A beginner's guide to: Visualisation

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.

In a hurry and don't have any questions?

  1. Find a comfortable place to sit and concentrate.

  2. Clarify what you want to visualise. Consider writing down some key points to guide you.

  3. Take a few moments to settle in and slow your breathing before starting the visualisation.

  4. Once you're set up, head to our Practice Guides to begin.

Looking for detailed practice guides? Hang tight, they are coming soon!

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!

Why visualisation is good for you

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

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!"

Getting started guides coming soon...

Are you ready to get visualising?

We are busy working on detailed getting started guides and individual practice guides to follow.

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.

Compare

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.

Visualization activates the same brain areas as actual physical performance.

Studies show that visualizing an activity can improve physical skills.

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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