3-2-1 Visualization
The focus on the mind over the last decade has produced wonderful applications for us to see and think differently. We’ve all heard of meditation, but now visualization is starting to embed itself in coaching, fitness and overall health.
We live in two worlds, the one external and the one inside our heads. Both possess different powers and energy guiding us in how we express, interpret and live our lives.
The key to achieving what you want—whether it’s a healthier body or increased confidence—may lie in your ability to visualize it. Here’s how to use mental imagery to become stronger, happier, and more effective.
What is Visualization?
Imagine being inside of yourself, looking out through your eyes at the ideal result. Visualization is a process where you're controlling the images you see. Instead of having a picture in your mind of what you want to see manifest in your life, you get internally still and quiet so that you are able to shape and see the vision that comes to you.
Think of visualization also as a mental rehearsal for the future. You create images in your mind of a future set of circumstances aligned to your purpose. Visualization allows for you to gain clarity of action and focus on what actions can be taken today to realize the future vision. You then repeat these images over and over again, daily. In your practice, use your imagination to see yourself being successful in whatever goal and purpose you may have.
Direct & Indirect Benefits
Creates focus, willpower and centers your intention
The speed and noise in our world today is overwhelming. Quieting the mind to check-in with you intention creates focus and super-charges your willpower. When you visualize and meditate on a regular basis it serves as a workout for you mind and soul. It becomes a habit, a promise to yourself that you will maintain focus despite what else is going on.
Super-charged Empowerment
Visualization places focus on today and the future and bridging the gap. Personal empowerment is about taking control of your own life, and making positive decisions based on what you want. It's closely linked to attributes like self-esteem and self-confidence, but true empowerment comes when you convert intention into action. When people feel empowered, they believe in themselves and their ability to control their personal and professional lives. Helping to empower others promotes optimism and a “can-do” spirit that gets things done—faster and better.
Consider the benefits of a healthy mind and outlook
What you focus on, you attract. I have heard that from my grandmother, mother and others.
The key to visualizing is to always visualize that you already have what you desire. Hope is not a strategy and it never will be, taking ownership through empowering visualization will build confidence and release endorphins to fuel a positive mental state.
First Steps
Set your intention – 3-2-1 Breathe (what is the goal or future state)… set the intention to realize your goals.
What do you see – Imagine performing the activity(s) from your point of view – you are performing the activities to achieve the goal.
Making it Real – Have you ever had a dream so real you through it was happening? You could feel the wind on your back, warmth of the sun, the smell of the air – total immersion. Engage your senses in the visualization, take note of everything you see, hear, smell and feel.
Rinse and Repeat - The only way we get better at visualization is through repetition. Through practice we are effectively new thought patterns and neural pathways to realize the vision.
When you repeatedly imagine performing a task, you may also condition your neural pathways so that the action feels familiar when you go to perform it; it’s as if you’re carving a groove in your nervous system. Finally, on a purely psychological level, envisioning success can enhance motivation and confidence.
Capture your Progress – Write it down, reflect on your intentions and you practice so you can see how your vision starts to impact actions in your daily life.
Visualization does not guarantee success. It also does not replace hard work and practice. But when combined with conscientious effort it is a powerful way to achieve positive, behavioral change and create the life you desire.
3 – 2 – 1 …Breathe…