Visualization: form a mental image of; imagine
More active than meditation, visualization is a way of mapping out the changes and upgrades you wish to make. The neurocircuitry in our brains holds all the messages we have received repeatedly throughout our lives, and most especially the ones we received in the formative years of childhood. It's as is each meaningful event or exchange with someone cut a groove into our thinking, and with each experience that supported that message the groove became deeper and more firmly entrenched. Repetition, strong emotion or sensation, trauma, or resistance - these all affect our hard wiring, influencing our emotional circuitry. We respond to new situations on the basis of this circuitry, and it often prevents us from experiencing all the joy and vitality that is our birthright.
For example, if your parents always told you (repetition) you were not very smart, you would probably come to agree with them and see yourself as not so smart. Or it you were abused as a child (trauma), you might firmly believe that you are never safe no matter where you are or who you are with. On the other hand, if you were taught that anger was bad, you might live your life desperately trying to resist (resistance) or deny your anger. But the irony is that when you resist something you actually energize it. In this case, your disowned anger remains embedded in your field of energy. Resistance requires a lot of energy.
We all project our deeply held and sometimes unconscious beliefs out into the world, and the world mirrors back to us more of the same. Basically, we get stuck in a routine because our response to new situations depends on emotions experienced or patterns set up in the past. In order to get past this, you have to change your mindset. If you want to change the way you are feeling, you have to repattern your energy and literally create a new neurocircuitry. This is where visualization comes in. In visualization, you feed your brain new images to replace the embedded ones, and these law new circuits. This is sometimes called guided imagery. And it works.
For example, if your parents always told you (repetition) you were not very smart, you would probably come to agree with them and see yourself as not so smart. Or it you were abused as a child (trauma), you might firmly believe that you are never safe no matter where you are or who you are with. On the other hand, if you were taught that anger was bad, you might live your life desperately trying to resist (resistance) or deny your anger. But the irony is that when you resist something you actually energize it. In this case, your disowned anger remains embedded in your field of energy. Resistance requires a lot of energy.
We all project our deeply held and sometimes unconscious beliefs out into the world, and the world mirrors back to us more of the same. Basically, we get stuck in a routine because our response to new situations depends on emotions experienced or patterns set up in the past. In order to get past this, you have to change your mindset. If you want to change the way you are feeling, you have to repattern your energy and literally create a new neurocircuitry. This is where visualization comes in. In visualization, you feed your brain new images to replace the embedded ones, and these law new circuits. This is sometimes called guided imagery. And it works.
How it Works
Think of your mind like a train system. The train (your thoughts) goes round and round the same track (recurrent images) until a new track is added (fresh image and new potential) and the transfer occurs (evolved thought system). The old tracks are still there, but there are new routes to travel. Visualization changes the course of the train.
Visualization upgrades your mind-set by providing a new map for where you want your energy to go. And as you learn to switch up the images of yourself, everything else follows. You start gravitating more toward experiences and practices that support the new images. We witness or observe (visualize) ourselves with a different eye, and thus jump-start the process of upgrading our current state of wellness.
Visualization helps you rearrange the way you see things so that you can respond to life differently; it takes old images and replaces them with new and better ones. With these new images in place, you will begin to think differently, and as you think and behave differently, people will change the way they respond to you.
For instance, if you stand up straight, because you have visualized yourself as healthy and confident, people will most likely see you as capable and attractive - and will treat you accordingly. Which will reinforce that self-image. How you see yourself is how people will see you; what you project out into the world starts with how you experience yourself inside. First in your mind, then in the material world. This shift informs how you relate to people and affect your choices on many levels (if you visualize yourself as happy, you might naturally smile more; when you smile, your mood naturally lifts) and so results in a cycle of cause and effect.
Visualization upgrades your mind-set by providing a new map for where you want your energy to go. And as you learn to switch up the images of yourself, everything else follows. You start gravitating more toward experiences and practices that support the new images. We witness or observe (visualize) ourselves with a different eye, and thus jump-start the process of upgrading our current state of wellness.
Visualization helps you rearrange the way you see things so that you can respond to life differently; it takes old images and replaces them with new and better ones. With these new images in place, you will begin to think differently, and as you think and behave differently, people will change the way they respond to you.
For instance, if you stand up straight, because you have visualized yourself as healthy and confident, people will most likely see you as capable and attractive - and will treat you accordingly. Which will reinforce that self-image. How you see yourself is how people will see you; what you project out into the world starts with how you experience yourself inside. First in your mind, then in the material world. This shift informs how you relate to people and affect your choices on many levels (if you visualize yourself as happy, you might naturally smile more; when you smile, your mood naturally lifts) and so results in a cycle of cause and effect.
Influence on Wellness
Visualization helps us clarify when we want and gives us the map to get there. If, for example, you want to eat healthier but see yourself as someone who could never have the discipline to stick to a good plan, you can replace that image of yourself with one of someone who loves and craves healthy food. Imagine feeling robust and energetic. See yourself eating well and enjoying it. Where you invest your attention is where the energy flows.
Researchers have observed that the brain does not know the difference between what is real and what is imagined (Dentico et al., 2014). Researchers have also observed that visualization enhances well being (Odou & Vella-brodrick, 2013). In addition, researchers have observed that athletes that use visualization were more confidence in the weight room (Silbernagel, Short & Ross-Stewart, 2007). Furthermore, researchers have observed that individuals that performed mental imagery of strong muscle contractions 5 days a week attenuated the loss of strength by ∼50% (Clark et al., 2014). Through visualization, the brain triggers a real and physical response simply from image. Material reality begins with thought.
If you give yourself new information, you will begin to shift your consciousness. And then your actions will reflect and follow that shift. If we hold the image - and we always hold images whether we are aware of it or not - we will create that reality. The quantum leap - the actual physical change - is largely influenced by a shift in perception.
Researchers have observed that the brain does not know the difference between what is real and what is imagined (Dentico et al., 2014). Researchers have also observed that visualization enhances well being (Odou & Vella-brodrick, 2013). In addition, researchers have observed that athletes that use visualization were more confidence in the weight room (Silbernagel, Short & Ross-Stewart, 2007). Furthermore, researchers have observed that individuals that performed mental imagery of strong muscle contractions 5 days a week attenuated the loss of strength by ∼50% (Clark et al., 2014). Through visualization, the brain triggers a real and physical response simply from image. Material reality begins with thought.
If you give yourself new information, you will begin to shift your consciousness. And then your actions will reflect and follow that shift. If we hold the image - and we always hold images whether we are aware of it or not - we will create that reality. The quantum leap - the actual physical change - is largely influenced by a shift in perception.
How to Visualize
Close your eyes and use your imagination to make it as real as possible. If you want, you can record yourself reading the words and then play them back, letting your mind totally relax into the new imagery. Breathing slowly and deeply, retreat into the deeper regions of your mind. Notice all the thoughts and images scuttling about and just allow them to be there. See yourself as you are now. Try not to judge, but simply be with that person who is doing the best they can. Now let that image fade into the background. If it doesn't want to go away, its okay; just let it hang around.
Begin to conjure up in your mind's eye an image of yourself thriving and enjoying your life. Notice the sounds of laughter, the colors of happiness. Watch as you flow through your days making excellent decisions that support wellness in all areas of your body, mind, and spirit. See yourself eating consciously and being active, taking quiet time, and enjoying a heightened level of creativity. See that everything you do benefits not only you but also every living thing on the planet. Notice how people gravitate toward you and events seem to work out effortlessly and in your favor. Visualize the synchronicity of all events. Sense that there is now a brilliant energy infused into everything you do. Your life has new purpose to it. You feel elevated and very connected to the essence of life itself. Feel in each and every cell of your body that you are lifted. Relax into the comfort of knowing that all is well. Breathe deeply ten more times as you emanate the deep gratitude that flows from your heart. You are firmly and joyfully on your path. When you are ready open your eyes.
Begin to conjure up in your mind's eye an image of yourself thriving and enjoying your life. Notice the sounds of laughter, the colors of happiness. Watch as you flow through your days making excellent decisions that support wellness in all areas of your body, mind, and spirit. See yourself eating consciously and being active, taking quiet time, and enjoying a heightened level of creativity. See that everything you do benefits not only you but also every living thing on the planet. Notice how people gravitate toward you and events seem to work out effortlessly and in your favor. Visualize the synchronicity of all events. Sense that there is now a brilliant energy infused into everything you do. Your life has new purpose to it. You feel elevated and very connected to the essence of life itself. Feel in each and every cell of your body that you are lifted. Relax into the comfort of knowing that all is well. Breathe deeply ten more times as you emanate the deep gratitude that flows from your heart. You are firmly and joyfully on your path. When you are ready open your eyes.
Potential for Sudden Changes
Visualization is a type of rewiring. However, you can't simply think something and then have it be so. The repatterning of your mind must be followed up by solid action steps. You have to change your behavior. But the changes don't have to be grand or dramatic. They just have to be moving in the direction of your own growth and wellness.
For example, to visualize yourself and being happy and well, the steps you may take in "real" life and supported your image were:
Visualization is certainly not a one-time deal; it is something that you can do as often as you think about it. You want to continue fortifying (without clinging to) the new images that are taking root in your consciousness. It is recommended to visualize, that is, close your eyes and let your mind create, at least once a day. As with any new exercise or program, start gradually (even just a minute) and practice often. Some may prefer to flash on the images many times throughout the day rather than sit and focus for a long period of time. But do what feels right for you.
It is critical that you don't constantly look to see when and how things are manifesting. This kind of constant evaluation ("is it working yet?", "why am I now seeing results yet?") sets back what is supposed to be a process of initiation and release. Your job is to initiate the shift by putting your mind in a new place and then letting go, releasing the details of how it actually unfolds to the ether. When you are always looking for results, you are sending out pushy and needy energy. Do your work, and then let go. Relax and assume the right thins will come to pass. Transformation happens in its own time.
For example, to visualize yourself and being happy and well, the steps you may take in "real" life and supported your image were:
- beginning to drink more water;
- deciding to eat a clean diet;
- cleaning out the closet and looking at some relationships with an honest eye.
Visualization is certainly not a one-time deal; it is something that you can do as often as you think about it. You want to continue fortifying (without clinging to) the new images that are taking root in your consciousness. It is recommended to visualize, that is, close your eyes and let your mind create, at least once a day. As with any new exercise or program, start gradually (even just a minute) and practice often. Some may prefer to flash on the images many times throughout the day rather than sit and focus for a long period of time. But do what feels right for you.
It is critical that you don't constantly look to see when and how things are manifesting. This kind of constant evaluation ("is it working yet?", "why am I now seeing results yet?") sets back what is supposed to be a process of initiation and release. Your job is to initiate the shift by putting your mind in a new place and then letting go, releasing the details of how it actually unfolds to the ether. When you are always looking for results, you are sending out pushy and needy energy. Do your work, and then let go. Relax and assume the right thins will come to pass. Transformation happens in its own time.
References
Clark, B., Mahato, N., Nakazawa, M., Law, T. and Thomas, J. (2014). The power of the mind: the cortex as a critical determinant of muscle strength/weakness. Journal of Neurophysiology, [online] 112(12), pp.3219-3226. Available at: http://dx.doi.org/10.1152/jn.00386.2014 [Accessed 29 Nov. 2017].
Dentico, D., Cheung, B., Chang, J., Guokas, J., Boly, M., Tononi, G. and Van Veen, B. (2014) Reversal of cortical information flow during visual imagery as compared to visual perception. NeuroImage, [online] 100, pp.237-243. Available at: http://dx.doi.org/10.1016/j.neuroimage.2014.05.081 [Accessed 29 Nov. 2017].
Freston, K. (2008). Quantum Wellness. New York: Weinstein Books
Odou, N., & Vella-brodrick, D. (2013). The efficacy of positive psychology interventions to increase well-being and the role of mental imagery ability. Social Indicators Research, 110(1), 111-129. doi:http://dx.doi.org/10.1007/s11205-011-9919-1
Silbernagel, M., Short, S., and Ross-Stewart, L. (2007). Athletes' use of exercise imagery during weight training. Journal of Strength and Conditioning Research, 21(4), 1077–1081.
Dentico, D., Cheung, B., Chang, J., Guokas, J., Boly, M., Tononi, G. and Van Veen, B. (2014) Reversal of cortical information flow during visual imagery as compared to visual perception. NeuroImage, [online] 100, pp.237-243. Available at: http://dx.doi.org/10.1016/j.neuroimage.2014.05.081 [Accessed 29 Nov. 2017].
Freston, K. (2008). Quantum Wellness. New York: Weinstein Books
Odou, N., & Vella-brodrick, D. (2013). The efficacy of positive psychology interventions to increase well-being and the role of mental imagery ability. Social Indicators Research, 110(1), 111-129. doi:http://dx.doi.org/10.1007/s11205-011-9919-1
Silbernagel, M., Short, S., and Ross-Stewart, L. (2007). Athletes' use of exercise imagery during weight training. Journal of Strength and Conditioning Research, 21(4), 1077–1081.
