This resource is a way to adopt the attitude to reach goals without insecurities.
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 series 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 consists of and how we can practice it.
What is creative visualization?
Creative visualization is a cognitive technique in which, using our imaginations, it 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 to increase our self-esteem, our confidence in ourselves and to facilitate coping with these changes.
In addition, the practice of this technique can help us modify our emotions and feelings that we have regarding our future; facilitating the experimentation of well-being both on an individual psychological level and on a social level.
Creative visualization is not about anything mystical or enigmatic, it is about using our imagination to modify our thoughts. Having positive thoughts and images about what we want can unconsciously condition us to achieve it.
In reality, we use creative visualization practically every day, it is just that we are not aware of it and we do not do it in an orderly or regulated way.
A help to lead us to action
This technique is not as easy as it sounds. We cannot achieve our dreams just 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 start to change things.
Almost all of us think repeatedly about everything around us. We spend hours ruminating thoughts about our current situation, continually recreating the same kinds 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, has developed a series of regulated and ordered guidelines. However, other theorists or practitioners are much more flexible when it comes to setting standards for their practice.
However, they all have several points in common. Here are a series of steps to follow to be able to carry out creative visualization in a satisfactory way.
1. Have clear objectives
First of all it is essential to know what we want to achieve. Being clear about our objectives is essential to be able to focus on them.
Also, a key requirement is that these are realistic and sensible so that we can assume them well. For example, although 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 succeed.
2. Generate the mental images
Once we are clear about 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 goals that we want to achieve.
It is important to use all of our senses and be as concrete as possible.
3. Keep visualization creative
This means preserving and sustaining these images intentionally. For this we can settle in a quiet place without distractions, we breathe deeply and mentally reproduce these images.
It is advisable to carry out this practice at least twice a day for approximately 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 time.
It is necessary to explore it carefully and make sure that it is the way we want it. As well as perceiving what feelings and emotions it generates in us and making sure they are positive.
5. Transform images
Finally, once the image is inspected, we can modify or alter it depending on whether it causes us negative emotions or not. If there is something in it that does not convince us, we will have to reflect again and find that point that brings us well-being and seems 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 towards our mental images. By using reinforcing thoughts and words we can combat our doubts and negative thoughts.
Finally, as with everything that we propose, we must be constant and believe in ourselves. If we stop trying right off the bat, we will probably never succeed.
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, makes it easier for the person to substitute those images or thoughts that maintain or worsen their current situation, with others that provide solutions to their problems and therefore 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.