Creative
visualization is the key
to successful positive thinking because it uses positive visualization
to
“talk” to the subconscious mind the same way
hypnosis
does...
Only with creative visualization, you're
adding another
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
nervous system...
Which allows your cortisol levels
to drop...
Which decreases your chances of serious
diseases caused by high levels of cortisol...
And
when positive visualization is done consistently, it changes your
molecular chemistry in such a way that you're addicted
to staying positive.
You
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
visualization?"
It's fun...
It's
healthy...
And it uses holographic images inside
your mind to visualize your life around you.
Does it
work?
Yes, and there are many ways to do it.
As
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.”
Is
it hard?
No, not really.
It's
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.
Creative
Visualization
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.
And according
to Wikipedia,
creative visualization
is really the basis for positive thinking and acknowledges that it
works.
What I found
most interesting
is
the reference it made
to “one of the most well-known studies on Creative
Visualization
in sports” which concluded...
That out of
four
“training” groups, each one doing a different
percentage of
physical training and “mental” training...
That the group who performed
the best actually did
the
least amount
of physical training, but the most mental rehearsal.
In
fact, I remember in the movie,
The Secret, one
of the hosts talking about the same thing.
He
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
biofeedback
equipment and had them run their event in their minds – or
visualize them.
What he found happen was amazing...
The
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...
To
think that the power of visualization techniques can be that strong...
But
when you think about it, why wouldn't they work?
When
you're nervous, your hands sweat...
Heart
pounds...
And you experience other “body
reacts to your mind” symptoms. So
why
wouldn't our bodies respond to
creative
visualization?
It does because it
doesn't know the difference if it's imagination or real...
It's
“eating popcorn” and watching the movie you're
giving it.
So, in essence, creative visualization is one of
those mind
exercises – like self hypnosis – that puts you in
the
susceptible state of relaxation – yet takes you to the
movies.
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.
Using Brainwave
Entrainment for
Visualization
A
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
brainwave
meditation audios for different
purposes, one of which is to
put your mind into a "brainwave frequency" that encourages creative
visualization.
How does creative visualization differ
from visual
hypnosis?
Visual hypnosis is where you focus (externally) on an object
– such
as a candle.
Creative visualization focuses
(internally) on images or pictures that create emotions.
I
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...
How
to Use
Creative Visualization
as One of Your Best Positive Thinking
Tools
You
have something
called emotional intelligence, which is what
you're using when you say, "My gut is telling me to do it..."
It's
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
intelligence and:
Feel each
emotional moment as you visualize.
I can't stress this enough.
Will it work without the emotions?
Possibly,
if you do it a billion times...
But we don't want to do it a billion times, do we?
I don't.
So, let's talk our
brain's language and give
it a movie to watch – complete with all the thrills and
chills
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
each emotion.
VISUALIZATION EXERCISE
There
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:
Quiet
Place
Affirmation
Card
Quiet Your
Mind
[OPTIONAL
- Induce a Relaxed State of Self Hypnosis]
Breathe
Picture
a Situation
Repeat
Affirmation
Feel
Emotion
Repeat
Affirmation
[OPTIONAL
- Tap in Affirmation]
If you'd like to include a
visual hypnosis
technique, focus on a candle
while doing steps 3 – 5, then close your eyes and go to step
6.
1. QUIET PLACE
Once you get really good at creative visualization,
you'll be
able to keep a “reminder” note with you at all
times and
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...
Tell hubby
you're “out”....
Do whatever to shut out your current reality
– and I
included the cat because inevitably my little one comes and
nudges
me for food right when I'm blissfully off somewhere...
And
who can resist such a loving nudge?
So, feed the cat, dog, spouse, kids, bird and then
recluse - this is your time!
Position:
Should
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.
2.
AFFIRMATION CARD
Having your affirmation
written
down on a handy card helps to
keep you on track when you're
“blissfully off
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,
right?
Okay, keep a note pad and pencil right next to you
to jot down things you don't want to “forget.”
Just
keep focusing on taking breaths in and out and jotting things down
until you feel relaxed and peaceful.
This is your time to
practice
your positive visualization. If you have to "schedule it on
the calendar" do that...
You're "in
a meeting" with
yourself...
Time for your mind to "breathe"...
Focus
on getting all the
benefits of visualization you possibly can get for 20-30 minutes.
4.
OPTIONAL – INDUCE A RELAXED STATE OF SELF
HYPNOSIS
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
do self
hypnosis, it's okay for now.
At some time
you'll probably want to add that to get more effectiveness from your
visualization exercises.
5.
BREATHE
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.
Keep
good posture while feeling a deeper “sinking and
relaxation” feeling with each breath.
6. PICTURE A
SITUATION AND HOLD IT VISUALLY IN
YOUR MIND
With
your eyes closed, “mentally” put yourself into a
place where your affirmation has already come true.
Better
to choose places with which you are familiar – versus
somewhere you've never been before.
Why?
If you've physically been in a place, your body
“knows” how it feels to be there. You don't have to
work so
hard to “get into” the scene. Instead, you can rely
on your
body's memory of the place...
In fact, your body may
come up with sensations that you “mentally” don't
remember...
But your emotional intelligence (or your gut) remembers.
So be sure to
pick a place with which you are familiar.
7.
REPEAT YOUR AFFIRMATION
Repeat your affirmation three times to yourself.
8. FEEL
EMOTION
Feel how good it feels to have your affirmation
come true. Let
the emotion that arises from “being in the scene”
envelop
you.
9. &
10. REPEAT
AFFIRMATION
[AND OPTIONAL TAP]
Repeat your affirmation again...
But
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...
Yet when
it's combined with the other benefits of visualization, it "anchors"
the new thoughts in nicely.
Open your eyes and
slowly come
back to "reality" when you're
ready.
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.
I
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
effortlessly.
Get a
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.
Could
it be considered a form of it?
Maybe...
I think many people could have technical debates
about that question.
Here's what I think:
When
creative visualization is combined with self hypnosis, which deepens
your state
of receptivity, it becomes - in my opinion – the most
effective
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: