When we think about improving our health and fitness, we often focus on the physical aspects of our training, nutrition and recovery.
Often overlooked in the process is the power of visualization.
Visualization is the practice of using mental imagery and meditation to see yourself performing the way you would like.
This powerful tool can provide you with the mental edge that helps you achieve lasting success.
This post will help clear up misconcpetions about visualization and give you a simple framework to put this into action.
Practice Facing Adversity
We know that life is going to provide us with challenges and obstacles. Overcoming adversity and challenges is the very thing that makes us stronger.
At some point in your life, you’ve probably been faced with a challenge but you weren’t happy with how you handled yourself.
How do you want to respond?
Do you want to be the type of person who throws their arms up in the air, starts yelling and blaming everyone else?
If not, how would the better version of you respond in a given situation?
Envision yourself facing adversity and overcoming the challenge.
When you put in the mental reps, your mind doesn’t know the difference. You become stronger and more resilient when obstacles appear.
Remember the scene in the movie Rocky where he ran to the top of the stairs?
Rocky threw his hands over his head and celebrated winning the boxing title.
This is what visualization can look like in practice.
Where’s The Camera
The more detail you add into your visualization, the more effective it will be.
A group of major league baseball players were asked to visualize themselves performing at their best.
When the athletes were asked where the camera was, they weren’t able to answer.
If you’re picturing yourself performing at your best, you’re in control of the camera.
Is the camera behind you? Maybe you’re looking into the camera? Or is the camera angle coming from the side?
Visualization is more effective when you increase the level of detail.
Imagine you’re watching a movie of how you’d like to perform…achieving the success you want.
Picture the people around you…the sounds…the smells…incorporate all your senses with your visualization.
This simple question can open up your mind so the details come flooding though.
Where’s the camera?
The Visualization Workout
Beginning a practice of visualization doesn’t have to be complicated.
Like most things, you probably won’t be world class the first time you try this. Like most things, the more reps you put in, the better you’ll perform.
Here’s a 5 Step Visualization Workout you can quickly do in the morning to prime your day.
- Perform 3 Box Breathing Reps – Inhale for 5 seconds, hold for 5 seconds and exhale for 5 seconds.
- Read or speak a self-affirming statement (such as I’m strong, fit and confident).
- Watch your personal highlight reel.
Spend 30 seconds visualizing yourself achieving your ultimate goal.
Then spend the next 30 seconds visualizing yourself doing what you need to do today to put yourself in the best position to achieve what you accomplished in the first 30 seconds. - Read or repeat your self-affirming statement.
- Perform another set of 3 Box Breathing Reps.
If the self-affirming statement feels a little weird, break this down to a 3 Step Workout with just the Box Breathing and personal highlight reel.
There’s no right or wrong here…this is a personal process.
Conclusion
Visualization is an incredibly powerful tool that helps you bring about your own success.
When you decide how you want to handle adversity, choose your camera angle and watch your personal highlight reel, you’ve established a powerful visualization practice.
Whether you use the 5 Step Visualization Workout or create your own, beginning a practice of visualization will give you the mental edge needed to reach your goals.
