Visualisation is a mental rehearsal technique where you create vivid images in your mind to strengthen confidence, improve performance and stay focused on achieving your goals.
mental imagery, guided imagery, visual focus, mental rehearsal, creative visualisation
Visualisation is a mental rehearsal technique where you create vivid images in your mind to strengthen confidence, improve performance and stay focused on achieving your goals.
Find a comfortable place to sit and concentrate.
Clarify what you want to visualise. Consider writing down some key points to guide you.
Take a few moments to settle in and slow your breathing before starting the visualisation.
Once you're set up, head to our Practice Guides to begin.
Looking for detailed practice guides? Hang tight, they are coming soon!
Visualisation is a powerful mental technique where you create vivid, detailed images in your mind to achieve specific goals or improve your performance. It's widely popular among athletes, entrepreneurs and anyone looking to enhance their personal or professional life. By visualising success, you can increase your confidence, reduce your anxiety and stay focused.
Visualisation could be described as seeing your goals clearly in your mind and then watching them unfold in reality. However, it is more than just daydreaming. It's an intentional practice that can improve your mindset and drive real change for the better. Are you ready to visualise your way to achieve your goals?
Let’s show you how!
Visualisation is an evidence-based practice that enhances mental clarity, reduces stress and promotes a positive mindset for wellbeing. The extent of the effects can vary based on the individual and how regularly the practice is used. Read on for details about benefits you could enjoy.
Stress relief and relaxation
Emotional well-being, Physical well-being
Building confidence and self-esteem
Self well-being
Enhanced focus and clarity
Intellectual well-being, Self well-being
Emotional regulation and control
Emotional well-being
Physical health benefits
Physical well-being
Albert Einstein
Person
Jim Carey
Actor
Lindsey Vonn
Sports
Inception (2010 movie)
Movie
We know that you are almost ready to visualise your stellar performance. But before you do, there are some important things to keep in mind. Visualisation is a great skill to learn and these helpful tips will make sure that your first visualisation session will be the first of many more positive experiences to come.
There are several styles of visualisation, each suited to different goals and preferences. Here are the most common types:
Guided imagery
Creative visualisation
Athletic visualisation
Restorative visualisation
🤔
"Why does this feel so awkward?"
😬
"Oh no, that's not what I should be visualising!"
😊
"I’m starting to get the hang of this!"
😌
"This feels surprisingly effective."
😊
"Oh yeah, it really feels like I'm doing it!"
Are you ready to get visualising?
We are busy working on detailed getting started guides and individual practice guides to follow.
Wondering whether you should start on your own, in a group, or 1:1 with a teacher? Explore the table below and discover everything you need to know to get your practice started, right now.
Compare
Recommendation for first-timer
3rd pick
2nd pick
Availability
Widely
Limited
Moderately
Average cost per session
Free or low cost
Free or low cost
Expensive
Special equipment required
None or minimal
None or minimal
None or minimal
Potential for socialisation & community
Mostly solo
Highly social
Social potential
Safety & skill building
Safe & fast
Safe & fast
Safe & fast
Space or privacy required
Minimal
Minimal
Some required
Ease of scheduling
Very flexible
Need to plan
Need to plan
Setup time
Little to none
Over 30 mins
Up to 30 mins
Active practice time
Under 20 mins
Up to an hour
Up to an hour
Unexpected advantages
Actually useful
Actually useful
Actually useful
Visualization techniques were used by ancient shamans.
Athletes use visualization to rehearse winning moves and scenarios.
Visualization activates the same brain areas as actual physical performance.
Studies show that visualizing an activity can improve physical skills.
Show more:
7 memes
Does mental practice still enhance performance? A 24 Year follow-up and meta-analytic replication and extension
Toth, A. J., McNeill, E., Hayes, K., Moran, A. P., & Campbell, M. (2020). Does mental practice still enhance performance? A 24 Year follow-up and meta-analytic replication and extension. Psychology of Sport and Exercise, 48, 101672. https://doi.org/10.1016/j.psychsport.2020.101672
A meta-analysis of the effect of guided imagery practice on outcomes.
Van Kuiken, D. (2004). A Meta-Analysis of the Effect of Guided Imagery Practice on Outcomes. Journal of Holistic Nursing, 22(2), 164–179. https://doi.org/10.1177/0898010104266066
Mental imagery as a “motivational amplifier” to promote activities
Renner, F., Murphy, F. C., Ji, J. L., Manly, T., & Holmes, E. A. (2019). Mental imagery as a “motivational amplifier” to promote activities. Behaviour Research and Therapy, 114, 51–59. https://doi.org/10.1016/j.brat.2019.02.002
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7 research pieces
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