Guide To VisualisationÂ
- Visualisation means creating mental images to reprogram the mind.
- Visualisation talks to the brain in a language it understands, in images!
- Visualisation is best done in a deeply relaxed state.
- Women may find visualisation more difficult than men!
What Is Visualisation?
In simple terms, visualisation is the process of creating mental imagery (pictures) with the aim of reprogramming the mind or escaping your current reality.
Visualisation is usually done (although not always) in a relaxed meditative state with eyes closed.
This article will focus on using visualisation to program the mind for a desired outcome or goal.
Why Is Visualisation Important?
Visualisation is one of the best methods for reprogramming the mind because the brain thinks in images. This is most obvious when you dream, but also occurs when you think, read or hear someone speak.
For example, if I were to ask you to think of your national flag you would most likely see a vivid color image of that flag in your mind. That’s visualisation!
Visualisation Is The Language Of The Brain
Because the brain thinks in images, visual imagery is the best means of quickly and clearly conveying information directly into the brain.
This is why you see lots of pictures in instruction manuals, icons in your Internet browser/Word processor and images on warning signs.
The other reason why visualisation is important is because the brain cannot distinguish between an event that is real and one that was imagined.
This is well known by athletes who frequently use visualisation to improve and practice their skills, because visualisation is almost as effective as physically doing it.
Images are therefore the language of the brain and once the brain clearly understands the outcome, it can then start working towards making it a reality.
A Guide To Visualisation
Visualisation is best done when you are deeply relaxed as this allows greater access to the subconscious.
Visualisation Relaxation Technique
An excellent technique to help you relax, is to lie down on your back and focus on your toes. Say to yourself “my toes are deeply relaxed”. Then focus on your ankles and say “my ankles are deeply relaxed”.
Gradually move up the body whilst imagining a wave of relaxation spreading to each body part.
Crossing Over To The Subconscious
Now that you are relaxed, try to imagine crossing a bridge. This symbolises you moving from your conscious mind into your subconscious, and will enhance the effect of your visualisation session.
If you don’t like bridges, think of something else, such as going from one room into another.
Start The Visualisation Process
Once you have made the transition into the subconscious, begin by thinking of your goal or a desired outcome as if it were already achieved. This process will “warm up” the mind by activating neural pathways related to your goal.
When you feel ready, try to clearly see images in your mind.
Mental Imaging Technique For Visualisation
Most people find it difficult to see images clearly during visualisation, if you find it difficult here’s a little exercise you can do to increase the clarity of mental images.
Look at an object for a few seconds (e.g. an apple) then close your eyes and try to picture it clearly in your mind. Try to focus on the color. Now touch it. If appropriate taste, smell and listen to any sounds it makes.
What you are doing in this example is using a physical object as a training aid. It’s similar to having stabilisers on a bike when you first learn to cycle (it doesn’t have to be an apple! if you want you can use images from a magazine related to your goal for the training aid).
By using your other senses such as touch and taste, you will use extra regions of your brain causing the image to seem more real and lifelike.
The more senses you can use, the more powerful your visualisation will become, and the deeper it will “burn” into your subconscious.
Best Time For Visualisation?
As with all techniques the most effective time to program the mind is when you are deeply relaxed, so mornings and before bed are usually good times.
I personally like to visualise when I go to bed and do so for 20-30 minutes. This allows a greater influence to be made on the subconscious, and also lets your brain process the information while you sleep.
Limitations Of Visualisation
Visualisation takes conscious effort and many people give up because initial imagery is weak or hard to do. However this is the same for everyone, because to begin with brain connections related to a new goal are weak and therefore require time and repetition to develop.
It should also be noted that if visualisation is used to think about worries or problems, it will strengthen brain connections associated with those worries and make them worse.
So you should only use visualisation to focus on positive gains (an exception to this rule would apply if you were using visualisation to replace bad memories with more pleasant memories. This technique although difficult to accept, can be very effective).
Due to the differences between the male and female brain, women may find visualisation more difficult than men.
Children tend to naturally visualise a lot and are always daydreaming, unfortunately they are often told to “stop daydreaming” by adults, which tends to discourage visualization later in life.
Visualisation Guide - Final Thoughts
Visualisation is a real and very powerful method for programming the mind, as it talks to the brain in a language it understands.
Daily visualisation therefore serves to clarify to the brain exactly what it is you want to accomplish, resulting in real physical changes to the brain.
Once the brain has clear picture it can then start to attract the people, circumstances and objects into your life needed to accomplish that goal.
I have used visualisation throughout my whole life and find it especially useful for learning new skills, but it does require lots of concentration to perfect.
Since you can do visualisation before bed, it’s effectiveness is increased when combined with other programming techniques such as affirmations, goals and self talk.
These techniques along with another I will discuss later, ensure the mind is constantly bombarded with positive reinforcement throughout the day and night.
Guide To Visualisation Summary
- Find a quite place to begin relaxation
- To start the visualisation process begin by using the progressive relaxation technique, spreading a wave of relaxation up your body. Use music if desired.
- Cross over the bridge into your subconscious.
Start thinking about what you want to accomplish. Try to focus on just one goal. - When you are ready try to visualise rich vivid images, using as many extra senses as possible during your visualisation session.
- For best results practice visualisation daily. If you have multiple goals you would like to accomplish, focus on visualising a different goal each session.
- You will know when you have mastered visualisation as you will see extremely vivid images, as if they were real.
Please explain why it is easier for men to visualize. How long should one visualize for effectiveness. Thank you.
Hi Pearce,
There are slight differences between the male and female brain, this means that males may be better at some things and females at others.
One of these differences is that in general men are better able to visualise 3d objects than women. This may make it easier for men to visualise. Although this is a generalisation, and does not mean woman are unable to visualize well.
In terms of length of visualization it is best to start for a short period of time, and increase as your concentration improves. 20-30 minutes is a good time, although you should do whatever you are comfortable with.
I have trouble seeing a picture, what if my picture in my mind is not clear, but I can imagine seeing the object?
Hi Vanessa,
If you can imagine the picture in your mind thats fine to begin with. The more you practice the clearer that image will become.
You will know when you “have it” because the image will seem life like, as though you were actually there.
However this requires a lot of practice, so its not something you can master in a few days. If you think of Buddist monks you see in the far east, they spend many years learning how to meditate.
These monks are able to see life like images in their mind, which is why they are able to meditate for several hours. To them, they are in another world inside their mind.
Currently i am able to see life like images, but i can only hold onto that image for a few seconds before it disappears. It requires a lot of practice, concentration and determination. But it can be done.
what is the ideal brainwave in order for you to get full access on your subconscious mind? could it be beta, alpha, theta or delta?
alpha - most practical and easiest to do for all people
theta / gamma - best access to subconscious for active reprogramming, but hard to do, requires lots of practice
delta - ideal reprogramming in sleep via sleep tape
Generally speaking the more relaxed you are, the more potential influence you can have on your subconscious.
The other factors to consider are the quality of the message you are delivering, and pre-existing belief systems that may conflict with your reprogramming.
Beta waves mean your brain is very active and alert, and is associated with an awakened state.
Alpha waves are also associated with an awakened state, although the deeper slower alpha waves will put you in a highly relaxed state.
Alpha is a good place to begin when trying to influence your subconscious, because with a little practice it is easy to obtain.
Theta is a state where brain activity slows right down, to hardly any acitivity, it is on the threshold of sleep.
This is a good state to influence the subconscious, better than alpha, although much more difficult to maintain. Just think of it as the very fine divide between being awake and being asleep, loose your concentration and you will be asleep before you know it!
If you do fall asleep you will be in delta. In this state you can program the mind using a sleep tape, which plays affirmations directly into your subconscious. See the article on sleep tapes i wrote for more information on this.
http://www.eruptingmind.com/how-to-make-sleep-tape/
There is another state of mind characterised by gamma waves, which have been recorded in buddist monks whilst they are in deep states of meditation.
Out of all of these which is the most effective? The most effective passive method would be programming the subconscious in delta while you sleep.
Although for active reprogramming, i.e. you are conscious, then theta or gamma, although these states are very hard to achieve without practice or some form of brainwave entrainment.
And even with entrainment, such as binaural or light and sound systems, they can loose effectiveness after the first or second session upon repeated hearing of the same track.
If you have a look in the free stuf section under the self improvement software, you can download the mind meditation system which has several programs which will let you know when your mind is in the right state for you to reprogram your subconscious.
What 2 do if while visualizing you only visualise making someone else guilty for your benefit???
how to overcome this aspect of making others feel guilty??
Is this something you are doing in real life, making other people feel guilty for your benefit? Or are you just thinking about it when you visualise?
If you are making other people feel guilty for your benefit, and you are thinking about it when you visualise, this could indicate some conflict within you.
You may enjoy the power you get from making others feel guilty, but later when you reflect upon your actions you feel somehow that what you are doing is wrong. If it did not concern you, you would not reflect upon it.
I would suggest examining why you are making others feel guilty, and what benefit you are getting from it. Then try to think of another way to obtain the same benefit, without harming the other person.
Another thing to consider, is your childhood. Were you ever made to feel guilty by your parents, so that you would do things they wanted? As a form of manipulation? If so, you may be doing the same thing to others, almost by habit.
So examine the reasons why you are doing this, and make a conscious effort to find a solution to it. The fact that you can only visualise this, suggests it is something you need to resolve in your life.
There is an article about guilt here, although it was written for people who are feeling guilty about something.
http://www.eruptingmind.com/understanding-shame-and-guilt/
EXCELLENT!!! 100% true!
can visualization help to loose weight?
yes can visualization help u loose weight. if it can how would you put that into images???
listen to this which talks about visualisation and weightloss
http://www.mediafire.com/?nzgljujznnm
the first hour can be found here
http://www.eruptingmind.com/free-coast-to-coast-am-radio-shows/
my question: i have read all of the above. are any of the techniques able to assist a man who has frontal lobe damage and suffers a high degree of cognitive impairment?
thank you.
macca
Hi Macca,
If you are able to visualise images then you should be able to benefit from such techniques.
Hi Martin,
Its been interesting to read all the articles. I am a PhD student and would like to become a great scientist. What is the best way to visualise. I am trying to make an image from the end. A scientist —>Good relations—->hard working nature—>PhD student…etc….Is this a good idea to start from the end in mind?.
Hi,
If you mean having an image in your mind of something you would like to become, then yes that is a good thing to work towards.
What you may also find helpful is to think of people who you admire, and write a sentence something along the lines of:
I am as (insert character trait) as (insert person you admire).
This is a great way to help you visualise and really feel the energy from that visualisation of the people you admire, so that over time you can also take on the qualities they have.