Written by Marquita Herald, Emotionally Resilient Living, June 20, 2014 – http://www.emotionallyresilientliving.com/the-key-to-effective-visualization?utm_source=rss&utm_medium=rss&utm_campaign=the-key-to-effective-visualization

If you’ve had less than inspiring results with visualization it may be you’ve been missing a critical step in the process because it turns out there are actually two types of visualization, each of which serves a distinct purpose …

I believe in dreams. Dreams give us hope and energy and inspire us to challenge the unknown. It’s sad really, to think of how many amazing dreams have gone unfulfilled for lack of the action required to turn them into reality … sadder still to think of how many people become discouraged over time and stop dreaming all together.

For years one school of thought and perennial self help advice proclaimed the key to turning dreams into reality was to simply visualize them as already complete – in full color and in the most vivid details and emotion one could muster – then allow yourself to f-e-e-l the energy and you will “attract” the object your desires to you.

You are never given a dream without being given the power to make it true. That doesn’t mean you won’t have to work for it. ~Richard Bach

I seriously hate to think of all the adventures I’d have missed had I been afraid to pursue my dreams, but I must confess until a couple of years ago I was pretty skeptical about using visualization in the pursuit of achieving goals.

It’s not that I doubted there is value to the approach because I’d read enough accounts of how athletes successfully use visualization to know there must be something to it. I suppose it’s that I saw too many friends buy into the notion that if they just put enough desire and energy into imagining what they wanted it would magically appear, only to end up frustrated and disillusioned.

So why does visualization work for some and not for others?

The Key to Making Visualization Work For You

In its most basic form, visualization is simply creating a mental image of a desired future outcome or event. The idea being that when we visualize our desired goal, we begin to “see” the possibility of achieving it. Through visualization, we catch a glimpse of something we want to have happen, obtain or achieve; and when this happens, theoretically we then become motivated and prepared to pursue our goal.

It’s been well documented that visualization does help athletic performance by improving motivation, coordination and concentration. It also aids in relaxation and helps reduce fear and anxiety. In the words of one researcher, “Athletes visualize not only the results but taking the actions to achieve the results, again and again, and this helps them perform with confidence, poise, and perfection.”

Please take note of the difference between the approach described above – visualizing successfully completing each action up to and including the end goal – and the traditional self-help advice of focusing only on the desired outcome.

So if you’ve had less than inspiring results with visualization it may be you’ve been missing a critical step in the process because research studies have shown there are actually two types of visualization, each of which serves a distinct purpose, but when combined result in the higher level of motivation and achievement recorded in athletes.

The Two Types of Visualization

• Process Visualization is envisioning the mastering of each of the steps required to achieve a goal rather than focusing on the end result. For example if you were planning to run a marathon, as part of your preparation for the race you would visualize yourself running well — legs pumping like pistons, arms relaxed, breathing controlled. In your mind, you would break the course into sections and visualize how you will run each part, thinking about your pace, gait and split time. Imagine what it will feel like when you hit “the wall,” that point in the race where your body wants to stop, and more importantly, what you must do to break through it.

• Outcome visualization involves creating a detailed mental image of the desired outcome using all of your senses. Going back to the marathon example, you would visualize yourself crossing the finish line in the time you desire. Holding that vision as long as possible, imagine what it will feel like to pass under the finishing banner, looking at your watch, the cool air on your overheated body, crossing the finish line, hearing the cheers and seeing the smiling faces of those waiting to greet you as you finish … your family, friends and other runners.

It may go without saying but it’s neither necessary nor desirable to attempt to process the entire journey from beginning to end each time you visualize your goal. Instead each day spend some quality time visualizing another detail of your perfect outcome.

And whatever you do, don’t beat yourself up if you struggle to come up with the mental imagery. It’s important to keep in mind that we each process information in different ways. Some people are more visual in nature, others auditory, and many of us are the gotta see it, feel it, touch it types, but regardless of what your information processing preference is, it is possible to adapt it to take advantage of the benefits of visualization.

For example if you are like me and best process concepts in written form you could write your goal down in as much detail as possible, and then translate that into your visual representation. If you’re preference is auditory, you could create a recording with as much detail as possible of each step to achieving your goal and listen to your recording as a type of meditation to translate the words and sounds into your vision.

In order to make your visualization a reality in the world of form, you must be willing to do whatever it takes to make it happen. – Dr Wayne Dyer

The Bottom Line

Regardless of what method you use, visualization does not guarantee success. It also does not take the place hard work and practice. But there is no question that the two methods of visualization, combined with a measure of tenacity and diligent effort, will serve as powerful catalyst to help you achieve even your most daring dreams and goals.

Embrace your inner strength; it is your outer foundation …

My name is Marquita and I’m an author, resilience coach, world traveler, Maui girl, Introvert and lover of wine, road trips, peanut butter cookies and a dog named Lucy.

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