Visualization for Success
Own the Olympian Mindset - Visualization for Success. I’m not sure about you, but it’s a safe bet that I am not ever going to make it to the Olympics for any great sporting feat, but I do understand some of the behaviours that set Olympians apart from the general population and I am a huge advocate for implementing some of their mental strategies.
On top of their impeccable work ethic loaded with consistency, perseverance and a supportive team; visualisation, or mental imagery, is a fundamental piece of the puzzle. Having done most of the physical and psychological work, athletes at this level will turn to the 1%’ers, leaving no stone unturned in their pursuit of achieving a winning performance. Enough 1%’ers can add up to a significant amount and that is what it is all about - employing every tool accessible to you that can lead to success. And this is one tool that’s free!
“Sports Psychologists who support elite athletes recommend visualization techniques, as it is a powerful tool for transformation and success. ”
Visualization is a tool that anyone can use that has been measured in numerous studies and demonstrates real benefits. If we can visualize ourselves doing something, in all the small details and feelings, we can walk the path to becoming this imagery with more success.
One could consider visualization a self-guided hypnotherapy session. Here is an example from the Psychology Today website, of a formal hypnotherapy session - the therapist will guide you into a relaxed, focused state and ask you to think about experiences and situations in positive ways that can help you change the way you think and behave. Hypnotherapy is know for assisting growth in areas such as anxiety, substance abuse, communication, bad habits, and digestive issues.
Doesn’t that sound great?
In order to make your visualization practice successful, there are a few nuances to be aware of that will help you to become a pro at it (we will be focusing this visualization discussion on performing physical activity).
Relax and visualize your way to success.
6 Tips to create an effective visualization practice:
Your Environment - Find a quiet place where you can get comfortable and will not be disturbed. Relax, and take a few moments to settle into this quiet relaxed space - perhaps focus your thoughts on inhaling and exhaling for a count of 20 exhales.
Consistency - Make it a regular practice. Find a quiet place, perhaps lying in bed before you go to sleep (yes, we are trying to influence your subconscious mind). Focus on your breath to start, get comfortable and begin the visualization of your activity.
Accuracy - Visualize exactly what it is that you want and what you expect to see. Picture all the minute details in your practice - your clothes, your environment, the air, the people around you (if any), the colours that you will see along your journey etc.
Perspectives x 2 - Visualize yourself performing the activity and also visualize yourself as if you were on television. See yourself participating in the activity that you have chosen. What it looks like as you move through time. If walking, picture the streets, the pavement, the cracks in the concrete, the trees, the cars, the trail, the clouds etc. Then switch it up and see yourself as if you were on TV - the film of you doing the activity - you’re a star!
Feel - Physical & Emotional - Create a visualization so powerful that you feel all the emotions associated with your success. The feelings associated with carrying out your activity such as the cold air or the humidity/heat, the feeling of doing the activity that you KNOW is helping you. Feel the success and compliment yourself on DOING it. Feel how good it feels to be successful at reaching for your consistent practice. Feel your heart rate change and perhaps your breath.
Keep it on track - It is important to note that it is easy for the mind to wander so be very clear and rigid about completing this exercise in its entirety. Be mindful of when your visualization begins to wander off track and bring it in to focus again.
We have used physical activity as a foundation for this visualization discussion, however, you can use it for anything you wish to improve on in your life. Perhaps it is a work meeting, a presentation or even a change in eating habits or quitting smoking. You get to choose the story and what it looks like to you.