Visualization, meditation, and affirmations are the trifecta of wellness. They form a sort of mental, yet spiritual, pyramid that can aid you in gaining your goals. I am very new to this. These are things I have heard of. I did yoga on and off from the early aughts, until I discovered I enjoy Pilates much more. I have been through several guided meditations. On my phone I even have a meditation app, or two. The breathing exercises I use to control panic attacks are born of meditation. Affirmations I am a little fuzzy on. Which is why these next few blog posts are going to break each one down then put them back together again. Since I have already touched on visualization I have decided to start there.
Let’s start with what visualization is not. It is not fantasy. Fantasy is passive. It is hoping, wishing, and dreaming- all of which I am very good at. Visualization is active. It is creating a fully dimensional mental image of the thing, the goal, or the outcome, you want *and what you will do to get it.* To do this we use applied neuroscience techniques that research has shown to be effective.
Research has shown that we stimulate the same brain regions when we visualize an action as when we actually perform that same action. Athletes who first imagine their goals in as much detail as possible and are then able to execute those goals. One study showed that “… visualizations under hypnosis enabled nationally ranked Stanford male gymnasts to execute for the first time several complex tricks that they had been working on for over a year. The gymnasts were able to eliminate timing errors in the tricks, to increase flexibility, and, possibly, to concentrate strength…”
Particularly, visualization stimulates an area of the brain called the Reticular Activating System, which is the part of the reticular formation in the brainstem that plays a central role in bodily and behavioral alertness; its ascending connections affect the function of the cerebral cortex and its descending connections affect bodily posture and reflex mechanisms. To put it simply, when we focus on something the reticular activating system scans our environment looking for new opportunities both consciously and subconsciously intensifying our striving toward our objective. Because of this we are able to recognize the new opportunities come that our way and make decisions that will move us closer to our goals.
Brain studies show that mental practice can produce the same reactions as actions. Visualization impacts: motor control, attention, perception, planning, and memory. Mental practice in the form of visualization trains the brain for actual performance. This is why psychologists, therapists, and life coaches all recommend visualization to aid in mastering a new skill or achieving difficult goals. Visualization can help calm us down when we feel anxious or stressed allowing us to become more confident and in control. It can even help with creativity when brainstorming or planning.
How can we do this? When using visualization in mental practice the imagery must be vivid, highly detailed, and engage all of the senses. In addition it is necessary to pick a goal that’s clear and measurable. Without that concrete foundation visualization starts to enter the realm of fantasy. Golfers visualize one stroke at a time, not all eighteen holes. Write it out. Again, be as detailed as possible. What is your goal? Where are you when it is achieved? What does the air smell like? What is the caliber of the light? What do you hear? What do you feel? Not just the texture under your feet and hands, what emotions are coursing through your body as you achieve this step?
A good place to start is the WOOP plan. Please follow the link, but for those who like to know where they are going WOOP stands for
Wish, Outcome, Obstacle, Plan. It’s based on research by NYU professors Gabrielle Oettingen and Peter Gollwitzer and is a technique that has been scientifically validated. In WOOP you:
1. Write down your Wish or goal.
2. Imagine the Outcome.
3. Identify inner Obstacles.
4. Plan ahead: implementation intentions.
Perhaps the most powerful thing that we can do to make our visualizations more effective is to take action. The megastars, the athletes, the leaders in business who champion visualization where already doing the thing that they were visualizing. Tiger Woods started using visualization techniques as a preteen, but he started practicing golf as a toddler. They were actively working towards their goals.
The hardest part for me is goal setting. I tend to go too big or am unable to narrow it down to something specific. This blog, for example. One of my goals is to monetize it but I need to narrow the focus before I can market it properly. At least, that’s what I have read. So, I am going to concentrate on the next step of my health plan, which is intermittent fasting. Specifically, to limit my calorie intake on Mondays and Thursdays to 300 to 500 and, eventually, to only eat those calories at dinner. The research regarding fasting in humans is still incomplete, but promising. That, however, is another post. I’ll start my visualization with the WOOP plan and work on bringing meditation into it. Wish me luck!
Sources
The Science of Visualization: Maximizing Your Brain’s Potential During The Recession
From mental power to muscle power–gaining strength by using the mind.
Brain Basics, Part One: The Power of Visualization
Cases in Visualization for Improved Athletic Performance
Enhancing the visualization of gymnasts
Managing performance anxiety and improving mental skills in conservatoire students through performance psychology training: a pilot study
Psychological Imagery in Sport and Performance