Visualization exercises

#Visualization is very important for #success. It is like an open window that shows you a glimpse of your #future. A glimpse that motivates and excites you. The stronger the visualization - the better the results. Some of us are born with strong and vivid visualization and some are not. But don't get discouraged, it can be practiced and mastered with time. Everyone has it.

To do these #visualization_exercises you will need a quiet place (if you are beginner, if not you can do this in the bus, in the train, on your break, in a waiting line..), a #goal - what you intend to achieve this time with this visualization, an #affirmation_line and specifics.

Here is how to do it (step by step):

1. Sit comfortably and relax. You can stand or lay down, but you have to be relaxed. It is important not to do this when you are upset, angry or in any other negative emotional state

2. Set a goal (example: pass and exam)

3. Affirmation line (example: Today I passed my (name of your exam) exam)

4. Set specifics (example: imagine yourself as you already passed the exam. Imagine the place where this is happening, see your name on the list, tell your loved one about it, how do you feel about it ect.)

5. Start imagining yourself in this situation and repeat the affirmation line from time to time. Remember how it all happened the last time you passed an exam. Imagine the joy, the excitement, the things you did after you found out that you passed the exam (you did the happy dance, told your parents, you went out to celebrate...)

Remember the feelings and the experience from a similar event in your past and recreate them into a new event. Keep the image (replay the event) in your mind and repeat the affirmation line. If you haven't had similar experience before, then just apply the emotions you think you will have when you achieve your goal and add them into your imaginary scenario where you have achieved your goal.

There is no time limit of the exercises. You can take your time or finish quickly if you are done. Most important is the experience and the feelings you get while doing the exercises. Imagining past actions gives you the power to imagine your future actions. The mind doesn't really understands time. It all exists simultaneously. The past, the present and future feel same to the mind. The sensation of water is the same in the past, the present and the future.

When doing these exercises be mindful of your senses. Try to include more then just your visual sense. Include touch, sound, smell, taste as much as possible. Remember- the more real it feels - the more real it is to your mind. To do that easily you have to reduce your senses to minimum so they won't interfere. That is why you need quiet place and always have your eyes closed.

Visualization exercises:

Warm up:

To avoid frustration and to set your mind into "visualization mode" you can try the following: Try to remember something from your past. Pick a nice, pleasant memory and try to remember as much as possible. Imagine it as it is happening now. What was done, what was said? Where it happened? How did you felt? Once you are done, try to remove yourself from your body and see the event from different angle. Imagine it as it was happening to someone else. See yourself. This helps to move from just remembering something to imagining yourself from distance. And it is easy because it already happened. You have seen it before. You just have to shift the perspective.

If you can't do this, don't worry. You will get it next time. Just keep practicing.

You can also try to recall some scene from a movie and recreate it in your mind.

In this case you can't rely much on your other senses because when you watch a movie you don't get to use other than your visual sense, but still it is good for warm up. Try to remember how the scene made you feel. Try to remember what was said, imagine the faces of the actors, their clothes and the scenery.

When you do warm ups always pick a different memory/scene.

Easy:

Exercise 1: Pick an object and try to #imagine it. If you find this too hard and you can’t imagine it after you tried for few minutes, then look at some random object for few seconds. Then close your eyes and try to see it again in your mind. Imagine the texture, weight, color, smell...

For example, imagine your wallet. You have seen it thousands of times. Try to imagine it in your hands. Imagine it closed. How does it feel, what color is it, what is it made of, try to feel its weight. After you have done this, try to open it. Imagine the act of opening it. Imagine the movements. Does it makes any sounds? What is inside?

Exercise 2: Imagine a person walking. Don’t go into details. No need of face or hair. Just imagine a figure walking . “See” how he is moving his body, the legs, the arms. Imagine the movements. Add some trees or houses as he passes by them to make the experience more real. But, if you can't, that is okay. Just imagine the figure moving.

Exercise 3: Pick up a book and read any random page and try to imagine what is described in it. Try to truly visualize it. Not just go through the letters.

If it is a dialogue imagine the people talking. If it describes a person or scenery try to imagine that. If it is something that you find hard to imagine then find another page or book.

Medium:

Exercise 1: Look at an object and imagine how it looks like from the opposite side. You probably have seen it thousand times before. Now try to imagine how it looks like from the other side.

It could be a chair, your watch, your computer or a figurine that you have as decoration. Just try to pick something asymmetrical. If you have difficulties with this, then find an image online of an item and try to imagine how it looks like from the opposite side. It doesn't matter if you can't find an image of its back. The point is for you to imagine it.

Exercise 2: Imagine your perfect match. You have probably done this before , but try to see him/her. Not just to list the things you would like him/her to have. If you want him/her to have black hair than imagine it to details. The shade of the color, the length, the quality of the hair, the hair style ect. Then go and imagine the eyes, the body, the height, the facial expressions, their voice ect.

If you already have met your perfect match (lucky you!!) then try to imagine someone else. It can be real person or fictional character. Important thing here is to create a person with your mind, not just to remember their looks and behavior.

Exercise 3: Imagine a room. It can be specific type of room (bedroom, dining room, living room, game room) or just your perfect room. It doesn't have to make sense. Imagine the size of it, the height, the walls, the floor. Imagine the furniture, decorations, the plants.

You can work on this exercise over time by adding more and more details every time you "go" into your imaginary room. It also helps if you draw it. The sketch doesn't have to be exactly as you imagine it. The details are for the visualization exercise. Just make some reference points, like: the bed is in the left corner right behind the door, there are hanging plants above the windows ect.

Hard:

These exercises take some time to master. If you did well on easy and medium exercises then this is your next level. If not, then go back and redo some of the easier ones because you will find these exercises hard and frustrating. Once you master these exercises you will see how easy is to visualize your future and materialize your goals.

You will need to do these exercises several times so you can reach the high level of complexity so you can experience them as real. Dreams are good comparison. You never realize that you are dreaming until you wake up. Here is more/less the same. You have to trick your brain into believing that this is real. This is your new reality. That is how visualization works.

Exercise 1: Imagine a building. But not one that you have seen before. A new one. It doesn't have to make much sense. It can be your dream house, an apartment building, a spa building, a church, anything you like. Try to imagine the entrance, the windows, the roof, columns, decorations, fence, the yard, the pool...

You can “insert” different details from buildings you’ve seen before, but don’t just try to replicate a building you have seen before. Try to make something new.

You can use the same method as described in the previous exercise with the room. Try to draw some of the important things for reference and then add the details in your mind. You can "build up" your building with each "visit" (visualization exercise). The more complex your building is means that you have stronger visualization power.

Exercise 2: Imagine some natural place. A valley, a desert, a mountain, a seashore, a cave. Imagine the scenery and expand its borders with each "visit". Think of the details and feel the atmosphere: the breeze, the sun, the smells, the colors, the temperature, the texture, animals, plants ect. Once you have the basics on place, try to make some changes. For example, try to change the weather, make it nighttime, add water body (river, lake, pond), remove a rock formation, add a boat, build a shelter, remove a hill ect. Try to make it as real as possible. If you get bored and you have vivid imagination try to add unusual things, like plants and animals that don't exist, place your scenery on other planet where the sky is different with two moons and laws of physics are different.

Exercise 3: Imagine yourself doing something. It is best if you imagine achieving your goal. For example, you want to get that job so badly. Think of yourself as you already work there. Imagine yourself starting your day preparing for your day at work, imagine commuting there, imagine yourself performing your daily tasks. Imagine the workplace, the building, the colleagues, your boss and so on. Make it as detailed and as real as possible.

If you find that too hard, then imagine anyone (or see an image of a person doing what you want to do: lets say you want to skydive) and then try to put your face, your hair, your body on them. Then slowly become them. It works best if you experience things in your own body. Be an active participant, not just a passive viewer.

Few tips:

-Always do one exercise at a time. Don't confuse the mind.

-If something doesn't work, try something else.

-Don't force yourself. Set the "parameters" (specifics) and let the mind create its own reality. You just have to nudge it if it is trying to slip into something else. That is why you need affirmation line.

-You can use music if you like, but make it instrumental and meditative.

-If you are stuck and you can't imagine something skip that part for now. It may come to you next time. You can look online for related images and incorporate parts of them the next time you exercise.

-Always apply old things into the new ones. Mind likes familiar things.