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.
A beginner's guide to: Visualisation
mental imagery, guided imagery, visual focus, mental rehearsal, creative visualisation
In a hurry and don't have any questions?
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.
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
What is visualisation?
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!
What visualisation looks like
Why visualisation is good for you
Visualisation sharpens focus and builds self-belief. Regular mental rehearsal improves goal achievement and enhances stress management.
Reliable improvements in mood
Focus area: Lightheartedness (Impact rating: Medium)
Helps coping under stress
Focus area: Resilience (Impact rating: Medium)
Boosts sense of control
Focus area: Agency (Impact rating: Medium)
Eases short-term recovery
Focus area: Recovery (Impact rating: Medium)
People who love visualisation
Albert Einstein
Person
Jim Carey
Actor
Lindsey Vonn
Sports
Inception (2010 movie)
Movie
Real people's experiences
Starting visualisation? Read this first
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.
Common styles
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
What you might experience
🤔
"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!"
What you need to know about visualisation
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.
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Recommendation for first-timer
Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
Ease of scheduling
Setup time
Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
Visualization techniques were used by ancient shamans.
Athletes use visualization to rehearse winning moves and scenarios.
Studies show that visualizing an activity can improve physical skills.
Visualization activates the same brain areas as actual physical performance.
Popular memes
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7 memes
Academic research we rate
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
Introduction guides from around the web
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