There is a famous quote traditionally attributed to the famous film producer Walt Disney which says: “If you can dream it, you can do it.” Although at first it may seem a bit utopian, there are a number of techniques to which this phrase could well apply.
Creative visualization is one of them. This cognitive technique is based on a precept very similar to that of this famous quote. Then we explain what it is and how we can practice it.
What is creative visualization?
Creative visualization in a cognitive technique in which, using our imagination, leads us to create a series of mental images in which we project our goals.
The purpose of this creative visualization of our goals and the vital changes we want to achieve is increase our self-esteem, our self-confidence and facilitate adaptation in the face of these changes.
In addition, practicing this technique can help us change our emotions and feelings about our future; facilitate the experimentation of well-being both at the individual psychological level and at the social level.
There is nothing mystical or enigmatic about creative visualization, it is about using our imagination to modify our thoughts. Having positive thoughts and images about what we want can subconsciously condition us to achieve it.
We actually use creative visualization almost every day, it’s just that we’re not aware of it and we’re not doing it in an orderly or regulated manner.
Help to lead us to action
This technique is not as simple as it sounds. We can’t make our dreams come true just by imagining them. Each person, because of their beliefs, has certain limits when it comes to changing certain aspects of their life.
Therefore, we need to keep an open mind and overcome our limiting beliefs. It is not enough to fantasize. It will take us a while, but with practice things will start to change.
Almost all of us have thought over and over again about everything around us. We spend hours ruminating our thoughts on 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 differences regarding the guidelines for creative visualization. Certain hypotheses, such as the computer image theory, have developed a series of regulated and ordered guidelines. however, other theorists or practitioners are much more flexible when developing the rules of its practice.
However, they all have several things in common. Below, we present a series of steps to follow in order to achieve the creative visualization satisfactorily.
1. Have clear goals
First of all, it is essential to know what we want to accomplish. Having clear goals is essential in order to be able to focus on them.
Likewise, a key requirement is that these be realistic and sensible so that we can take them well. For example, although we spend every day imagining that the lottery has hit us, it is neither realistic nor in our hands; it is therefore unlikely that we will be successful.
2. Generate mental images
Once we clearly know what we want to achieve, we give way to the mental generation of these images. Use memory and imagination processes we have to mentally recreate those situations or METARs that we want to achieve.
It is important to use all of our senses and to be as precise as possible.
3. Maintain a creative visualization
it means preserve and maintain these images over time, Intentionally. To do this, we can sit in a quiet place without distractions, take a deep breath, and mentally reproduce these images.
It is advisable to perform this practice at least twice a day for about 10 to 15 minutes. Creating a routine is essential so that these images don’t break down or degenerate over time.
4. Inspect the images
During this phase, we have to inspect the mental image once we have created it and maintained it for a while.
We need to explore it carefully and make sure it is the way we want it to be. as good as perceive the feelings and emotions that it generates in us and make sure they are positive.
5. Transform the images
Finally, once the image has been 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 quite convince us we will have to rethink and find that point that brings us well-being and seems satisfying.
Tips for creative visualization
In addition to the steps for creative visualization of mental images that reflect our goals, there are a number of recommendations for this technique to be performed effectively.
First of all, and as discussed above, we need to develop our openness. Keeping an open mind is essential to adapt and manage the changes around us. In addition to being able to identify the opportunities that are presented to us in life.
In addition, it is essential to maintain a positive attitude towards our mental images. through the use of reinforcement thoughts and words we can fight our doubts and negative thoughts.
Finally, as with everything we do, we need to be consistent and believe in ourselves. If we stop trying everything at onceWe probably never get it.
In the therapeutic field, creative visualization aims to provide the patient with tools to deal with difficulties or setbacks inherent in the course of life.
This technique, guided by a psychology or mental health professional, It allows the person to more easily replace the 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 goal is to educate the patient in creating mental images that change their perspective of the problem and provide plausible solutions.