Guide To Visualisation 

• 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.

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