photo credit: Allio
I am delighted to welcome today's guest post from Ben Lumley, a blogger from the UK who writes about self development at 6aliens.com. You can connect with Ben on Twitter @benlumley6 or if you liked this article then why not subscribe to his RSS Feed?
The brain is a truly powerful thing to behold. Able to process billions of pieces of information, it makes the most sophisticated modern day computers look like a 1980 Casio calculator watch.
But many of us have trouble shutting of the negativity in our brains that leads to nerves and apprehension.
The self-doubt that resides inside us can have a detrimental effect on us at the most crucial of times. Imagine you are about to give a big presentation at work. The big important people will be there so you're obviously keen to impress.
You've got your slides ready and you've practiced, but you're still nervous and the feeling of "I hope I don't stuff this up" is building inside of you. As you start, you begin to forget your slide order and you get your speech a bit muddled up. If only the ground would open up and swallow you.
This is a natural human response to a pressurised situation and whether you can relate to that experience directly or indirectly, you will know what that feeling is like. As the nerves build, your brain seems to shut down and you forget the information that you needed to know.
It's not that you're thick or stupid it's simply that your brain is responding to a stressful situation by going in to survival mode. One way to combat this is a technique known as visualisation.
What is visualisation?
Visualisation is a technique that allows you to mentally rehearse something in your mind before you do it. It allows you to calmly and rationally go through the task you need to perform in fine detail exactly the way you want to.
It works by essentially tricking your brain into thinking that it has already experienced an event. You see your brain has real trouble distinguishing between reality and imagination which is why if you stress and worry about something then it usually turns out bad.
For example if your partner sends you a message saying that you need to talk, what do you do? Well if that's all the message says, most of us go into panic mode assuming the worst and trying to think of all the possible things you could have done wrong.
This is natural because maybe in the past you've had messages like this that have resulted in a relationship ending. The thing is; your partner might want to talk to you about anything. What you're having for dinner that night, if you want to go to a party on Saturday night, or what you're going to watching on TV that night. But due to a past experience your brain instantly assumed the worse.
What visualisation does is allows you to experience something in your imagination in a calm and relaxed manner before you actually experience the event. By doing this, providing that you imagine it going really well, your brain doesn't switch into panic mode expecting the worst because it thinks that you've already been here and last time it went really well. For me, it's one of the best brain hacks around.
How it's done?
What I'm going to do is take you through a basic visualisation exercise that can be adapted to pretty much any situation. It's best done in a quiet and calm environment. It's also best to sit to do the exercise, as if you're laying down you may end up falling asleep half way through - it's quite relaxing you see.
Is everyone sitting comfortably? Then I'll begin.
Find a comfy place to sit. No need to worry about sitting in a particular position with one leg behind your head and one arm in the air. Just find a position that's comfortable to you and remember to be mindful of your posture. Close your eyes and start by taking some calming deep breaths. Try to keep your eyes closed throughout the whole exercise.
Stretch
So that you can visualise your situation properly you need to be really physically relaxed. To do this; gently stretch some of the muscles in your body starting from your head working your way down to your toes. Don't be afraid to stretch out your arms and legs at this point. Make sure after you stretch each body part that you allow it to relax before you move on to the next one.
Physically Relax
To really chill you out physically try to imagine a warm glowing light in the centre of your body. Allow this light to slowly grow and work through your whole body, relaxing you more and more as it travels through you. By the time you've done this, you'll be relaxed and comfortable.
Mentally Calm
Before you can start to visualise, it helps to be mentally relaxed as well as physically. Take a moment to remember a time when you felt happy and successful. Try to bring yourself totally back to that memory. What did it feel like? What sights, sounds and smells were there? Spend a few minutes savouring that moment.
Rehearse
So far you've been doing things to help you become more relaxed, now the really practical bit. Imagine yourself in the situation you want to visualise. Imagine yourself calmly and confidently preparing for it beforehand. You walk in and get yourself ready. You feel confident and relaxed the whole time.
Today is your day and you're going to be amazing. Imagine you in that situation giving it your absolute best, everything going exactly as you wanted it to. Imagine walking away afterwards with the biggest smile and feeling of satisfaction ever!
Slowly and gently bring yourself back awake, taking your time not to rush as this can leave you feeling lightheaded and cause you to tense up again.
And that's it.
If you give this exercise a go you'll notice that you finish it feeling really chilled out and relaxed. You can use this exercise just to calm you down and chill you out after a tough day.
You'll be a lot calmer and more mentally prepared for what lies ahead as after you do some visualisation, the more relaxed you'll become and the more you will feel confident about the situation that you need to face.
This is a great exercise to have a go at and I urge everyone reading this to have a try and let Jen know what you think in the comments.
So how'd you get on?
Thank you thank you thank you Jen.
I'm so excited to be featured here on Reach Our Dreams.
Can't wait to get you over to my site
Ben´s last blog ..The Keys to Unlocking Success: Part 6 Learning from Life
Thank you Ben! Fabulous to have you here.
I have been practising visualisation over the weekend since reading this ... awesome stuff! Really looking forward to visiting your site too. 
Jen
Oh wow!
Glad you liked it.
Ben´s last blog ..The Keys to Unlocking Success: Part 6 Learning from Life
Hey Jen,
I use visualization almost every morning before I get out of bed and I can attest that it's a very good way to get yourself in a good mood and start the day. I think it works better if it's more vivid an realistic, both of which are traits that can be improved with practice and focus.
Eduard
Hey Eduard,Great to hear how well it works for you - I am thinking of starting practising it regularly too. Powerful stuff!
Hey Eduard
Visualization is a really powerful tool as you say.
I'd love to know what things you visualize on a daily basis.
Ben
Ben´s last blog ..The Keys to Unlocking Success: Part 6 Learning from Life
I learned about visualisation when I did my coach training, but I must admit that I've kind of forgotten about it. So, it's lovely to read this post and your very personal slant on it, Ben, and to find a different kind of inspiration for it. I'm off to think about how I can use it in my life....
Christine´s last blog ..3 lessons on work and life from walking 10 miles in the snow
Hey Christine!
Great stuff ... same here!
Hi Ben (and Jen!),
Visualisation: Yes, I have used this many times to prep myself, and always find it to be a great way to really be in that moment - even before the moment. And it's like it sets that stage for the real thing. And for me - this is a great reminder of just how powerful this technique is (and how I should incorporate it more).
Lance´s last blog ..Sunday Thought For The Day
It's such a cool exercise.
I actually teach a variation on it with students who are taking their exams when they are 16. We take the approach of walking them through a perfect exam in their minds. They love it to be honest and find it really powerful.
Glad you liked the post
Ben´s last blog ..The Keys to Unlocking Success: Part 6 Learning from Life
Hey Lance
Great to hear that you use visualization to prep and that you find it really useful. You hit the nail on the head by saying that "it's like it sets that stage for the real thing."
Thanks for dropping it.
Ben´s last blog ..The Keys to Unlocking Success: Part 6 Learning from Life
I'm a huge fan of visualization and have used it many times especially to get through rough times. However, I have not used this technique for quite a while. Thanks for the reminder! Enjoyed the post Ben
Sheila McCann´s last blog ..injustice/justice Martin Luther King Jr. Day
What I like about this post is that Ben doesn't tell us to relax, he shows us how to visualize and become relaxed. These are practical steps that people can use in their lives to visualize success. I'll have to make it a point to try this technique for myself.
Best,
Bob
Bob Bessette´s last blog ..5 Parental Tips for Dealing with College Separation Anxiety.
Lance - great to see you here again and glad you got so much out of this post - I did too!
Sheila - great to hear of your positive experiences with visualisation and that it's helped remind you of it's power.
Bob - I agree, I love practical steps too!
Shelia - yeah it's easy to fall out of the habit with stuff. Glad my post acted as a reminder.
Bob - Thanks Bob. To be honest I take the same approach with the kids I try it with. There technique relaxes you itself so there's no need for me to force the issue. Glad you like it.
Loving the warm reception I'm getting round here
Ben´s last blog ..The Keys to Unlocking Success: Part 6 Learning from Life
Hey Ben.
Great feedback here ... Thanks again for this post. I am a fan of practical infused with inpsiring and this is spot on! I am glad you are feeling the love!
I had used visualization to help me passed my driving test. This really works!
Cheers,
Vincent
Vincent´s last blog ..5 Personal Finance Lessons I Had Picked Up From Warren Buffett That Can Help You Grow Your Wealth and Be Rich
That's great Vincent! Glad you've already used visualization before and it worked!
Ben´s last blog ..How to be a better dad
Great stuff Vincent - it's great to hear a real life success story!
Fantastic post, I really like your style.
The visualization part is hard for me. It seems like a silly thing to do and it keeps me from doing things on my list for today. I know that's wrong but my mind is not always on my side.
Ralph´s last blog ..The Top 10 Reasons to Post Daily
Good post... I'm always on the lookout for good blogs.
Good post brother,
As you know Ben, I like to talk to myself while I;m driving about what I have achieved as a result of my site. So I talk as it's 6 months in the future, really good for inspiration and motivation
TheInfoPreneur´s last blog ..Play This Game With Yourself
Thanks!
Ben´s last blog ..How to be a better dad
Cheers James
You should give this a go - I bet it would do wonders for your site
Ben´s last blog ..How to be a better dad
HI Jen and Ben,
I have been using visualization techniques for many years now.I was introduced to it many years back when i did the Silva mind control course and then through other holistic healing methods.
I have personally used them...and have been helping my patients use them too. Visualization is a very powerful tool for healing, for happiness and for success.
Great to hear you're already using visualization.
It's such a great technique that I'm always a little surprised when people say they've never of it.
How does my approach compare to the others you've tried?
Ben´s last blog ..How to be a better dad
Hey Ralph.
It just takes a bit of getting used to. It seemed silly to me the first time that I did it but you'll find after 2 or 3 times you'll start to see the benefit and not worry about it being silly or not
Ben´s last blog ..How to be a better dad
Ralph - thanks for stopping by and being honest about your difficulty with visualisation. I have found that at times too (I think for me it is partly my impatience that stops me from sitting down and doing it) I am trying to slow down and giving it a chance and have started doing it more since Ben's post.
James - tahnks for your feedback ... it is great to hear how you visualise whilst driving. I think that method might suit me well ... I will give it a try too.
Zeenat - lovely to see you here and here about your experiences and your patients. I have tried the Silva Mind Control technique too and found that really useful.
Glad you enjoyed it
Ben´s last blog ..How to be a better dad
Hey Ben!
I swear, mate, I had no knowledge of this article when I wrote my latest. LOL!
Brilliant article, mate. Great techniques for getting "into the groove" of it all.
Kind regards,
Steve.
Steve Youngs´s last blog ..The Art Of Visualisation
Hey Steve!
Intriguing ... will have to check out your post too ... great minds think alike!
Thanks for stopping by.
Jen
Hey Steve it's all good.
Glad you enjoyed - really looking forward to reading yours
Ben´s last blog ..Don’t make me think. Email hacks to make you more productive
We become what ever we envision or a long period of time. This is a fact. Our words turn into picture and belief. Visualization is a great tool to keep your mind focused on our dreams for success or happiness. Great post!
Hey Jonathan! Lovely to see you here and thanks for your comment - you hit the nail on the head: "We become what ever we envision or a long period of time." We all visualise whether we are conscious of it or not so being aware of what we are creating and using exercises like Ben's are really valuable to ensure we are feeding our minds with good quality material!
Thanks Jonathan - glad you liked it.
Visualisation is such a cool tool that so many people don't know about.
Ben´s last blog ..Be a beginner