Creative visualization, which we could also call “the power to succeed”, consists of having a clear idea or image of what we want to create and being aware that to achieve our goals, whatever they may be, we must imagine our reality. transformed into what we want to achieve and, subsequently, carry out that transformation. On the other hand, we could also say that creative visualization is what distinguishes human beings from other forms of life for which success is paramount, especially in survival situations.
In this Psychology-Online article we will delve into this technique to better understand What is creative visualization and how to do it.
What is creative visualization
Creative visualization is a technique that consists of visualize things or situations in our mind to bring about its materialization and that can occur in reality. A spiritual methodology with great relevance in the system of teachings and practices of New Thought and positive thinking. Creative visualization was theorized in the late 19th century by Wallace Wattles, one of the best-known exponents of New Thought and author of The Science of Getting Rich.
Therefore, visualization is a conscious mental representation of something that is not present before us at that moment. In turn, the mental images displayed can belong to the past or the future, they can be spontaneous or voluntary. Through them, you can feed your mind with positive images and feelings and thus prepare yourself to become the person you want to be. In fact, creative visualization techniques are an effective therapeutic tool to reduce stress, anxiety or overcome fears, in addition to improving mental and physical performance and generating desired changes.
Creative Visualization and Daydreaming
The difference between creative visualization and daydreaming is that in the act of fantasizing the person creates a mental image or scene that they are a spectator of from the outside. In the act of creative visualization, on the other hand, the person who visualizes is at the very center of the visualization itself and experience it in first personstriving to perceive it as real as possible through all the senses.
Likewise, visualization techniques can also be found in Eastern religions such as Buddhism, as well as in the scientific field. These techniques have also been studied and applied widely in the sports field by the , both to improve technical-tactical and mental aspects.
Guidelines for doing creative visualization
How to make a creative visualization? Here are some tips to do creative visualization correctly:
- Start with relaxation: Internal images arise when the body and mind are free of tension.
- Emotion is the engine of visualizationTherefore, for the mental image to be effective you must activate your emotions and senses.
- Interior images are not just visual: There are those who visualize better through sensations than with images.
- Visualization is not a way to fantasize, to be effective we must anchor it to reality.
- Don’t think about the goal already achieved: directs attention to the process, to the actions to achieve it.
- The visualization should focus on specific actions that are carried out daily.
- Negative images should not be rejected: If images of negative situations arise spontaneously, these must be transformed.
- Training makes a difference: Visualizing is not easy for everyone, it takes a little exercise.
- Specific training: Learn this technique with a specific training and talk to an experienced therapist.
- The imagination It is a key ingredient in creative processes. It is important to remember that when we visualize we are giving an order to our unconscious.
On the other hand, if you are interested in knowing you can read the following article.
Creative visualization exercises
How to practice creative visualization? Next, we explain visualization exercises so that you can master this technique.
Learn to see with your eyes closed
One of the simplest and most widespread ways to exercise visualization is focus attention on natural moving images, like the waves of the sea, a flower, or the branches of trees that move in the wind. The practice is always to start with simple images and then gradually make them richer and more complex.
In addition to images of nature, people with a mystical tendency and linked to a certain iconography may use images of saints, angels, teachers, etc., gradually imagining them more and more vividly, until they completely immerse and merge with them.
Project a being better than you
This is an exercise designed to design and support change and personal improvement that is intended to be carried out. The exercise, which consists of a 21-day repetition, consists of visualization work on the characteristics and aspects that we want to activate.
Therefore, it is clear that prefiguration is the place of change and possibility, but also of vision and upward propulsion. It is the area where it is possible to “visualize” the goals that are sought through.
Identify the new you
What really excites and motivates you is view an image of yourself same that directs you towards what you most want to manifest. Take a few deep breaths to reach a state of tranquility and concentration, immerse yourself within and, for a full minute, visualize your new Self.
Afterwards, you replace the old image with the new one with which you want to identify yourself. Strive to make this visualization as concrete as possible. Imagine yourself happy, calm, serene, but also capable, effective, active. Also, try to visualize the feelings and sentiments related to these new ways of being and try to apply them to yourself. The awareness of this new “image” will be able to provide you with new and renewed energy.
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
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Bibliography
- Angeli, N. (2019). Come stop visualizing at night: exercises for meditation and “creative visualization”. Retrieved from: https://accademiainfinita.it/blog/12-coscienza/1168-come-imparare-a-visualizzare-ad-occhi-chiusi-esercizi-per-la-meditazione-e-la-visualizzazione-creativa
- Lorusso, S. (2021). Creative Visualization: how to use the image potere. Retrieved from: https://psicoterapiaolistica.it/tecniche-visualizzazione-creativa/
- WMO (2019). Creative visualization: what things are, what they serve and how they are applied. Retrieved from: https://blog.oneminutemeditation.com/esercizi-di-visualizzazione-creativa/