Development of visualization. Visualization exercises

And even phenomena of past lives? Memories can come through different channels, but many people want to “see” them. Development of visualization is one of the ways “turn on” images in memories.

This ability will also help you immerse yourself in future incarnations, develop intuition and imagination.

After some time, your imaginative thinking will begin to awaken. All this will help you develop creatively faster, and it will be easier for you to immerse yourself in the memories of past lives.

What is visualization?

Visualization is representation of desired images on the mental screen, such a mental rehearsal. You create images in your mind, most often this technique is used to have or do what you want.

Then you repeat these images over and over again, daily, for about five minutes a day.

In your five-minute practice, use your imagination to make sure you succeed in whatever goal you set.

I’m talking about visualization as a way to develop visual memory - the ability to reproduce any events on the “inner screen”.

Why do we need to develop visual memory?

I studied to be a fashion designer. Before I started studying, my visual memory was not so good; I had to walk everywhere with a piece of paper and a pencil in order to make sketches of the elements I liked.

It was necessary not only to be able to see elements of clothing in nature, but also to remember them. Already in college we were given exercises to train visual memory.

To this day, I do these exercises automatically, without even noticing.

Recalling the past day or opening childhood memories as a picture and even reproducing them in a film - all this is not difficult for me, thanks to training in visualizing objects that develop imagination and strengthen visual memory.

Now I will share with you the exercises that I used myself. It doesn't take much time to exercise. It’s better to work every day, maybe several times a day.

I started with a flower in a pot on the windowsill. Every morning I visualized a flower, memorized every leaf, stem, flowering, even the soil in the pot and the pot itself.

Believe me: you will really like it, because with each new visualization you will find more and more details that you have not noticed.

Visualization techniques

Exercise one

Look at the item you have chosen. Study it carefully. Visualize for as long as you need. Capture the entire object in your field of vision at once, this way you will remember it faster.

Close your eyes and imagine every detail you remember.

Open your eyes, look again at the item you have chosen, if you find something that you did not notice the first time, remember this element.

Close your eyes again and imagine all the details you remember, adding the detail you just discovered.

Repeat the visualization with the item you have chosen until you notice that there are no new details and you retain the entire item you have chosen in your memory.

Choose a new subject and visualize. To begin with, choose less complex options.

If you feel that your eyes are tired, pause or stop the exercise until next time. In no case Don't strain your eyes. Try to hold the object with a defocused gaze, this way your eyes will not be strained.

I worked with this exercise wherever I was: at a party, on the street, in transport...

Ask how this helps you remember your childhood or past lives? And everything is very simple: nature, people close to you, the environment - all this is already with you now, you just need to constantly visualize and awaken your visual memory.

Exercise two

This time, recreate your small object, but with your eyes open. Watch it in the real world, right in front of you. Again, move it, rotate it, play with it. See how it interacts with the objects in front of you.

Imagine it resting on your keyboard, casting a shadow on your mouse, or tapping on your coffee cup.

Exercise three

This is the exercise where you will start to have fun. This time it will take you into the picture. Think about a pleasant place.

I like to imagine my favorite place on the river bank. Now imagine yourself in the place where you like to be. It is important to be “on stage” and not just think about it.

Give your feelings a boost. What can you hear? Are the leaves rustling, are there people talking in the background? What about the sense of touch? Do you feel the ground on which you stand?

What about the smell? Can you imagine eating ice cream and feeling it slide down your throat?

Again, make sure that you are “on stage”, and don't just think about it. Make this mental movie as strong, vivid, and detailed as you can.

Exercise four

And in the last exercise let's allow things to be more alive. Enter the place that you visualized in the previous exercise.

Now start moving, interacting with things: take a stone, sit on a bench, run into the water...

Invite someone to your virtual world. Perhaps you could invite your loved one and then dance together.

Or you could imagine a friend. Talk or remember joyful events. Now imagine him playfully patting your shoulder. What does it mean?..

The key to visualization is to always be able to visualize what you already have, what you want. It's a mental trick instead of hoping you'll achieve it.

Or create confidence that someday it will happen, live and feel as if it is happening to you now.

On one level you know that it is just a mental trick, but the subconscious mind cannot distinguish between what is real and what is imagined.

Your subconscious mind will influence the images you create, whether they reflect your current reality or not.

John Kehoe, a renowned Canadian author, philanthropist and personal growth coach, has taught this skill to millions of people around the world who have seen results.

It's not magic and it doesn't happen overnight, but if you persist in your vision, you will succeed.

How visualization exercises work

Thanks to these exercises, I was able to remember one of my past lives before my first class at the institute, with the help of the marathon in IR, gifts in audio recordings that Maris sent me.

I was so deeply immersed in the memory, as if I was reliving my past incarnation. All the pictures and clips of the past life viewing film that I visualized were in color.

I could easily enter the body because I knew and saw where I was. If any episode was difficult to open, I used the knowledge from this life, after which all the colors and pictures came to life again.

Let me give you an example. In the incarnation that opened, I was a Tibetan monk, I was taken from my parents, I still could not see the area where I was brought.

Once I watched a program about monks from Tibet and remembered that Tibet is in the mountains, surrounded by forest.

I recalled an excerpt from the program from my memory and remembered the terrain and nature of Tibet. Then the memory began to open up to me without obstacles.

Friends, add color to your fantasies and your imagination will come alive.

Visualization is a powerful tool that helps you achieve your goals and realize your desires. It does not require any prior training and allows you to use any techniques and techniques that you like and are good at. This is its simplicity and convenience: make a wish, think about pleasant things and attract it into your life!

However, visualization sometimes causes difficulties, and here are the main ones:

the desired image does not appear;
attention is distracted due to extraneous thoughts;
a clear image does not remain for the required time, but disappears after a few seconds.

All these difficulties are caused by underdeveloped concentration skills. If thoughts about something else appear in your head and imaginary pictures are replaced by the worries of the current day, visualization is disrupted. This means you need to develop concentration and help your imagination. To begin with, recreate in reality everything you need to imagine. Provide yourself with complete sensations!

Look for sounds

How can you voice your goal, desire? If this is, for example, a vacation at sea, listen to the sound of the surf, the cries of seagulls, the voices of people on the beach. If the car is new, look for the roar of the engine, the sound of music in the cabin, the rustle of the tires. If you dream about a child, listen to baby talk, laughter, rattles and nursery rhymes.

Select pictures

They should please you and fully correspond to your desires. Glue your photo to them - because you should be part of your dream.

And during visualization, just remember the prepared pictures.

Catch the sensations

This is not difficult either: touch things that are related to your dream or goal. If you want to go to the sea beach, expose your face to the sun, go to the river or to the pool and watch the sensations: how you enter the water, how you dive, swim, dry your hair with a towel...

If you want to move to a new apartment, look for opportunities to be in houses and areas where you would like to live. If you dream of a dizzying career - visit offices, sit in executive chairs - at least in an office furniture store. Pay attention to the attributes of status and wealth - bank cards, expensive business card holders, briefcases, etc. - and remember the sensations.

When you do visualization, you will not need to invent anything, it will be enough to simply remember what you have already seen, heard and felt. And over time, you will be able to supplement your paintings with new details; they will easily arise and be retained in your imagination.

To develop concentration, use the following exercises:

All these exercises should be done in a calm environment, once a day is enough. There should be no distractions, but you can use calm music that you like.

Over time, visualization will become easy and natural. The main thing is to constantly practice. And remember - during the session it is very important to completely relax. Relaxation ensures your imagination works better and your concentration remains stable.

Instructions

So, choose a goal. Usually, at the beginning of visualization training, goals are chosen that can be realized in the most immediate way and that you can easily imagine. Your goal can be either something material or a specific situation.

You have decided on your desire, now you need to relax. It is relaxation that will help you overcome any stress, find the right solutions, and, finally, successfully visualize. For complete relaxation, a calm and comfortable position will help you. Try to achieve relaxation of every muscle in your body.

While relaxing, try not to think about anything. Enter such a state to feel merging with your inner Self.

Now, while in a state of trance, imagine your desire in all details. Create a clear mental picture. Visualize your goal as if you have already received it. Try to feel and touch that thing with your hands if you “ordered” something material, and be imbued with a feeling of happiness if you were going to achieve something. You must be sure that in reality you will get all this.

The duration of the imaging may vary. The main criterion is your pleasure. The main thing is to visualize it for yourself as long as you like it. This can last an hour or several minutes.

In the future, you should simply repeat your visualization regularly. Of course, the ideal option is daily exercise, twice a day - morning and evening. But if you do not have the opportunity to study every day, then several classes a week will be enough.

You need to meditate in a calm environment, so you need to choose a time and place where no one will distract you from your studies.

Helpful advice

Remember that anyone can learn to visualize.

Visualization should only be in a positive way and carry an exclusively positive charge.

Every person has come across the expression that thoughts are material. And this is actually true. But why, if this is true, does what you want not always come?

You will need

- persistence;
- patience;
- optimism.

Instructions

People often think about what they would not like to have in their lives. All you hear all the time is: “I don’t like this job,” “I’m tired of paying off my debts, I’m tired of it.” The word “not” does not exist in the universe. If a person doesn’t want something very much, he thinks about it, and accordingly, his thoughts attract his thoughts into reality. You need to think about what really makes you happy, gradually these thoughts will bring forward negative emotions, and life will change for the better.

A person often does not know what he wants to get from this life. Today he would like to visit a desert island, tomorrow he would like to visit the Louvre. The universe simply cannot keep up with the instantaneous change in desires, so in the end nothing comes true. You must always clearly define for yourself what exactly you would like to receive at the moment. The more specific the goal, the faster it will be fulfilled.

The more a person wants, the less likely he is to get it. It would seem that in order to attract a dream, you need to want it very much. However, it is not. If a person wants to get something, then an automatic thought arises in his head that he does not have it. And if he constantly walks around with this thought, of course, he will get nothing.

Video on the topic

Helpful advice

What to do in this situation? You need to imagine that this goal has already been accomplished, the person got what he wanted. It is recommended to keep a notebook and write in it about your desire in the present tense, as if it has already been received.

Tip 3: Visualization of desires: how to model your future

Absolutely every person regularly scrolls through his head images of what he strives for, what he desires. This activity has not spared even ardent skeptics and opponents of everything that is even slightly connected with a miracle. What are your dreams? In fact, this does not play a special role. What is more important is how exactly you achieve their implementation. Some try their best, while others are just imagining things.

What does visualization mean? In fact, if a person not only constantly, but also thinks correctly about what he wants, then he will be able to achieve it over time. But it is worth considering that this works not only with positive, but also with negative thoughts. If you focus on sad events, mistakes and failures, they will be repeated day after day. It’s not for nothing that they say: “When trouble comes, open the gate.”

Every person at least once in his life has encountered visualization, the power of thought and imagination. For example, you can think about a composition and how it will start to sound after some time on the radio. Or a person was thinking about someone, and he just called. Need cash? After some time, you may receive an offer for a job or part-time job. There can be a lot of visualization examples.

Types of visualization

Everyone knows about this type of visualization called dreams. This level is not effective because energy and strength are not invested in thoughts.
Scrolling images in your head. A person not only thinks about the desired thing, but also imagines it in his head, looks at it from all sides, and figures out how he will use it. This type of visualization is more effective than ordinary dreams. However, this is still not enough to fulfill your desires.
Getting into character. This is the most effective type of visualization. What does it mean? Imagine in your head what you want in all its details and details, in the brightest colors and tones. Feel the smell, try to see the flowers. Feel the emotions that come from touching something you've always wanted. In other words, in your imagination you need to create exactly the reality in which your dream has already come true.

Visualization rules

You need to set a specific goal. Do you have many desires? You should choose the one that is most important. There should be no abstract goals. The thought “I want to live better” will remain just a thought. Specifics are needed.
It must be presented clearly and objectively. If you want a car, consider its make, model and appearance, feel the material, smell it, experience joyful emotions from touching the steering wheel, etc. There should be no blur in the images.
When imagining your dream image, be a participant, not an observer. If you want to buy an apartment, don't just look at the interiors. Imagine that you already live in it. Open the front door, water the flowers, sit on the sofa, go out onto the balcony to admire the view, etc.
Don't forget about emotions. You definitely need to add brightness to the picture, confidence that this is not just an image, but reality. Without faith, visualization will not be effective, nor will it be without sufficiently strong emotions.

Wish board

To simplify the visualization process, you need to make a board or collage. Find pictures online of what you want. You can use ordinary magazines for these purposes. Do you want to buy a house? Find the corresponding image. Cut it out or print it out and stick it on the board so you can constantly see your dream, imagine it in your head. It’s the same with a car, with work, and with personal relationships. Only in the case of relationships, you should not look for a photograph of a specific person, but an image of a happy couple.

The main thing is that the vision board helps with visualization. Therefore, you need to hang it in a visible place, and not put it in a dark corner.

Video on the topic

The phrase that thoughts materialize is not empty; this fact has been confirmed by both scientists and psychologists who study the work of our subconscious. Anyone who is dissatisfied with their life or any particular area will have to accept that they themselves created their reality. First of all, you need to take responsibility for everything that happens in life. This means that if you are not happy with something, career, personal life, financial situation, then it is possible to correct it and anyone can do it.

Why is everything not the way you want?

It happens that a person works a lot, looks for additional ways to earn money, but there is still not enough money or, as they say, it “slips through your fingers.”

Someone’s personal relationship is not working out; it seems that the couple is already close to starting a family, but at the last moment something doesn’t work out.

The ideal option would be to understand the reasons for recurring events. But the road to what you want can be shortened if you don’t delve into the past, but intentionally work with your desires.

What is the difference?

The fact is that a psychological problem exists, as a rule, in repeated events in life, and if you remove the negative subconscious attitude, the problem will disappear.

Another way, when you can specifically work on getting what you want, means that, for example, you will get money, but when it runs out, it will also be difficult to earn it. Then you still have to look for the root cause and eliminate it. There are quite a few psychological techniques for this.

But if the desire is not associated with negative recurring events, then it is not difficult to fulfill it.

How to materialize your desire?

There are quite a lot of techniques and methods for getting what you want. But there are basic rules, following which you can get what you want without much difficulty.

1. You need to know absolutely exactly what you want.

2. Describe the exact parameters of the desired item or future. It is advisable to do this in such a way that when describing it, some pleasant emotions arise inside.

Let's say this is a journey. It is important to tell not only what the ocean will be like, but also how drops of water will touch the body and how pleasant it is to breathe sea air, what smells will be heard from a cafe on the beach, etc.

3. All this needs to be written down on paper.

4. Find a photo of what you want.

5. Look at this photo every day and, in a light trance, imagine a living image that answers the main question: how will your life change when you have this?

6. Imagining all this is good to experience pleasant positive emotions. It is emotions that will attract what you want.

7. You can enthusiastically tell your loved one about what will happen when you get what you want. How happy will you be, what will you do every day, who else will this wish make happy if it comes true.

8. Be sure that this will happen soon.

9. Don’t think about how you can get it. Let the Universe take care of it.

10. Anticipate the desired event, feel that it is about to happen.

That's all there is to it. Once or twice a day you just need to focus on your desire, spin the picture of the future in your head.

By creating images and evoking pleasant feelings corresponding to the possession of what you want, you send vibrations to the outside world. These vibrations in return attract events that cause similar feelings.

First, a person will begin to notice more pleasant situations, some signs, and then he will see that what he wanted has come true. The feelings that he intentionally evoked when working with the desire will become reality, which means that what he wanted has materialized.

Anyone who has not tried this technique will say that nothing works. And so he will complain about life. What if you materialize something concrete, more or less real, some little thing? For example, a bouquet from anyone, a gift, a salary bonus.

When something insignificant is accomplished, a person begins to believe that he can do more. And then he can really change his life for the better.

The main thing is to take any steps towards your desires!

Visualization– a very powerful tool for achieving goals.

Any deed, word, creation of our hands begins to exist in our imagination. The ability to imagine in our imagination what is to come is the ability that allows us to realize our dreams and achieve our goals.

The better we visualize our desired future, the more likely we are to make it a reality.

First, let's define what visualization is. This is the ability to imagine things, circumstances and situations in front of your mind's eye, including, if possible, several senses in your representation, including sight, hearing, smell, touch and taste. You do this all the time when you delve into the past or dream about the future.

This skill is available to almost every person and requires sufficiently developed abilities, creativity and imagination. Although, by developing the skill of visualization, you develop both creativity and imagination. It is believed that the more details you can create in a mental image, the better your skill.

Creative visualization is a very important skill through which you can expand your mental abilities. Additionally, it is the number one ingredient in successful self-hypnosis and the Silva Mind Control Method.

The absence or weakness of this skill will not allow you to move in the direction of the changes you want to make in yourself. Well, now that we already understand the power of visualization, let's look at some simple visualization exercises.

Visualization exercise, level one

Before we continue, we should clarify. That this exercise is intended for beginners, for those who have never encountered the concept of “visualization” and those who know what it is, but have not yet practiced it purposefully.

Some people naturally have a greater ability to imagine things than others, and they are also more creative. If you find that the following exercises are too easy for you, you can start with more advanced exercises.

Find a comfortable place to relax and do this exercise for 20 minutes. Make sure no one will disturb you. Close your eyes and take a few deep breaths to relax your mind.

Start imagining something familiar to you, like an apple. An apple is a very simple object to visualize. Focus on the apple and don't let destructive thoughts interfere with your exercise.

To begin, look at the apple from all sides, top, bottom, side, and around. If you manage to create a clear image of the apple, enlarge it. Examine the peel, is it smooth or rough? Are there any holes on it? What color is this apple, green, red or yellow? Focus on details.

It engages your creativity and exercises your visualization. Spend some time researching these simple details. By examining details, you stay focused on the subject and don't let other thoughts distract you.

You will know when you are ready to move on and when you stop being distracted by anything and everything. If at first you cannot concentrate on the visualized object, do not be disappointed, you have just begun the exercise. Your mind just needs more training.

Now, let's move on to the next exercise. Let's assume that now you can create a clear image of an apple in your mind, you can zoom in and out, and you can also not be distracted as often as before.

Let's go one step further and try to smell the apple. Cut the apple in half and again observe the details. What color is its flesh? Examine its seeds. Pay attention to the contrast of dark seeds with a soft white-yellow core.

Over time, after you cut the apple, watch how the apple begins to darken.

Finally, try to taste the apple. Eat it. Feel the taste in full, as if you were actually eating it. Now, if you do this correctly, your mouth should be full of saliva. When you eat an apple, take three deep breaths and count from 1 to 5, open your eyes.

You have completed the first visualization exercise. This is just the first level and a fairly simple exercise. Repeat this until distracting thoughts no longer interfere with the visualization process, and in the meantime you are able to easily visualize these things.

Also, you can imagine anything that is familiar to you, it does not have to be a fruit. Just choose a comfortable object that is familiar to you and that you can easily imagine. Also, you can use different visualization objects each time you start this exercise. As your skill develops, you can add details, actions, and anything else you can imagine.

Visualization exercise, level two

Now, choose a person you know very well. You can choose anyone, your relative, best friend or someone you like. The absolute requirement here is that you must know this person so well that you can easily recognize him.

You need to do the same thing as you did in the first exercise, except for the cutting and eating. Close your eyes and try to see this person as if he were in front of you.

Focus on the details of their face, then move on to their body. Look at it from the front and back, zoom in and out, and rotate it 360 degrees. Yes, compared to an apple, this exercise will not be so easy for you. However, it is a very good workout.

Once you have a clear idea about the person, try changing his clothing. Imagine him wearing your favorite clothes. See how they look, good or bad. Whether the clothes fit their body or not. Also, try to change their hairstyle.

Over time, your visualization skills, as well as your creative skills, will develop. Once you complete this series of exercises, you will understand the power of visualization.

The first level exercise will require you to spend a little more time than the first level exercises. This is quite logical, since the object of the second level exercise is much more complex than a simple object.

Visualization exercise, level three

As your visualization and creative skills begin to develop, you are ready for more complex visualization techniques. In the third level exercise, you must remain in your imaginary place for quite a long time.

Spend as much time as possible on this level of exercise. In this exercise, you will create an environment, a virtual reality, in your mind where you can move and react.

Start by visualizing the forest. See trees, animals in detail, hear sounds, and smell smells. You must include your senses as much as possible so that your imaginary place is close to reality in terms of properties and characteristics.

Also try creating a mental map of your position so you can track your movements in the virtual environment and know exactly where you are. This will expand your consciousness.

As you progress in this level of exercise, you can add more information about your virtual world, add lakes, waterfalls, mountains, rocks, new creatures, new sounds, whatever you want. In fact, your choices are endless and your creativity can expand to the maximum.

When you feel that you have mastered the third level exercise, you are ready to create a complete continuous experience in the imaginary world. Continuity here means that you will not just see moments of being in virtual worlds, but will be able to be there during the entire exercise, as happens in a dream.

Guided Visualization

For a level three visualization exercise, you can use guided visualization. It can help you cope with extraneous thoughts. Let's see how you can do this.

First of all, you need a device to record your voice. You create the story of the place you want to visit and use your voice to describe the environment you are going to represent and your actions. You will hear your voice and, using prompts, visualize your world.

This is very useful, especially if you are just starting to practice the third level exercise. This will allow you to stay focused on your goal and not be distracted by other thoughts.

If you have successfully completed the third level exercises, you can safely move on to more complex self-development techniques, to managing your own mind. In addition, in previous articles about visualization, we have already talked more than once about how you can use it.

5 Applied Visualization Techniques

1st exercise

Take the photo and study it carefully. Remember as many details as possible. Then close your eyes and try to reproduce the image in your memory. Remember as many flowers as possible, birds in the sky, wrinkles on the skin - whatever is depicted there. If necessary, open your eyes and try to remember even more details. Remember this is not a test: practice until you get really good at it.

2nd exercise

For the second exercise we will need three measurements: take a small object - a pen or key. Explore it and again remember as many details as possible. Continue to exercise for as long as necessary.

Now close your eyes and imagine this object in your mind. The problem will be that you must learn to “rotate” the object in your imagination. Try to mentally “see” every detail, but from different angles. When you feel confident in completing this task, begin to mentally move this object. Mentally “put” it on an imaginary table. “Point” a bright light at it, imagine the dancing shadows cast by this object.

3rd exercise

This exercise builds on the previous one and may be difficult for some people, while others may find it quite easy. This time try to reproduce your object in memory, but with your eyes open.

Try to see it in the real world, right in front of you. And move it again, rotate it, play with it. Watch how it interacts with other objects in your environment. Imagine it lying in front of you on the keyboard, casting a shadow on the computer mouse, or mentally throw it over a cup of coffee.

4th exercise

This is where the fun begins. This time you put yourself in the imaginary picture. Imagine your favorite place. I prefer to imagine my favorite beach. Now imagine yourself in this place. It is important that you are mentally in this place, and not just imagining it.

Next, imagine other places, one after another. What do you hear? Do you hear the rustling of leaves, people talking? What about the sensations? Can you feel the sand you're standing on? What about the smells? Can you imagine eating ice cream and having it slide down your throat?

Again, make sure you are mentally in that place and not just thinking about it. Learn to make your image as stable, vibrant, and detailed as possible.

5th exercise

In the last exercise we learn how to make the image even more vivid. Recreate the image in your mind. Now start moving in it, interact with the details of the environment. Pick up the stone. Sit on the bench. Walk on the water. Roll around in the sand.

Then include someone else in the image. Let it be your lover. Dance with him (her). Or introduce your friend. Talk to him (her). Imagine how he (she) smiles during a conversation.

Imagine him/her playfully patting you on the shoulder. What does it feel like?

Details and realism

We value detail and realism for one simple reason - practice cannot be perfect. And as you must have heard, only perfect practice makes perfect.

If I asked you to imagine yourself achieving a desired goal - be it a successful business meeting, a romantic date, a sports performance - you would probably immediately imagine yourself in the best possible way in this situation. You look cool, win easily, and everyone immediately falls in love with you. This is all well and good and can increase motivation, but if you try to make it a reality without preparation, you will fail.

Realism is the most important aspect of visualization. Soldiers train in the same equipment they will use in combat. No one learns fighting skills by playing computer games.

The same goes for mental training. Everything should be as realistic as possible. I am an amateur boxer and have always used visualization to help with my training. My first mental movie was of myself acting like Muhammad Ali in the ring. But reality sobered me up when I first met a live opponent.

It turned out that my mental images before were just fantasies - building castles in the air. I was just wasting my time.

But when I started visualizing accordingly, I realized that even in my mind I was repeating my usual mistakes. My heart was beating fast, my fists were clenching, I felt overcome by fear. And all this while I was just sitting on the couch!

Did this mean defeat? No, it meant progress. From then on, my mental training began to work for me. Because I transferred all my shortcomings and fears into the “mental ring”, and I transferred all the successes that I achieved there into the real world.

Applying visualization to your goals

What if it's not about physical skills? What if your goal is money, a new career, or a romantic weekend?

The visualization method in such cases is applied in exactly the same way. Here are some tips for using visualization to achieve your goals:

Focus on the positive
A common mistake is focusing on what is the opposite of your goals. When I wanted to lose weight, I imagined myself with a belly across the room, and thought that this sight would encourage me to lose weight. But this was a mistake: imagining myself fat, I remained fat. I had to imagine the kind of belly I would like to have in the end.
Have, don't just wish
Think about what you really want. Next: Do you have it? Probably not. More often than not, desire is the opposite of having. So, when visualizing, don’t imagine that you want it, imagine that you already have it.
Be persistent
You will have to work hard to achieve your goal. Your mind is a muscle, just like your body. Successful bodybuilders did not achieve their success by training 2 minutes a day. They worked hard for this. Make your goal a passion, a mania, the meaning of life.
Be specific
Many people have rather vague goals. They have a vague idea of how rich they would like to be or how famously they would like to travel. Where? Oh, I never thought about that. It's like putting a network into a car, having a vague desire to buy... something. After all, you won’t behave like that, right?

You have a specific goal: I go to the supermarket to buy shampoo and toothpaste. It's the same with your life goals. Detail them as much as possible: a specific amount of money, a specific result of the meeting, whatever it may be.

A few simple exercises to develop visualization skills

Turn on the visualization screen.

Switching on is performed before each lesson; this is a kind of “entrance” to practice.

- Close your eyes
— Collect attention between the eyebrows and, preferably, stop the internal dialogue.
- You see blackness before your eyes, some stains... find the darkest corner.
- Create a bright white dot in the found location.
— Move the point to the center of your field of vision.
— Expand the point into a horizontal white line the length of the entire field of view.
— Expand the line vertically into a screen that occupies the entire field of view.
— There should be a bright white screen in front of your eyes. Check its color.

Exercise 1. Numbers

— Draw a purple number 7 in the center of the screen.
— Hold this image for a few seconds, fully concentrating on it.
— Erase the number 7 and draw a blue number 6.
- And so on, according to the colors of the rainbow, until the number 1.
— Clear the screen.

Exercise 2. Rotation

— Draw a vertical stick on the screen, about half the height of the screen. For example, red.
- Start rotating this stick around its center clockwise.
— Increase the speed of rotation, but monitor its consistency. There is no need to draw different sticks, turned at different angles, there should be one. Also make sure that your physical body does not tense up. It won't give you anything here.
- Stop it, also making sure that you don’t draw a new one, but stop this one.
- Repeat the same thing counterclockwise.

Once you get the hang of using a stick, move on to more complex objects.

2D objects for training: triangle, square, infinity symbol, all numbers.

Target: development of figurative ideas, development of skills of voluntary concentration of attention on sensory images.

Exercise 1. Visualization of images

Instructions: Sit comfortably. Close your eyes. Focus on your breathing. Mentally and deeply inhale and exhale the air. With each inhalation and exhalation, you become more calm and focused on your sensations. Breathe easily and freely.

The body relaxes more and more. You feel warm, comfortable and calm. You breathe in fresh, cool air.

You calm down and get ready to do new work. We begin to master the techniques of forming figurative ideas. I will pronounce individual words, and you should pronounce them to yourself, focusing on their content. After this, you try to imagine images of the words you heard.

1. Visual images:

Orange

2. Auditory images:

Wave noise

Wheel grinding

The sound of water dripping from a tap

The ringing of a bell

The sound of a violin

Angry scream

Howling wind

Birdsong

3. Bodily performances:

Touching silk

Prickly snow

Touching a sticky object

Cold wind

Hot steam

Touching the moss

Warm water

barbed needle

Delicate fluff

Touching fish scales

4. Tactile and olfactory images:

The taste of a freshly cut lemon

Taste of chocolate

Caviar: red, large

Rose scent

The smell of the sea

Freshly cut mushroom

Exercise 2. "White Monkey"

Sit comfortably. Close your eyes. Raise a hand.

Focus on how you feel.

Now try not to think about the white monkey. As soon as you think about the white monkey, lower your hand.

Analyze whether the task was completed? If it was possible, then how?

Discussion of the technique of “displacing” one image by another and its role in self-regulation and self-education.

Exercise 3. Self-developing ideas

Sit comfortably. Close your eyes. Relax. We take a deep breath and exhale. Let's focus on our feelings. Now let’s try to recreate in our imagination a complete picture, a complete image.

Imagine a beach by the sea. Hot day. The sun is beating down. You are in a bathing suit. We stretch out on the sand with pleasure... We look out to sea. Lambs. Heads of swimmers... Let's take a closer look at the horizon line. What appeared there? We look closely... And what is happening around, on the shore?..

The sun is hot, you have to turn from side to side. I want to swim... We enter the water... We feel its touch... What is it like?..

The images go away. Focus your attention on your body. They clenched their hands. We opened our eyes.

Exercises to manage negative emotions

These exercises are designed to help overcome certain negative emotional and sensory states and develop a positive mood.

Exercise 1. Dissolving feelings of resentment

Relax, close your eyes.

Breathe calmly and rhythmically.

Imagine that you are in a darkened theater and there is a small stage in front of you.

Put the person who hurt you on stage.

Bring his image to mind.

Say to yourself the following formula: “A person (this or that image) appears before my inner gaze.”

Repeat this five times.

Then mentally say: “The image is becoming more and more clear.”

When you see this person clearly, imagine that something good is happening to him, something that is of great importance to this person. Picture him smiling and happy. Hold this image in your mind for 2-3 minutes, and then let it disappear. To do this, say the following formula: “The image gradually disappears” (2-4 times). The image has disappeared."

Then, when the person you want to forgive leaves the stage, put yourself there. Imagine that only good things happen to you. Imagine yourself happy and smiling. This exercise dissolves the dark clouds of accumulated resentment. Do this exercise once a day for a month and see how much easier your life becomes.

Exercise 2. Overcoming irritability

Close your eyes. Concentrate on your experiences. Imagine a situation where you feel most irritated, or a specific person who makes you feel this way. Call up the image (following the example of the previous exercise). Activate your imagination as much as possible, experience a situation where you feel that this person annoys you to the last degree. Relax your face and hands, give your will the order to calm down and imagine that you are absolutely patient and do not give in to any of his challenges. Whatever he does in your mind's eye to irritate you, you must be patient. You succeed. Praise yourself, feel satisfied. Record that you like your new behavior. Smile. Dissolve the evoked image in your imagination, lower it. Praise yourself again. Repeat this exercise in different variations, with different people, until you no longer feel irritable in response to minor annoyances in everyday life. In this way you can constantly work on yourself, changing yourself.

Exercise 3. Overcoming feelings of humiliation

Focus on your experiences and become aware of those that make you feel humiliated. Relax your face and hands. Calm down. Feel that you are a person capable of managing your inner state. Feel proud of this feeling. Remember that your opponent cannot recognize you unless you sense it. Think about something pleasant and smile. Smile with mockery. Such a smile can be quite painful for your interlocutor. Learn to use a mocking or contemptuous smile to defend yourself from people who want to humiliate your human dignity.

Exercise 4. Forming a positive mood

(using background music)

Sit comfortably, relax, close your eyes, open your mouth slightly. Breathe rhythmically, but not deeply. Let the body breathe, then the breathing will become more and more shallow. Feel your body becoming deeply relaxed. Try to feel a smile, not on your face, but inside yourself. A smile lights up your entire being. It's like you're smiling with your belly.

Your smile is soft, subtle, like a rose flower blooming in your stomach and exuding its scent throughout your body. Feel how, along with a smile, a good mood and an amazing feeling of peace and inner harmony are born in you. Having given birth to such a smile, you will be happy throughout the day. Now we count to six. “One” – legs are light, “two” – arms are light, “three, four” – heart and breathing are completely normal, “five” – forehead is cool, “six” – arms are strong; take a deep breath and open your eyes!” You feel completely calm and cheerful.