Visualization: 3 Steps to Changing Your Life
Visualization (also called Mental Rehearsal) is a simple tool with some serious benefits. Research has found that “people who imagine themselves performing a task, improve their performance in that task without physically doing anything.” Champion athletes use this technique to imagine their game as if they are actually competing (they see the perfect plays and work through the anticipated challenges in their mind). Musicians or performers might use this to picture themselves on stage and visualize how they want their performance to go. I use this before my fitness classes to think about what I’m going to say and teach. You can use visualization for something small like a job interview or a social gathering you’re nervous about, but also even something as big as what you want your life to look like in a few years. The mind has a tough time telling the difference between reality and imagination and we can use that to our benefit.
The important thing is to keep it POSITIVE. Have you noticed the people who say things like “I can’t lose weight no matter how hard I try,” don’t lose weight, or the ones who say “I hate my job and it sucks,” come home all the time talking about what a bad day they had? In the brain we have what’s called the Reticular Activating System. In a nutshell, basically your brain only processes things that it thinks are important (otherwise we would constantly be bombarded with WAY too much information). Whatever you focus on most, your brain deems important, and it recognizes and looks for opportunities and signs that support those thoughts. For example, if I told you to look around the room for something red, you might notice something that’s always been there but you didn’t register it as being important till being told to look for it. Essentially you can train your brain to see things that back up your beliefs. The more you can make yourself believe in something (though visualization and self talk), the more proof you find to back up and strengthen that belief. Thus creating a cycle of rewiring your brain to see the good in the world and get the things you want, instead of viewing things as negative or unattainable.
So how can visualization help? It can help you overcome habituated resistance and discover motivation. By visualizing, you are basically “practicing” something you may have had trouble with in the past. Picturing yourself finding your way through the challenge or struggle can help you to actually find your way and do it! It also can begin to link pleasure to healthy behaviors in the brain. Like if you hate running, picture yourself having an amazing time, enjoying the weather, the awesome feeling of sweating and feeling strong, the smell of the crisp outside and the crunch of the fall leaves under your feet…You get the idea.
If you’ve never tried it before let me break it down for you:
Step one: Figure out what you want.
Maybe you just want to visualize something small to start, having a great workout, cooking an amazing meal, going to a new place, etc. OR feel free to jump right in and start imagining what your perfect life would look like. If you could wave a magic wand and accomplish anything what would it be?
Step two: Visualize!
If you’re a visual person feel free to write it down or make a vision boards. You can also just close your eyes and start to meditate. Think about all the little details in your visualization; sights, sounds, smells, tastes, and even your emotions in that moment.
Step Three: Do it everyday.
As awesome as it would be to picture something once and instantly receive it, that’s not exactly how it works. Training your brain takes time, so start today and be persistent! (I set my timer for 20 minutes every morning when I wake up and just sit and picture exactly what I want my perfect life to look like; my career, where I live, how much money I make, etc.)
By following these three steps you can begin to create a path for yourself that enables you to accomplish your goals and live your best life.
"If you can see it and believe it, it is a lot easier to achieve it." -Oprah