Visualise your success8/24/2023 ![]() Reference to commercial products or trade names does not imply endorsement by MSU Extension or bias against those not mentioned. This information is for educational purposes only. Quentin Tyler, Director, MSU Extension, East Lansing, MI 48824. Issued in furtherance of MSU Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Michigan State University Extension programs and materials are open to all without regard to race, color, national origin, gender, gender identity, religion, age, height, weight, disability, political beliefs, sexual orientation, marital status, family status or veteran status. MSU is an affirmative-action, equal-opportunity employer, committed to achieving excellence through a diverse workforce and inclusive culture that encourages all people to reach their full potential. Practicing mindfulness can help relieve anxiety among children, youth and adults.For additional information on mindfulness, read the following MSU Extension articles: Michigan State University Extension defines mindfulness as paying attention in a particular way, on purpose, in the present moment and non-judgmentally. Visualization can also be used in partnership with mindfulness. Therefore, when they think about getting their dream job, finding their true love or having a healthy body, they simply don’t believe it can happen. Most people need to see something before they believe it. I’m joyful and healthy.” It is most important to experience the feeling of already having what you want. ![]() ![]() Add an affirmation for example: “I am abundant in love. Do not linger on any thoughts that are not aligned with your desired outcome while visualizing. Practice going over your visualization at night or in the morning, before or after sleep when your mind is most open. For example, instead of “If I get a new job…” say, “When I get my new job…” All of the “ifs” are designed to protect you from disappointment, which does not actually work. We speak things into being just as we visualize them into being. Who are you with? What are you feeling? What do you smell? What do you hear? What are you wearing? What is around you? Engage as many of the five senses as you can. See a mental picture of it as if it were happening to you right now. Imagine the scene with as much detail as possible. ![]() Imagine your future where you have already achieved your goal. The more specific you are in your visualization the better. If you haven’t used visualization, Terri Cole suggests in her article " A Step by Step Guide to Visualization," to use the following steps to enjoy the process of visualization: Have you ever considered that skills can be gained while practicing visualization? Important skills can be identified and targeted for improvement such as stress management, healthy lifestyle choices, decision making, critical thinking, goal setting and resiliency. The skills and techniques used in visualization can be used by anyone to imagine success in job interviews, weight loss, travel or any other daily activity that can be seen as stressful. Coaches have also used visualization techniques in teaching team members new drills or making the game winning score. Doctors have encouraged patients to use visualization in overcoming illnesses. Teachers have asked students to visualize tests to achieve success. Visualization is a skill that has been used in a variety of practices. According to the article " Visualize it," published in Psychology Today by Jennifer Baumgartner, visualization is a "cognitive tool accessing imagination to realize all aspects of an object, action or outcome and may include recreating a mental sensory experience of sound, sight, smell, taste or touch." Visualization is a great technique when it comes to achieving a goal, relaxing or motivating yourself.
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