Power Of Visualization MRR Ebook

Table of Contents

Introduction ……. 6
Chapter 1: What is Visualization? ……. 9
What Visualization isn’t ….. 9
Visualization or Meditation? …. 12
Visualization in the Modern World .. 14
Chapter 2: Does Visualization Really Work? …… 17
The Science behind Visualization ….. 17
Mental Practices are as Effective as Physical Practices …. 19
Evidence from Virtual Workouts ….. 20
Evidence from Stroke Patients . 21
Chapter 3: How Visualization Affects the Brain 24
The Brain Thinks in Images ….. 24
Imagination or Reality ….. 25
Visualization and the Reticular Activating System .. 26
Safety and Interest … 27
Chapter 4: Perks of Visualization …… 30
Stress Reduction …… 30
Harmony with yourself …. 31
Clarity ……. 32
Mastery of New Skills ……. 32
Enhanced Motivation ……. 33
Generation of Creative Ideas …. 34
Improved Performance …. 34
Chapter 5: Common Inhibitions of the Power of Visualization . 37
Ambiguous Goals ….. 37
Short-Term or Long-Term? ….. 38
Pessimism 39
Lack of Ambition …… 39
Low Commitment …. 40
Lack of Training ……. 41
Inactivity .. 41
Lack of Perseverance 42
Chapter 6: Visualization Techniques . 45
Mental Rehearsal ….. 45
Triggered Visuals ….. 46
Issue yourself Cheque …… 46
Leverage a Vision Board … 47
Make your Goals Physical with a Notecard …… 48
Turn your Wants into Beliefs … 48
Locate your Happy Place .. 49
Rehearse Challenging Situations ….. 49
Plan for Multiple Outcomes ….. 50
Choose a Role Model 50
Wade off Negative Emotions …..51
Chapter 7: How to Use the Power of Visualization to Achieve your Dreams ….. 53
Choose a SMART Goal ….. 53
Envision it in Detail .. 54
Employ all your Senses …. 54
Be a Storyteller . 55
Be Flexible 56
Identify Inner Obstacles … 56
Identify External Obstacles …… 57
Implement Intentions …… 58
Chapter 8: Habits that Optimize Visualization Power ……. 60
Living in the Moment ……. 60
Expectation of Positive Results 61
Positive Affirmations 62
Gratitude .. 63
Realism ….. 64
Contentment …. 64
Proactive Actions …… 65
Conclusion 67

Sample Content Preview

The modern world offers us endless resources on the internet to evaluate the veracity of any claim. So, you’ll be doing yourself a lot of good by checking your facts before you agree with any popular opinion. In the subsequent chapters, we will explore the scientific evidence that validates the effectiveness of visualization.

Myth #3: Visualization is for Lazy Dreamers

This claim comes from the assumption that visualization is all about sitting on a couch dreaming about buying up Microsoft. Nonetheless, as mentioned earlier, this is far from the truth. World-beaters such as Jim Carey, Oprah Winfrey, and Will Smith have openly discussed how they were able to achieve their dreams by leveraging visualization.

If you know these people, you’ll know that they aren’t lazy people. Rather, their thought process fueled their desire to move from where they were to where they are. So, visualization isn’t for lazy people who live in the realm of fantasy. Instead, it’s for people who are deliberate about what they want in life and will go all out to accomplish it.

Myth #4: Visualization is Only Effective for Long-Term Targets

What you intend to accomplish doesn’t have to be in fifteen or twenty years before you can employ visualization. As long as the target you intend to achieve is in the future, you can leverage this practice. Therefore, even if your target is something that can be achieved within a week or a month, visualization remains relevant.

In fact, it’s more likely you achieve success with visualization when working on a short-term goal than a long-term one. A lot of things happen when you have long-term targets that can make you distracted. In some cases, you stop seeing the goal as important as when you first thought about it. So, you might abandon a long-term target along the line.

Visualization or Meditation?

One of the questions people ask is whether they should choose visualization over meditation. This question ought not to be perplexing or complicated. Just like visualization, many studies have established the benefits of practicing meditation. These two techniques are interwoven, and they share some similarities. However, they aren’t the same.

Visualization focuses on the mind more, while meditation involves both the mind and body. Meditation is broader and more complex than visualization and offers more benefits. So, choosing between the two depends on what you want. If all you want to do is set your mind right and keep yourself motivated to achieve your dream, visualization is what you need.

However, if you desire to achieve inner peace by shutting down the noise in your head and drown the voice of your inner critic, you need meditation. The beautiful thing about this choice is that you don’t have to choose one. You can practice both meditation and visualization without any issue. In fact, you can incorporate visualization during your mediation.

So, while practicing your breathing techniques, you can take advantage of that period to think about your dreams and how you can achieve them. So, instead of using a mantra or object as your focal point, you can focus on your targets and your action plan to achieve them. The inner tranquility that meditation brings can make your visualization more effective.

Visualization in the Modern World

Elite athletes are known for employing visualization-based techniques such as guided imagery and scripting in their training. They use these methods to overcome fear and stimulate practice. They even leverage these techniques to recover from injuries. Sports and medical experts understand that the fact that two people are suffering from the same type of injury doesn’t mean that they will recover at the same time.

There have situations where a particular athlete is expected to return to action in six months. However, to the surprise of the coaches and medical team, the person will recover in four months! Many people would claim that the differences in immune systems are the reason for it. Indeed, we cannot rule that out. Nonetheless, it’s not that simple.

Scientists have discovered that mind-based practices such as meditation and visualization affect our immune system. Studies have been able to establish a link between these practices and the functioning of the body’s defense system. These techniques boost the immune system. Therefore, it makes perfect sense that people who leverage visualization recover faster than people who don’t.

In a report published by New York Times, Olympic freestyle skier, Emily Cook, detailed her experience after practicing visualization. According to her, she was able to recover after two years of missing in action due to injuries. In her own words, “I would say into the recorder: ‘I’m standing on the top of the hill. I can feel the wind on the back of my neck. I can hear the crowd…”

She also explained that she takes advantage of this practice to develop a new trick. According to her, visualization has played a key role in her success and journey as an athlete. Note that you don’t have to be an athlete to enjoy the benefits of practicing this technique. You can leverage this practice in any field to reach the apex of your career.

Chapter 2: Does Visualization Really Work?

If visualization doesn’t work, there’s no point in practicing it. There are many arguments for and against the use of imageries to catapult you to your destination. This chapter will explore the arguments that support the effectiveness of this practice. We will approach it by highlighting the scientific proofs that back up visualization.

The Science behind Visualization

In simple terms, visualization is a training of your mind to stimulate you to achieve your targets. The more you set your gaze on something, the higher your chances of achieving it. In other words, if you’re not expecting much from life, it is not likely that you will ever amount to anything substantial. A recurrent theme in the story of celebrities is how they had envisaged a better future for themselves and work hard towards making it a reality. So, it is certain that the success people have had from visualization couldn’t have been by coincidence.

Does science offer an explanation? Certainly! The science behind visualization revolves around the activities of neurochemicals in the brain.

Your thoughts create neural patterns in your brain. The motor cortex connects visualization and actions. The motor cortex is activated when you think about doing something, such as raising your arm or taking a few steps forward. So, imaginations help you to remember and have a mental rehearsal of your planned movement. The neural pattern your brain creates makes those events feel real to you.

Basketball players have a strange practice that many people find weird. They train to improve their accuracy without actually shooting a ball! Interestingly, they get the desired result. How is that possible? They train their brain to succeed in shooting. So, they end up being able to replicate their imaginations with the ball. Your imaginations stimulate your nervous system, and the result of that stimulation can be mind-blowing in many cases.

So, you can change the course of your life by designing your future with your thoughts. Your nervous system responds by linking your thoughts to your actions.

Therefore, you are closer to your dreams when you leverage visualization techniques. You are envisaging positive events, and you will be driven to your destination by those thoughts in the long run.

Mental Practices are as Effective as Physical Practices

One of the reasons visualization is effective is that mental practices are as crucial as physical practices, according to scientists. In a study, investigators examined the possibility of gaining muscle strength by using mental power. The study involved thirty young participants. The first group was trained to perform mental contractions of the little finger, while the second group performed mental contractions of elbow flexion.

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- Year Released/Circulated: 2021
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