visualization is the key
to successful positive thinking because it uses positive visualization
“talk” to the subconscious mind the same way
Only with creative visualization, you're
level of effectiveness because you're adding an emotional
“tag” when you do this technique properly.
There are some wonderful benefits of visualization like...
Calming down your
Which allows your cortisol levels
Which decreases your chances of serious
diseases caused by high levels of cortisol...
when positive visualization is done consistently, it changes your
molecular chemistry in such a way that you're addicted
to staying positive.
can use visualization for
health matters too. I've heard of people visualizing cancer
tumors shrinking, and they do!
But you may be
asking, "What is
And it uses holographic images inside
your mind to visualize your life around you.
Yes, and there are many ways to do it.
both a hypnotherapist and actor, I've found the best way to
practice visualization is to combine self hypnosis with
acting exercises that put you “in the scene.”
No, not really.
just a matter of finding the right visualization exercises for you.
But before we
discuss the how, let's bring everyone up to speed on what creative
visualization really is and if it works.
What is it? Does it Work?
So, what is visualization and does it work?
There's a lot of information out there about creative visualization
from just about everyone and his brother. I usually like to see what Wikipedia
has to say about it
before I do much other exploration.
is really the basis for positive thinking and acknowledges that it
What I found
the reference it made
to “one of the most well-known studies on Creative
in sports” which concluded...
That out of
“training” groups, each one doing a different
physical training and “mental” training...
That the group who performed
the best actually did
of physical training, but the most mental rehearsal.
fact, I remember in the movie,
The Secret, one
of the hosts talking about the same thing.
was a well known psychologist who took the visualization process from
the Apollo Space Program and applied it to Olympic athletes during the
80's and 90's...
He hooked the athletes up to sophisticated
equipment and had them run their event in their minds – or
What he found happen was amazing...
same muscles fired in the same sequence
when the Olympic
athletes were running their event in
their mind as when they were
running it on the track...
I find that fascinating...
think that the power of visualization techniques can be that strong...
when you think about it, why wouldn't they work?
you're nervous, your hands sweat...
And you experience other “body
reacts to your mind” symptoms. So
wouldn't our bodies respond to
It does because it
doesn't know the difference if it's imagination or real...
“eating popcorn” and watching the movie you're
So, in essence, creative visualization is one of
exercises – like self hypnosis – that puts you in
susceptible state of relaxation – yet takes you to the
difference is that self hypnosis relies more heavily on words, while
visualization techniques rely more on reprogramming your mind through
pictures to which your body responds.
really cool way to ease yourself into doing creative visualization is
to give yourself a boost with something called a brainwave meditation.
In fact, I like this idea so much that I've made customized
meditation audios for different
purposes, one of which is to
put your mind into a "brainwave frequency" that encourages creative
How does creative visualization differ
Visual hypnosis is where you focus (externally) on an object
as a candle.
Creative visualization focuses
(internally) on images or pictures that create emotions.
personally get so involved in the “scene” in my
head that I
don't want to break my focus to look at an external object, such as a
candle. But it has its place during the hypnotic
induction if you want
to use it that way.
Which brings us to the how...
as One of Your Best Positive Thinking
called emotional intelligence, which is what
you're using when you say, "My gut is telling me to do it..."
your emotions telling you how to act or proceed, and this emotional
component of your intelligence is critical to effectively using the
power of visualization.
The most important thing I'd like you to remember as I proceed here
is to connect with your
emotional moment as you visualize.
I can't stress this enough.
Will it work without the emotions?
if you do it a billion times...
But we don't want to do it a billion times, do we?
So, let's talk our
brain's language and give
it a movie to watch – complete with all the thrills and
that go with the flick!
This is where your emotional
intelligence gets fine tuned as well.
The more you "know in your gut" that you're feeling the right
feeling, the better in tune you are with the "moment" and the direction
you are taking your life.
The more you practice
connecting with that feeling, the more you become "best buddies" with
are a lot of
visualization exercises, but here is
a simple one that gets you going now:
I've kept it
simple so you can memorize the steps:
- Induce a Relaxed State of Self Hypnosis]
- Tap in Affirmation]
If you'd like to include a
technique, focus on a candle
while doing steps 3 – 5, then close your eyes and go to step
1. QUIET PLACE
Once you get really good at creative visualization,
able to keep a “reminder” note with you at all
can do it anywhere.
While you're learning this positive visualization technique, a quiet
place is best. Preferably
somewhere that gives you a good feeling.
Turn off the phone...
Feed the cat...
Do whatever to shut out your current reality
– and I
included the cat because inevitably my little one comes and
me for food right when I'm blissfully off somewhere...
who can resist such a loving nudge?
So, feed the cat, dog, spouse, kids, bird and then
recluse - this is your time!
you sit, stand or lie down? Again, when you're starting out, the best
position is sitting upright in a solid chair. Later, as you get more
expert, you can experiment with different positions.
Having your affirmation
down on a handy card helps to
keep you on track when you're
somewhere” and helps you
remember what you wanted to program into your mind in the first place.
Easily said, but not always the easiest to do,
Okay, keep a note pad and pencil right next to you
to jot down things you don't want to “forget.”
keep focusing on taking breaths in and out and jotting things down
until you feel relaxed and peaceful.
This is your time to
your positive visualization. If you have to "schedule it on
the calendar" do that...
a meeting" with
Time for your mind to "breathe"...
on getting all the
benefits of visualization you possibly can get for 20-30 minutes.
OPTIONAL – INDUCE A RELAXED STATE OF SELF
If you know how to do self hypnosis, I find that
doing an hypnotic induction at this point deepens the
state of relaxation. If
you don't know how to
hypnosis, it's okay for now.
At some time
you'll probably want to add that to get more effectiveness from your
Breathe in and out at least three more times. Each
time letting your body sink more deeply into your chair.
Don't let your upper body collapse.
good posture while feeling a deeper “sinking and
relaxation” feeling with each breath.
6. PICTURE A
SITUATION AND HOLD IT VISUALLY IN
your eyes closed, “mentally” put yourself into a
place where your affirmation has already come true.
to choose places with which you are familiar – versus
somewhere you've never been before.
If you've physically been in a place, your body
“knows” how it feels to be there. You don't have to
hard to “get into” the scene. Instead, you can rely
body's memory of the place...
In fact, your body may
come up with sensations that you “mentally” don't
But your emotional intelligence (or your gut) remembers.
So be sure to
pick a place with which you are familiar.
REPEAT YOUR AFFIRMATION
Repeat your affirmation three times to yourself.
Feel how good it feels to have your affirmation
come true. Let
the emotion that arises from “being in the scene”
[AND OPTIONAL TAP]
Repeat your affirmation again...
this time use some tapping
techniques - if you know them - as you say the words to
yourself to "tap"
in the emotion you're feeling.
Tapping the words in
has really helped myself and my clients. It's another
component that works on a physical level...
it's combined with the other benefits of visualization, it "anchors"
the new thoughts in nicely.
Open your eyes and
back to "reality" when you're
This process will work without the optional parts if you are
persistent, but the whole process is easier if you have someone coach
you through it using all the techniques listed.
have an detailed version of this exercise (complete with a hypnosis
script and a guided
imagery meditation audio that
guides you through
the visualization) in my How
to Change Your Beliefs Program.
It also includes
a tapping technique as well as subliminal audios that help you make
change happen quickly and
routine down for practicing your visualization techniques
and other mind exercises.
Creative visualization is a fun way to change your thought patterns,
but not exactly the same as hypnosis.
it be considered a form of it?
I think many people could have technical debates
about that question.
Here's what I think:
creative visualization is combined with self hypnosis, which deepens
of receptivity, it becomes - in my opinion – the most
way to take charge of your life.
Make it a habit to get the most from it!
Check out this
article to help you write your affirmations:
PROTECTED BY COPYSCAPE -- DO NOT COPY Copyright violations are found and enforced.
Copyright 2010-2012, Suzanne Glover
Effective-Positive-Thinking.com is a subsidiary of
Suzanne Glover Enterprises, Inc.
NO REPRODUCTION PERMITTED WITHOUT PERMISSION
No information included on web site is intended as medical or psychological advice.
See Disclaimer for details.