Take a good look at this image: what does it inspire in you? Victory ? Joy ? The effort? The reward ? Motivation ? The excitement? Images are thought-provoking and emotional, and can have a strong impact on your mind and, subsequently, on your behavior. This is why image visualization exercises, used in particular in the world of sport, can be very effective when you are faced with a challenge.
Visualization: what is it?
To visualize is to imagine a situation in the process of happening, with the real impression of living it. For that, it is necessary to be in a calm place, to settle down comfortably and to close the eyes if possible.
It must be a situation you want to see happen; in the case of athletes, it is often their next competition. But it may be the success of an exam, having lost weight and feeling better in your body, access to a promotion, etc.
The important thing is to use your five senses : imagine the objects or people around you, the sounds you hear, the smells you smell, the gestures you make or the words you say, as well as the texture of what you touch. Also try to feel emotions : joy, pride in accomplishing what was important to you, excitement, etc.
Finally, it's up to you to see at what time of the day you would be most able to practice this exercise: morning, lunch break, evening before bed…
Napoleon Hill, the author of Think and get rich, published in 1966, explains that visualizing a desired situation 30 minutes a day (which is, I grant you, quite long!) allows you to persuade your mind that this situation will inevitably happen. This would mechanically tend the thoughts and actions of the individual towards the sole realization of this situation, and at the same time, make it real.
You can start with 5 minutes a day; it would already have an impact on your thoughts and behavior. Also think that the visualization must remain a moment of relaxation; it is not a tedious task, but a pleasant moment of waking dream.
Visualization: a little exercise to do at home
Here is an example of a visualization exercise extracted from the book Techniques creative visualization, by Shakti Gawain, published in 1978:
Sit down, with a pen and a paper on which you write the following headings: work / career, money, lifestyle / possessions, relationships, creativity, hobbies / travel, personal development / education. Then note under each heading what you would like to change or improve.
Take another sheet of paper, and write: " If I could be, do and have everything I want, this would be my ideal living environment. " (p. 155) Again note the seven headings above and write under each of them the ideal situation you would like to achieve. The goal is to dream big and not set any limits! The exercise is all the more fun!
Then write on a third sheet of paper the changes you would like to see in the future in the world and the environment around you.
From your three sheets, Write down your goals for the next five years, taking into account your aspirations and what you want to see changed in the world and in your environment.
For example: “I now have eight hectares of land in the countryside, a magnificent house, orchards, a small river and many animals. Now, I support myself easily and abundantly, by interpreting my own songs in front of enthusiastic audiences. ” (p. 156)
Then, write down less ambitious objectives for the coming year, which would make it possible to achieve your objectives over 5 years. Do the same for the next six months, then for the month, and finally for the week. This exercise will help you determine what matters to you, and what your most important goals are.
Finally, close your eyes and imagine for a few minutes your five-year goals being achieved. Aren't you more motivated once you open them?
“If you can imagine it, you can do it; if you can dream it, you can become it ”.William Arthur Ward
And you, what would you imagine in five years, a year, a month? Share your vision in the comments!
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