Self-Helpapedia

Powerful techniques to optimize your emotions, beliefs, and behaviors

Visualization

Here are some important factors in making visualizations that work. There are some basic rules that apply to visualizations which I'll also include.

One universal rule that applies creating visualizations is that you want to create imagery of what you want and not what you don't want.

Another very important rule is that your visualizations contain all the steps leading up to a well-formed outcome. Know their mini-steps.

Visualizations mimic goals in many ways. See the
Goal Maker for information about creating goals.

In creating visualizations, use all of your senses. See, hear, feel the steps and end state outcome. Smell and taste if appropriate.

To develop your visualization sense imagery utilize left nasal dominance breath work and singing or chanting out loud your visualization details. See the visualization drills for supplemental information. Left nasal dominance breathing is done by gently pinching the right nostril shut and breathing through the left nostril only. Breathe moderately and fully for 12 or so inhalations and exhalations. This makes your imagery sharper and more detailed.

Use visualization subjects that you feel excited and good about.

Physically go through the behaviors involved if appropriate to your visualization. This can be done during the visualization to involve your physiology.

Make sure your visualization is lined up with your deeper values.  Test your visualizations with these questions:


Will this visualization fit with my deepest values and yearnings?
Will this visualization interfere with my personal relationships and family life?
Will this visualization provide the emotions I prefer?
Will this visualization support my short-term & long-term goals, my enlightened self-interest?
Will this visualization give me something I don't want?
Will I be required to balance elements in my life owing to having this visualization?
Does it improve my life or my ability to perform?
Does it keep me out of significant conflict with others? (unless the conflict is something I prefer).
Does it effect either my physical or mental health?
Could another visualization work better for me?
Will this visualization effect my behavior adversely?
Is the visualization right for the context where it's employed?
Are there future consequences for holding this visualization?
What might make it difficult to visualize this in some instances


Use integration on any doubts, counter intentions, feeling blocks, and counter beliefs. Check your visualization from time to time to see if there are any counters.

To really make this visualization work, make sure you're feeling it. This gives it its sense of reality.

Practice, practice, practice your visualization until it becomes a seamless reverie that comes up spontaneously and goes through all the steps from start to finish.

Steady practice will erase that feeling of unnaturalness (cognitive dissonance). Integration will work, as well as using future orientation in time questions: you ask what it would be like to visualize and have it felt natural.

Be committed to your visualization happening in the real world. Take action to make sure that it happens in actual life.

 Here are some unconscious engaging questions you might use to strengthen your visualization:

After I fully believe in my visualization happening, how will I show this? Who will first notice my completed visualization coming true in real life? What will they say?

When my vision becomes a reality, what will I be doing? Where will I be?

The moment my vision makes me feel good, what will I eat that evening? Who will I be with?

After my vision works itself out from start to finish in my life, who will praise this success? Will I accept the compliments or will I just chuckle?

When I completely believe this new reality, how I describe it to my friends? How will I feel?


When your visualization begins to appear seamless and take on a life of its own, you can begin to tweak each sense. Here you will be intensifying your vision and making it more enjoyable and compelling. As you go through your visualization, check each submodality (parts of each sense) and see if you want to intensify it, sharpen it, or make it even more real.  Simply allow yourself to experience it. Continue your left nasal dominance breathing.

Below are the senses and some parts of each sense (submodalities):

 

Visual: clarity, color, brightness, depth, distance, length of time visible, forward/backward motion of image/or "movie", directional movement, expanded/contracted image.

Body Sense: Weight, size, shape, temperature, movement, balance, rhythm,

Auditory: Pitch, tone, Timbre, tempo, volume, sound duration, distance, voice, words, distortion, clarity, off/on, location change,

Smell: Faint/strong, sweet, overwhelming, pungent, disgusting, sensual.

Taste: Strong/weak, good/bad, overwhelming, bitter, sour, tart, sickening,

As with visualizations, just allow the senses and the parts of each sense to be there.  Let your unconscious do the work. No forcing and your visualization will happen the way you would want.

As visualizations begin to grow more fluid with practice or occur as spontaneous daydreams during the day, they may begin to automatically self-install in dreams. This is okay. Your Body/Mind is doing the work for you before you get to dream installation. This frequently happens and is nothing to be concerned about.

Visualize as many times as it takes for your visualization to become seamless and spontaneous. This is good practice. Left nasal dominance makes this work easier. Lots of visualizing sends it down into the unconscious where it will soon be the object of dreaming.

Visualizations can also be done in lucid dreams if you’re adept at this kind of work.

Use the Visualization Scale:


(9) Extremely vivid with true life detail, coloration, shadows. Dimensional and holographic. A virtual reality.

(8) Very clear. Not quite as sharply detailed. Colors not exactly true to form. Right on the cusp of a real life experience, but not quite.

(7) Somewhat lifelike. Details slightly off or missing. Color or pigmentation not quite in keeping with real life.

(6) Some obvious missing detail. Colors pale or lacking true tone. The edges are somewhat blurred. It's more representative than actual.

(5) Mixed quality of imagery. Some images somewhat realistic--some murkiness. This is representative. Fuzzy quality. It's a stand-in purely--but you know what it is.

(4) Imagery breaking down. Detail only partially there--much haziness. May drift in and out of focus.

(3) Indistinct. Pale. Not lifelike at all. Loss of actual shape. Barely recognizable.

(2) A blurry haze. Unrecognizable. Shapeless.

(1) A lack of any imagery. You mentally know of an image, yet you can't experience any.


Be in your body and looking out through your eyes when you are in a visualization. Feel yourself in your body. If you visualize outside of your body you will be dissociated and will not integrate your learnings.


Use the Visualization Drills to increase your visualizing abilities.

 

Warning: Folks with a history of mental illness, PTSD, or panic are urged not to use these techniques without a therapist. If you decide to do these processes you will agree to absolve the webmaster, the webhost, Emoclear.com, and Steve Mensing of any responsibility for the application or misapplication of these processes. There is always in any process the possibility that someone could experience some discomfort.

 

Visualization Drill I

1. Gently pinch your right nostril shut. Hold this position for 20 deep and slow inhalations and exhalations through your left nostril only. Allow your tongue and face to relax before you ask body these questions:


Which is more relaxed your right arm or your left arm? Just note the difference and move immediately to the next question.

Which is more relaxed your right leg or your left leg?

Which is more relaxed the top half of your body or the bottom half? Proceed immediately to step 2.



2.  Roll your eyes clockwise, then counter clockwise (Just once). Hum whatever appeals to you. Let the humming do the humming. There is no concern about musicality here. Just hum for a few minutes allowing your unconscious to make up any tune it prefers.

3.  Now choose any object or memory you would like to visualize. Let your unconscious do all the object making or recalling.

4.  Now sing out or rhythmically chant all the details of what you're visualizing. Sing out or rhythmically chant more and more detail. Do not talk out any of the details as this will take you more into your intellect/thinking mind and greatly slow the process. Just go over and over singing out or rhythmically chanting the details of your objects and memories. Before long you will have some very sharply detailed objects. (Event review works on the same principles of paying attention to an event and running and rerunning to make it more detailed. Singing or rhythmically chanting, which comes from our deeper intuitive side, helps us create visualized images in great detail and clarity.

Visualization Drill II

1.  Gently Pinch your tight nostril shut with your right thumb while you take the next two fingers and gently insert the finger tips into the notch beneath your nose and above your lips. Hold this position for 20 deep and slow inhalations and exhalations through your left nostril only. Close your eyes. Allow your tongue and face to relax while you ask yourself the following questions:


Can you notice the space within your body?

Can you notice the space outside your body?

Can you allow the space outside your body to expand? Can expand past the room...past the building you're in...past your city or town...past the Earth...Past the solar system...Past the universe.

Can you now notice the space both within you and outside you. Can you allow any boundaries between inner and outer to blink out?


2.  Can you allow your unconscious to imagine any object it might choose?

3.  Give this approach a spin:

Can you make the image bright then dim. Larger. Smaller. Colorful. Black & white. Vivid then blurred. Close by. Far off. Make it move from right to left and from left to right. Make it a movie. A slide. A holographic image. Cartoonish. Foreground. Background. In space. Speed up the image or slow it down. Make it horizontal then vertical. Can you make it flash? Change colors.

Fuzzy. Sparkly. Look down on its top. Look up at its bottom. Can you be outside of it at an angle? Be inside of it. Can you make it into multiple objects? Make it blink out. Return. View it on a split screen. Place a frame around it. See it from a panoramic view. Tilt it. Spin it--reverse spin it.

Blink it off and on. Faster--slower. Change its contrast and shadows. Alter its symmetry. Put writing on it. Printing on it. Pictures on it. Dots. Polka dots. Magnify sectors of its image. Shrink the images down. Alter its texture. Give it a fluffy look. A velvet look.

Can the object make a sound? Notice pitch. Tempo. Volume. Rhythm. Musical. Continuous. Interrupted. Timbre. Its words. Singing. Cackling. Laughing. Howling. Noise. Screaming. Gurgling. Spitting. Hissing. From inside you. From outside you. The sound is long. Short. Close by. Far. Many sounds. The sounds are separate. The sounds change position in relationship to each other. Is the sound clear? Just audible? Larger number of sounds. Less sounds. Monaural. Stereo. Quadraphonic. Holophonic. Other worldly. Animal like. Low pitched. High pitched.

Can you feel something about the object? Where is the feeling located? Change the location. Make it a strong sensation. A weak sensation. A barely detectable sensation. On the surface of your skin. Deep in your bones and muscles. What's it texture? Course. Rough. Wavy. Smooth. Hot. Cold. A number of feelings. The feelings move. Do the feelings continue or are their pauses? Intense? Mild. Change shape. Tempo or rhythm. Wet. Dry. Gritty. Slippery.

A smell to the object? Sour. Rotten. Dank. Fetid. Stench. Pungent. Far away. Close by. Fading. Unrecognizable. Identifiable. Cloying.

Taste. Does it fade in and out? Overwhelming. Salty. Sweet. Bitter. Just perceivable. Tingle. Burn. Menthol. Mint. Cherry. Lemon. Grape. Wine. Vermouth. Whiskey. Red hot.

Tip: Using the
Twilight Trance Process prior to visualization work can make visualization easier as they produce slower brain waves conducive to this kind of work.

Have fun, Steve

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