4 Powerful Visualization Techniques
Visualization; When the focus of a meditation is an image, the meditation becomes visualization. Visualization is a specific kind of meditation. Visualization is sometimes called mental imagery or mental rehearsal.
It’s no secret that visualization can be a powerful tool.
Basically, they are trying to see the action before it happens so they will be better prepared and confident once out on the field.
The following four techniques are proven to be effective in promoting successful visualization.
- Treasure Map Technique.
This is a visualization technique that uses a physical component as well as the obvious mental component. To try this technique, you first need to think of something you would like to visualize – for example, getting a top score on an upcoming exam.
Make the drawings a detailed as possible. The important factor isn’t the drawings themselves, but what you are picturing as you draw them. Your mind will be visualizing the road to success the whole time you are drawing out your map.
- Receptive Visualization.
Think of this technique as watching a movie in your head, only you control the scenes. This is a more passive approach than the previous one, but can be just as effective.
After you get a clear image in your head, start to add people and noises to the ‘movie’. Slowly build the image until you have a whole picture of the scene and can really feel yourself being involved in the action.
- Altered Memory Visualization. This technique is focused on changing past memories to have a more positive outcome. This is especially useful for resolving memories that involved anger or resentment.
Using meditation is a great form of passive visualization that can have powerful results. As opposed to the other techniques, visualization through meditation is more of a byproduct than the main focus.
To start, make a plan of setting aside time each day to meditate. You will get better and better at your meditation as you gain experience, so don’t be discouraged if you don’t have strong visualizations right away.
The idea with meditating is to completely empty the brain and allow it to go wherever it wants. You are not actively forcing any thoughts or images into your head. Start by focusing on breathing, and let your mind do whatever it wants to do naturally.