Top 10 Ingredients to a Successful Visualization

Anticipating an event, competition, or a stressful situation can cause people to feel anxious, uncertain or even fearful. Anticipating the start of race, giving a presentation or giving birth (flying in a plane) can all elicit anxious feelings. When we focus on our “what ifs” that can run through our minds the anxious feelings only increase. The “what ifs” also play out in our minds in not only words, but in pictures as well. Our “what ifs” are the movie we’re living. What you see is what you believe.

Many of our challenges in life, sports and in business can be handled by changing our “what ifs”. How many times have you imagined an outcome to a life event that you were certain would not be favorable? The event probably went just as you imagined, right?

Champions in life, sports and in business use visualization strategies to overcome feelings of anxiety, perform at their best and to increase their energy and enjoyment. Every visualization has 10 important ingredients.

1.Begin by relaxing.
A relaxed mind equals a relaxed body.
Quiet your body and your mind. Relax your breathing.
2.It must be real, right now, in the present moment.
3.Use all of your senses.
Actively engage what it feels, tastes, smells, sounds, and looks like to perform exactly as you would like to.
4.Use repetition and small doses.
Practice your visualization in small doses. Start out with 5 minutes. Stop. Then do it again for just 5 minutes. Try to increase your time to a maximum of 20 minutes, two to three times a day.
5.Use different perspectives.
Imagine seeing yourself perform through the lens of a camera. Try the zoom lens and the wide lens. See yourself from the front, the back, and the side. See it from your mind’s eye and as an observer.
6.Utilize your emotions
Feel your excitement, your pride, as you visualize your performance.
7.It’s time to be perfect
The best time to be a perfectionist is in your visualization. See yourself performing perfectly.
8.Use past successes to fuel and energize you.
Recall past successes. Recall the emotions, your senses to energize and build your confidence.
9.Incorporate affirmations
Utilize positive self-talk. Repeat affirmations to yourself.
10.Practice, practice, practice.
Like any skill the more you practice, the better you become.