Updated: Mar 31, 2019
Visualisation is an imaginative technique used to mentally rehearse your goal. Creative visualisation has long been used by professional athletes, artists, performers and business leaders to prepare themselves for success. The most effective visualisation techniques are multi-sensory and engage the mind, emotions, bodily sensations, smell, touch, taste, sound and even the belief of achievement and the celebration that comes with it.
The creative visualisation technique is effective because it stimulates the brain regions associated with that success and habituates the performance in your mind and body.
There are a few steps involved in the creative visualisation process, including script writing, crafting, cue cards, meditation and daily check-ins.
Let's unpack the steps we take in creative visualisation coaching:
Write a multi-sensory script of you achieving your goal beyond past failure and your current reality. Feel the emotional journey associated with it, hear the sounds, see the people involved, notice what you're wearing. Write from start to finish and be sure to make it descriptive.
Write your goal on a cue card, keeping it in the positive and present moment tense. Take this card with you everywhere and look at it as much as possible as a way to anchor yourself in the creative visualisation instantly.
A Vision Board
Create a vision board that captures the story of your creative visualisation. Use magazine cut outs, colour and words to describe the vision. Make it in exciting and inspiring and place it somewhere in the home or office where you can look at it regularly. If you're artistic you may like to use different mediums to create your vision piece.
Now it's time to develop a visualisation meditation. Visualise the image playing out in your mind, feel how the body would actually feel as it happens, engage the smells, tastes, sounds, colours, weather, people, surrounding environment and everything you need to believe it.
Gather all the positive memories from your past to help you bring genuinely good body 'feels' to your visualisation. The positive emotion associated with celebration and achievement is important because it trains the mind's reward centre to associate those feelings with achieving your goal.
The more you practice your creative visualisation, the stronger it will be and easier it will be to convince your brain that you can achieve it. I recommend you practice your visualisation once per day, as well as while performing the action steps towards actually achieving your goal; if you're an athlete that might be while training, if you're an artist it might be during a painting session, if you're a performer it might be while you're actually acting and if you're a business leader it might be during a presentation.
This creative visualisation tool doesn't replace real action, behaviours, physical training and effort toward actually achieving your goal - but it can help condition and prepare the mind and body intentionally for the internal processors involved in achieving it.
Develop your creative visualisation technique in our new workshop series. Register here.