power of visualization too, thanks for that.
this is excellent, thanks for the advice. i’m an artist and have a very active imagination, but this is not always a good thing as I can’t always visualize good things… I have a chronic illness and it can be hard to keep positive and really believe i can make it. Your blog is very helpful
Hi fossfor, thanks for that. Have you tried using the emotional mastery series to really let your negative images come? Like instead of fighting it off, try giving it a few hours and really let it come, and that will hopefully get rid of it. It worked great for quite a few people.
Also, this visualization post, I wasn’t expecting it to be so well received! Wow! I’ll have to expand this a little bit more then. I thought it was just a “back to basics” post, but given the amount of comments, this is great!
Heya Albert – thanks for pointing me towards this post when I commented in your “How to Develop your Visualisation Skills’ guest post on Litemind about having an all-but-blind inner eye.
I like the way you’ve brought in other senses in this post, and I also like the way you’ve laid this out in terms of a 5-week programme. I’m looking forward to trying this out – just to see if I can get beyond this inability to visualise I’ve always experienced.
Blessings
Starfire
Hey Starfire, glad you liked it. Seasons blessings!
Excellent introduction to the power of visualisation. I’ve only recently started to study the topic but already I’m benefitting from the small changes I’ve made.
Thank you!
Glad you like it WoW, please stick around for more
Your have an appealing way of putting ideas into context. I like how you invite people to discover the power inside themselves. A true teacher empowers others without necessarily showing or manifesting things.
Thank you so much Liara!
I would like to start to develop visualization abilities (I found only one year ago what it really means – until them I believed that “see something in your mind” is just a figure of speech).
), but when I am awake my visual mind is blank (with very minor exceptions). So, how can I “take the foot off the brake”? I would like to be capable of have conscious mental imagery when I am awake (I know that most people can do this, because I asked dozens and most claimed that can visualize), but somehow I am afraid that it might be hazardous to mental health (yes, this is kind of phobia of mental imagery itself, even if I know it’s advantages). Thank you.
The problem is that I have anxiety of this. I mean, when I am trying to visualize something (using “image streaming” for example and when I know that some image might start), the anxiety start to build up and blocks any image. What should I do to get past this blockage?
I know that my mind is capable of doing imagery, because when I sleep I get vivid dreams (even more vivid than reality
Hmm….to be honest I don’t really know as I don’t have anxiety much, but I’ve heard the emotional mastery meditation does wonders for it. Of course, if it gets bad, go see a professional. I don’t know how serious it is.
http://www.urbanmonk.net/85/th.....at-simple/
There might be deeper issues as to why you are afraid:
http://www.urbanmonk.net/129/f.....l-mastery/
Great writeup. It amazes me that this principle is not taught in our schools. You have written the lesson plan for success. Success in anything you want to achieve. Go ask business leader, pro athletes, any successful person you know and ask them if they visualize…
If they tell you no it means they don’t like you and are lying to you
Hehe, definitely. I was surprised to find out how widespread this practice is amongst people who have gotten to the top of their respective fields, even if it is something people don’t normally associate visualization with. Thanks for the comments
interesting and complex article on visualization!
Hey, it’s great!
I wasn’t expecting to find any article about how to visualize or “see something in yor mind” when your eyes closed. I always ask my friends if they see something in their mind – consciously, cos’ i don’t see anything – even colours… it’s pure black when i close my eyes.
From now on i will start practicing, thank you very much!
Thank you Hunter and Maska
Great article. Most successful people visualizes their success before they achieve it.
Thank you John!
this is the most intensive in depth site i have seen in my nine years of browsing on this subject.the main reason being the way the thought is organized and linked.
thank you so much.i haven’t read the authors or webmasters name,i am sorry for that,but i have bookmarked the site for my further use.
thank u dears….love you. :*
with regards,
-boris
Hey Boris, that is a really great compliment, thank you!
Fantastic. I loved now you actually went into the subject in detail instead of saying “just imagine it”. I’ll be surely trying this out.
Glad you like it Alan
Let me know how it works for you!
Nice article. It summarizes most of the methods known for visualization skill improvement.
I have been unconsciously practicing some of these skills since my childhood, but my mental images are still somehow vague.
I guess i will need to do some systematic visualization exercising to improve my ability to see details and retain the image in my mind. (I have some ambition to develop an eidetic visual memory
)
Regarding the positive effects that you and other people have posted here, i agree with all of that.
I have been using visualization myself to dim the negative images and elucidate the positive ones.
I have also been using this skill to motivate myself to accomplish my goals.
Anyway, i liked the article and i would like to see more articles from you on the topic of visualization.
Regards,
Stephen.
Hi Stephen, thanks for the compliment.
I will see what else I can write about it, for sure!
Hi Albert
wonderfull articles i have been browsing for almost three years but yours is the best
i am relly stisfied ,thanks
and i have a questions i phantsize a lot is there any technics how i can redirect it
Thanks !
Filla
Hi Filla
Thanks for the compliment. I’m not sure if there is anything we can do to redirect a fantasy. Just do it I guess. Sorry if that seems to be a stupid answer, but I really can’t think of anything.
Cheers,
Albert
hey there, ive just started reading up about Huna and have been trying to put it into practise but was strugling with the visualizing aspect of which a lot of Huna is based on, and this is the best article ever, thankyou so much. By the way is what ive been doing also cheating would you say? i’ll explain: im on step 1 but after having a good look at a photo/picture i’ll turn it over and then try drawing it thru visualizing it.
Hi Andy, I don’t know much about Huna, so I’m afraid I can’t really help you there. Sorry!
Hi Albert,
Just found this article. It’s really brilliant. A definitive guide to visualisation.
I’ve always struggled to visualise, so will be giving your recommendations a try!
Thanks!
Hi Kaizan, thanks a lot. Let me know how it goes for you
Hello Albert,
I was hoping, you could help me with something..
I use Sedona and Visualisation.. i think they both work. But with sedona it feels like i let go of ambition, and i keep letting go, so my mind is still busy, i keep asking myself is THIS the method?? if i let go to much i feel like a blank page when i’m with friends..
Visualisations i see very clearly, and it feels so good but then i want it to much and it will never happen?? and my ego is very high..
Example with Sports i play soccer, if i visualise and want so badly to score goals,, not only will the anxiety come up during the match(my dad is watching or some girls), but i will also be ego player and want to be a star..
And when i let go, I play for the team i even defend as a striker, and just do my work for the team.. from the inside i know i can do better, but my teammates are very pleased about the way i play for the team.
I just keep having this mental struggle…
should i use visualisations, sedona or just quit the self help area.. i keep have this tennis match, analysing stuff what works.. and it drives me crazy, even during training i wander if i should let go and then i get the ball and im soo into my head that i will lose it.
I want it all the millionaire lifestyle, great in sports etc. But if i keep wondering what’s best to achieve it, i will never get it.
btw this is my head talking i know, i do have peace moment and the feel great, but in the background i still have so much quistions what works or not.
i understand that you also use visualisations for sports? how do you use it? do you get the same problems as me?
Thanx in advance!
Hi Redmar, why not try combining the two? Visualise your game/goal – then all the anxiety/wanting to be a star/wanting girls to throw themselves at you, release those.
Hi albert thanx for quick replay,
Should i visualise for half an hour and then let go?
If i visualise short to get the feelings and let them go, there’s not much visualisation..
And i sometimes visualise that i play bad to get the feeling with it, and i let go of that.. it makes it easier to deal with mistakes but perhaps it will also create that i do play bad?
thank you
Hi Redmar, thanks for the question. Just keep releasing and visualising until you feel it is complete. Also, while I’m happy to answer this one as best as I can please note in the comments rules above that I don’t normally do this.
Hi Albert sorry i see it now, Thanks for your answers and the article, it looks good and i will do the 5 weeks exercise:)
if you have anymore tips please e-mail me
Thanks!
Really wonderful piece of information and I appreciate it that you share something so useful with the readers of this blog.
Hey albert, so true, I’ve experimented with visualisation/nlp for about 1.5 years, but never come across an indepth articel, so thanks.
1 thing i dont understand? SO ur saying that the most effective part of visualising a skill, is at the beggining when you correct ur mistakes?
Cheers mate. No, I’m saying for me it is the best bit, we have to make it realistic, and it can help with real practice (but not a replacement).
I have just discovered this website – which is surprising because I’ve been googling topics in this area for years…
It’s a great site, and this is a great article. Very happy to have found it
Rich
Thank you Rich, I’m glad you like it
Well, no… not everyone has a visual sense. There is such a thing as blind people. And they can surf the internet, too – braille computers.
Well, sorry if I offended you.
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