**This is Part 7 of a 7 part series on Mind-Body Skills. Check out the introductory post here or follow along on my YouTube channel.
We’ve come to the final mind-body skill in this series – visualization, the process of creating mental images using our imagination. This might seem like a childish technique, but the benefits of visualization are aplenty.
Studies have shown that visualization can help us achieve goals, reduce stress, increase self-confidence and enhance our creativity and problem solving skills.
Additionally, visualization is a technique that can be employed in a variety of areas in life, including sports training, academics, goal setting, relaxation and more.
There are lots of different visualization strategies. Here are a few:
- Guided Imagery – In this strategy, you listen to or read a script that describes a relaxing scene or inspiring scenario to promote relaxation and stress reduction. You can also do this on your own by simply imagining yourself in a relaxing setting or a place that brings you comfort and joy.
- Positive Affirmations – This strategy uses positive self-talk, combined with visualization, to reinforce certain beliefs about yourself or goals you are working toward. You, simultaneously, repeat a statement such as “I am loved by many” while imagining yourself surrounded by those who love and care for you.
- Mental Rehearsal – This strategy is a way to rehearse events or situations that you will be in that you find difficult, challenging or frightening. For instance, if you have to give a speech in front of a large audience and are terrified of public speaking, mental rehearsal can be used to imagine yourself, from the very beginning to the very end, successfully giving the speech to an engaged and supportive group of people. In this strategy, it’s important to focus on the feelings of confidence and success.
The key to deepening the visualization experience in any of these strategies is employing as many of the five senses as you can. Imagine the sights, sounds and smells around you, the things you can reach out and touch, what something would taste like (if this applies to your visualization journey).
Another important thing to remember about visualization is that it is not just a strategy for adults. Kids can be taught to effectively use visualization strategies in a variety of ways. Visualizing while reading a book is already something we teach in our classrooms; this is a great introduction for teaching kids to use the same strategy in different ways.
You can find a multitude of guided imagery practices online or on different apps like Headspace and Calm. Many of these are even geared specifically toward kids.
How do you use visualization in your life? What benefits have you enjoyed?
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