Creative visualization: how it is used to reach your goals
There is a famous quote traditionally attributed to the famous film producer Walt Disney that says: "If you can dream it you can do it". Although in principle it may sound a bit utopian there are a number of techniques to which this phrase could well be applied.
Creative visualization is one of them . This cognitive-based technique is based on a precept very similar to that of this famous quote. Next, we explain what it is and how we can practice it.
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What is creative visualization?
Creative visualization in a cognitive technique in which, using our imaginations, leads us to create a series of mental images in which we project our goals .
The objective of this creative visualization of our goals and vital changes that we want to achieve is increase our self-esteem, confidence in ourselves and facilitate coping before these changes.
In addition, the practice of this technique can help us to modify our emotions and feelings that we have regarding our future; facilitating the experimentation of a well-being both at an individual psychological level, as well as at a social level.
Creative visualization does not consist of anything mystical or enigmatic, it's about using our imagination to modify our thoughts . Having positive thoughts and images about what we want can condition us unconsciously so that we can achieve it.
Actually, we use creative visualization practically every day, it's just that we are not aware of it and we do not do it in an orderly or regulated way.
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An aid to lead us to action
This technique is not as easy as it seems. We can not achieve our dreams only by imagining them . Each person, due to their beliefs, has certain limitations when it comes to changing certain aspects of their life.
Therefore, it is necessary to keep an open mind and overcome our limiting beliefs. It is not enough to fantasize. This will take a little time, but with practice we will get things started to change.
Almost all of us, think repeatedly about everything that surrounds us. We spend hours ruminating thoughts about our current situation, continually recreating the same kind of circumstances. However, with creative visualization we can modify these thoughts and visualize what we want to change .
Guidelines for creative visualization
There are some discrepancies about the guidelines to follow for creative visualization. Some assumptions, such as the computational theory of images, have produced a series of regulated and ordered patterns. But nevertheless, other theorists or practitioners are much more flexible when drawing some rules for their practice.
However, they all have several points in common. Below we present a series of steps to follow in order to successfully carry out creative visualization.
1. Have clear objectives
First of all it is essential to know what we want to achieve. Having clear our objectives is essential to be able to focus on them.
Likewise, a key requirement is that these are realistic and sensible so that we can take them well. For example, even if we dedicate ourselves every day to imagine that we have won the lottery, this is neither realistic nor in our hands; so it is unlikely that we will get it.
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2. Generate mental images
Once we have clear what we want to achieve, we give way to the mental generation of these images. Using memory and imagination processes we must mentally recreate those situations or meta we want to achieve.
It is important to use all our senses and be as concrete as possible.
3. Maintain creative visualization
This means preserve and sustain these images in time , intentionally. For this we can settle in a quiet place without distractions, breathe deeply and mentally reproduce these images.
It is advisable to carry this practice out, at least, twice a day for about 10-15 minutes . Creating a routine is essential so that these images do not decay or degenerate over time.
4. Inspect the images
During this phase, we must inspect the mental image once we have created and maintained it for a while.
It is necessary to explore it carefully and make sure it is as we want it to be. As well as perceive what feelings and emotions we generate and make sure they are positive.
5. Transform the images
Finally, once the image is inspected we can modify it or alter it according to whether it provokes negative emotions or not . If there is something in it that does not finish convincing us, we will have to reflect again and find that point that will bring us well-being and that will be satisfactory.
Tips for creative visualization
In addition to the steps to follow for the creative visualization of mental images that reflect our goals, there are a series of recommendations for this technique to be carried out effectively.
First of all, and as discussed above, we must develop our open-mindedness. Keeping an open mind is essential to adapt and manage the changes that surround us. As well as to be able to identify the opportunities that are presented to us in life.
In addition, it is vital to maintain a positive attitude regarding our mental images. Through the use of reinforcing thoughts and words We can fight our doubts and negative thoughts.
Finally, as with everything we set out to do, we must be constant and believe in ourselves. If we stop trying it right away , surely we never get it.
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In the therapeutic field, creative visualization aims to provide the patient with tools to face the difficulties or setbacks that are inherent in the passing of life.
This technique, guided by a professional in psychology or mental health , facilitates that the person can replace those images or thoughts that maintain or worsen their current situation, by others that provide solutions to their problems and therefore a greater psychological well-being.
The objective is to educate the patient in the creation of mental images that change their perspective of the problem and provide plausible solutions.