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Visualisation the science, the technique, the results

8 Nov

Visualisation is a proven technique used by many successful people learn the skill of how to make it work for you here

Women riding a bike wearing vision googles

Many people aren't aware of how powerful visualising can be. In fact, some of us are doing visualisations every day. The problem is that these visualisations are to create the life we don’t want rather than the one we do. But if done correctly, it can really help. Visualisations are used by a whole array of successful people including athletes, business leaders, actors and entrepreneurs. And why is this?

New research from Oxford and Cambridge suggests that your ability to vividly imagine details about your desired future dramatically increases your energy and momentum, which leads, in turn, to constructive action. When our mind’s eye can picture exactly what our desired future looks like, it can orient itself in the direction of this vision. This is largely because the more vividly we can picture something, the more attainable it feels. This has been proven in numerous studies particularly in sport.  For instance, in his study on everyday people, Guang Yue (an exercise psychologist from Cleveland Clinic Foundation in Ohio), compared results of those who did physical exercises to the results of those who carried out virtual workouts in their heads. In the physical exercise group, finger abduction strength increased by 53%. In the group that did "mental contractions", their finger abduction strength increased by 35%. However, "the greatest gain (40%) was not achieved until 4 weeks after the training had ended" This demonstrates the mind's incredible power over the body and its muscles. It’s been found that mental practices can enhance motivation, increase confidence and self-efficacy, as well as improving motor performance, priming your brain for success, and increasing states of flow—all relevant to achieving your best life!

So how do you visualise? Here are my 5 easy steps to get you started:

Step 1 – Know what you want

In order to visualise and manifest the kind of life you want, it's very important to have a clear idea of what you want and why. This can be achieved by understanding what you value and what brings you the most joy in life.

Ask yourself: If I had nothing holding me back, what would I want to see in my life?

Step 2 – Describe your vision in detail

The next step is to create a clear vision of what your world should look like. You can write this down in detail or create a vision board – this will help you to create a clear and full picture of what your life will look like.

Ask yourself: If I had the power to make anything I want to happen, what would my life look like?

Step 3 – Create the emotions

To visualise effectively you have to feel it, our subconscious mind is known as our emotional mind for a reason – to work with it you need to feel the emotions as though it is real. Use your senses, start to imagine the sights, the sounds, the smells and even the taste of achieving what you want.

Ask yourself: What would I feel if all my visualisations came true in that moment?

Step 4 – Take daily actions

Visualisation on its own isn’t enough, you have to also take action towards your goals. I advise my clients to write down 5 actions each morning that they can do towards their goal, then review their progress before going to sleep.

Ask yourself: What is one thing I could do today that would help me get closer to the life I want?

Step 5 – Perserve

When creating the life you want, you will face challenges including your own belief structure and comfort zone. Stay focused and diligent on your visualisation practice and keep going.

Ask yourself: What would help me persevere when I am faced with a challenge?

There are plenty of videos, audios and tools to choose from to help you. My personal favourite (that I do in my daily practice) is by Dr Jo Dispenza which you might enjoy.  Alternatively, there are plenty of others, it’s a personal choice and all about what resonates with you.  Enjoy and good luck!

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