Valérie Fernandez

By Valérie Fernandez

April 23, 2014


Visualization: Unlocking the Secret

Article revised on 5 July 2017

All successful people including professional athletes, business leaders and politicians understand the importance of preparation. Athletes often train not only their bodies, but also their minds. Studies have shown that mental preparation through visualization techniques, for example, can be the key to success. Here some steps to mentally prepare you to succeed.

If you imagine yourself successfully completing a task before setting out to perform it, you will feel more motivated, have more self-confidence and even perform better when the time comes.

Visualization is not just for athletes. If practiced every day, it can help all of us achieve our personal and professional goals.

Want to give it a try? Here’s what you need to do:

  1. Set your goal.
    I would like to run 5 km.
  2. Sit in a comfortable position. Relax your body, but keep your spine straight. Deepen your breathing, and try to empty your head of thoughts.
  3. Focus on your goal.
    I can see myself running. The finish line is just ahead.
  4. Experience the associated sensations and emotions. Use all your senses.
    I can hear my feet pounding on the street. I can feel the breeze on my skin. I’m filling my lungs with air.
  5. By being mindful of your actions and feelings, you can perform at your peak.
    I’m maintaining a reasonable pace. I’m taking small steps. I’m taking regular breaths.
  6. Notice how good you feel, now that you have achieved your goal. Wipe all doubts from your mind.
    I’m crossing the finish line with pride. I’m drinking water to quench my thirst. My body is thankful for a chance to rest.
  7. Repeat the exercise regularly, and recite affirmations as required.
    I am determined. I am strong. I can do it. I am brave.

Enjoy practicing your visualization techniques!

Source: Psychology Today, 2009  and Catherine Desforges, Nutritionist

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