Some Words on Visualization

Visualization is a higher level of imagery with an increased focus and clarity.

Guided imagery is a bio-behavioral intervention that engages all the senses and may elicit responses similar to that of an actual stimulus, consequently affecting an individual's behavior and physical response. Guided imagery can relieve stress and anxiety levels, ease chronic pain conditions and improve physical function. Listen to this sample audio for visualization.

Four Steps to Successful Visualization:

1. Visualizing your desire is the first step.

The newest research, spearheaded by the psychologist Gabrielle Oettingen, shows that you must do 4 types of visualization.

2. Visualize in great detail all of the benefits you'd get if you achieved that wish/desire/goal.

If you can't do this, you may have picked the wrong desire.

3. Visualize and write down all of the obstacles that are stopping you from attaining that goal.

This is the most essential step that many people ignore or avoid. If you can't clearly see all of the obstacles and problems involved in achieving a new and bigger desire, you'll never find a solution. If the obstacle is too big, and you can't build the skills to overcome them, then your wish is unrealistic and needs be changed.  Or break your big desire into smaller steps.

4.  Plan a strategy that will move you toward your goal.

If you can't come up with one, ask for help, learn new skills, or change your wish. To appreciate the power of this simple technique, do it 2-3 times a day with small desires.  But don't forget to take action and persevere.

Justin Mabee