Power Of Visualization

TABLE OF CONTENTS
Introduction …………………………………………………………………….6
Chapter 1: What is Visualization? ………………………………………..9
What Visualization isn’t ………………………………………………………………….. 9
Visualization or Meditation?………………………………………………………….. 12
Visualization in the Modern World…………………………………………………. 14
Chapter 2: Does Visualization Really Work?…………………………17
The Science behind Visualization …………………………………………………….17
Mental Practices are as Effective as Physical Practices………………………. 19
Evidence from Virtual Workouts …………………………………………………….20
Evidence from Stroke Patients……………………………………………………….. 21
Chapter 3: How Visualization Affects the Brain …………………… 24
The Brain Thinks in Images ……………………………………………………………24
Imagination or Reality ………………………………………………………………….. 25
Visualization and the Reticular Activating System …………………………….26
Safety and Interest ……………………………………………………………………….. 27
Chapter 4: Perks of Visualization……………………………………….30
Stress Reduction …………………………………………………………………………..30
Harmony with yourself …………………………………………………………………. 31
Clarity…………………………………………………………………………………………. 32
Mastery of New Skills……………………………………………………………………. 32Page | 4
Enhanced Motivation……………………………………………………………………. 33
Generation of Creative Ideas………………………………………………………….. 34
Improved Performance …………………………………………………………………. 34
Chapter 5: Common Inhibitions of the Power of Visualization . 37
Ambiguous Goals …………………………………………………………………………. 37
Short-Term or Long-Term? ……………………………………………………………38
Pessimism …………………………………………………………………………………… 39
Lack of Ambition………………………………………………………………………….. 39
Low Commitment …………………………………………………………………………40
Lack of Training …………………………………………………………………………… 41
Inactivity …………………………………………………………………………………….. 41
Lack of Perseverance……………………………………………………………………..42
Chapter 6: Visualization Techniques………………………………….. 45
Mental Rehearsal …………………………………………………………………………. 45
Triggered Visuals ………………………………………………………………………….46
Issue yourself Cheque ……………………………………………………………………46
Leverage a Vision Board………………………………………………………………… 47
Make your Goals Physical with a Notecard……………………………………….48
Turn your Wants into Beliefs ………………………………………………………….48
Locate your Happy Place………………………………………………………………..49
Rehearse Challenging Situations …………………………………………………….49
Plan for Multiple Outcomes ……………………………………………………………50
Choose a Role Model……………………………………………………………………..50
Wade off Negative Emotions……………………………………………………………51
Chapter 7: How to Use the Power of Visualization to Achieve
your Dreams ………………………………………………………………….. 53
Choose a SMART Goal ………………………………………………………………….. 53
Envision it in Detail………………………………………………………………………. 54Page | 5
Employ all your Senses …………………………………………………………………. 54
Be a Storyteller …………………………………………………………………………….. 55
Be Flexible…………………………………………………………………………………… 56
Identify Inner Obstacles………………………………………………………………… 56
Identify External Obstacles……………………………………………………………. 57
Implement Intentions ……………………………………………………………………58
Chapter 8: Habits that Optimize Visualization Power……………60
Living in the Moment…………………………………………………………………….60
Expectation of Positive Results ………………………………………………………. 61
Positive Affirmations……………………………………………………………………..62
Gratitude …………………………………………………………………………………….. 63
Realism………………………………………………………………………………………..64
Contentment ………………………………………………………………………………..64
Proactive Actions………………………………………………………………………….. 65
Conclusion …………………………………………………………………….. 67