Using Visualization To Unlock Peak Performance
WHAT IS VISUALIZATION? -
First, the basics! Visualization (also known as mental imagery or guided imagery) is a technique that involves creating mental images in order to achieve a specific goal or desired outcome. This can be done through the use of imagination, or by gazing at pictures or videos (yes.. your vision board.. slay).
There are many benefits to visualization, including improved performance, reduced stress and anxiety, and increased self-confidence. It is often used by those of us in performance-based positions like leaders in business, athletes, artists, surgeons, etc. It’s an excellent tool for mental rehearsal and preparing to perform under pressure. So, you can imagine how powerful it would be for any of us! In my practice, I primarily use visualization to guide my clients through highest-self activations in which they fully see and feel themselves embodying the most confident and empowered version of who they are. It produces incredible results.
Another way that visualization can be used is to help athletes improve their performance. By mentally rehearsing their movements and techniques, athletes can train their minds to better coordinate with their bodies, leading to improved physical performance. This is known as "motor imagery" and has been shown to be effective in a variety of sports, including golf, basketball, and soccer.
Visualization can also be used to reduce stress and anxiety. By creating calming mental images, we can relax our bodies and minds and better cope with difficult situations that arise in daily life. This is often used in conjunction with relaxation techniques like deep breathing and meditation.
Overall, visualization is a powerful technique that can be used to improve performance, reduce stress and anxiety, and increase self-confidence. Whether used in sports, business, or personal development, visualization can help us achieve their goals and overcome challenges from a much deeper place of empowerment.
WHAT THE RESEARCH SHOWS -
A study published in the Journal of Clinical Psychology found that cancer patients who used visualization techniques had significantly lower levels of pain, anxiety, and depression compared to those who did not use visualization.
A review of 13 studies on the use of visualization in sport found that mental imagery was associated with improved physical performance in a variety of sports, including basketball, golf, and soccer.
A survey of 1,200 U.S. business executives found that 85% of them used visualization as a tool for achieving goals and improving performance.
A study published in the Journal of Personality and Social Psychology found that individuals who visualized themselves succeeding on a task were more likely to actually succeed on that task compared to those who did not use visualization.
YOUR TURN TO TRY!
Here is a simple visualization exercise that you can try to increase your confidence:
Find a quiet, comfortable place to sit or lie down. Close your eyes and take a few deep breaths, focusing on the sensation of the air moving in and out of your body.
Imagine a situation in which you feel confident and self-assured. This could be a time when you excelled at a task, received praise from others, or simply felt good about yourself.
Try to visualize as many details of the scene as possible. What do you see? What do you hear? What do you feel? How do you carry yourself?
As you visualize this scene, pay attention to the feelings of confidence and self-assurance that arise. Allow these feelings to fill your body and mind.
When you are ready, slowly open your eyes. Take a few deep breaths and try to carry the feelings of confidence and self-assurance with you into your daily life.
You can do this exercise anytime you want to boost your confidence and self-assurance. With practice, you’ll find that it becomes easier to tap into these feelings when you need them :)
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