Athletes have long recognized the power of creating victory in their minds before a big game. So common is the practice that phrases like "mental imagery" and "the zone" have moved into the vocabulary of everyone from couch potatoes to high-powered business people.
Though not a new phenomenon,
visualization
—the belief that we can create our own realities in the physical world by first creating images in our minds—is just beginning to be recognized as a legitimate life enhancement technique. Research suggests that visualization boosts the immune system, assists in relaxation, and might potentially help people live longer.
Visualization "is basically creating a picture on the movie screen in your mind," says Lyn Allen, a master certified coach and long-time visualization practitioner in Shreveport, Louisiana. Allen uses imagery to help her clients improve their lives.
There are many theories about how visualization works.
Creative reality
Some people believe we create our own reality, and what we see in our heads is therefore what we get.
"If you're programming, 'I have a bad back, I have a bad back,' well, guess what's going to happen—" says Bruce Schneider, PhD, author of
Relax, You're Already Perfect: 10 Spiritual Lessons to Remember
. Alternatively, by creating a positive image of yourself as healthy, successful or whatever else you'd like to achieve, "you put energy to [that image] and allow it to be more easily created in the physical world," continues Schneider.
Neurological reality
Another thought is that by picturing something in our brains, we're giving our neurological systems practice in making that picture a reality.
"One theory is that our subconscious mind doesn't know the difference between what is real and what is not real, and what is past and what is present," says Allen. When you create a vision in your brain, the subconscious mind rescripts itself to support that image, Allen explains, thereby moving you closer to making the picture—of success, of health, of financial prosperity—a reality.
Biological reality
The medical community prefers to take a biological view in explaining the success of imagery. Sue Heiney, PhD, is manager of psychosocial oncology for the South Carolina Cancer Center in Columbia. Heiney uses visualization with cancer patients to help them manage pain and lower
stress
levels.
While she's not maintaining you can "imagine away" cancer or cure yourself, says Heiney, there is evidence that people who use visualization and relaxation to manage their stress might improve their immune function.
"Experts call the mind-body link '
psychoneuroimmunology
,' a medical term meaning that our minds are connected in complex and intricate ways with our nervous system and our ability to fight disease," write the authors of
The Psoriasis and Eczema Solution
. "By training ourselves to remain as calm and relaxed as possible, we help our immune system to remain strong, rather than draining its power."
Considering its power, visualization is fairly simple. In fact, you may already be practicing the principles of visualization in your everyday life without even knowing it. What's different about visualization, though, is that you're taking charge of and directing those images.
Experts say visualization can help with anything from relieving stress headaches to helping procure the ideal job. The steps, regardless of the desired outcome, are basically the same.
1. Start with the outcome
If you want to lose twenty pounds, for instance, visualize your new, sleeker physique. "You want to create the final outcome, because that's what you want to reinforce," says Schneider.
2. Be specific
Instead of just saying to yourself, "I'm in good shape," be specific about what that means to you. Does it mean you can bench press 150 pounds? Does it mean you weigh 150 pounds? Or does it mean you comfortably fit into your oldest pair of jeans? Spend time thoroughly defining your goals.
3. Involve all your senses
Your image needs to be as vivid as possible. Imagine not just what your desired outcome looks like, but what it feels, tastes, smells, and sounds like as well. "Bring in all [your] senses, because that makes it perfectly clear," recommends Schneider.
4. Be consistent
It isn't enough to create your image once and expect it to work. You need to consistently revisit the same scene in your mind. Allen says that when she was fighting chronic fatigue syndrome, "I would visualize every day for a month at a time." The more you revisit your image, the more energy you're putting toward your desires.
If visualization works so well, why doesn't everyone look like Cindy Crawford or Tom Cruise, with a bank account to match? Visualization fails for the same reason diets and exercise programs fail—no matter how well intentioned.
"It really is a health habit," says Heiney. "It takes work." Even disciplined practice can sometimes fail to produce the desired results.
First, you may be imagining you've got the job of your dreams, but if you're holding onto negative patterns of behavior or thinking, you can undermine your imagery, says Heiney. You need to believe you're entitled to all you desire, and also act in accordance with those beliefs.
While you may not believe that you can become the next Donald Trump or Oprah Winfrey, visualization can move you closer to your goals. If you approach it with an open mind and are disciplined about imagining the future you want—whether that's a more relaxed state of mind, a lower golf score, or a loving partner—you're well on your way to making it real.
