This is the third installment of my “Laying the Foundation” series. Visualization was one of the hardest things for me to use as a tool as I started to develop my work. Why? Because it was hard to visualize my future and to think of things I desired when I felt I didn’t deserve it. 

But over the last few years, visualization has become a favorite of mine. I use it not only to imagine the future, but to interrupt negative thought loops and also to get me out of my head when I get stuck in a rut. Yes, it still happens. 

Visualization is a powerful tool that can help you achieve your goals. It is a technique that uses images and words to focus on creating your desired outcomes. Visualization can help you increase your motivation, clarity, and focus. 

What is Visualization?

Visualization is a form of mental rehearsal that can help you create a clear picture of what you want to achieve and how you can get there. 

It is more than just daydreaming or fantasizing about the future. Yes, it's related to your imagination, but it is a deliberate practice that requires focus, concentration, and visualization techniques. When you use visualization, you are actively engaging in the process of manifesting your goals and dreams. 

Visualization also helps to build confidence and motivation to reach your goals. And effectiveness of visualization is scientifically backed. 

For example, a study by the University of Chicago found that people who visualized their goals were more likely to achieve them than those who did not. Another study by Stanford University found that visualization can help to reduce stress and anxiety.

How to Set Your Goals Through Visualization

When it comes to setting goals, visualization can be a powerful tool. Before you can visualize your goals, it is important to have a clear understanding of what you want to achieve. 

1. Take some time to sit down and write out your goals. Once you have a clear picture of your goals, you can then use visualization to help you reach them.
2. Start by visualizing your goals as if they have already been achieved. See yourself in the future, with your goals already accomplished. 
3. Feel the excitement and satisfaction of having achieved your goals. Hold this image in your mind and focus on it.
4. When you visualize your goals, be sure to focus on the positive – even if it's hard and you’re not in the place you want to be. 

Four Visualization Techniques

There are many visualization exercises that you can use to help you reach your goals. 

Create a Vision Boards 

A vision board is a physical representation of what you want to achieve. Fill your vision board with pictures or words that represent your goals.

This can help you stay focused on your goals and take action towards achieving them.Yes, you can make Pinterest Boards to create visual representations of your goals!

Practice Visualization Meditation 

Visualization meditation is a form of meditation in which you focus on an image and use it to relax and clear your mind. Visualization meditation can help you gain clarity and focus on your desired outcome.

Create Mantras and Affirmations 

Tie your visualization to mantras and affirmations. If you’ve used my mantras and affirmations exercise, you can use those statements as part of visualization. Using them as positive statements helps to focus your mind on the desired outcome. 

Visualized Writing

Visualization writing is a form of journaling in which you write about your goals and desired outcomes. To practice visualized writing, start by finding a quiet place to sit and relax. Close your eyes and take a few moments to clear your mind and focus on your breath. 

If you want to go deeper into creative visualization techniques, one of my favorite workbooks is The Creative Visualization Workbook by Shakti Gawain.

10 Writing Prompts to Help You Practice Visualization

Here are ten writing prompts that can help you explore visualization. 

1. Describe a place you have visited that you feel connected to. 
2. Imagine a moment in your life that left a lasting impression on you. 
3. Create a scene using all five senses. 
4. Describe a dream you had in vivid detail. 
5. What does your perfect day look like? 
6. Create a vivid portrait of a person you admire. 
7. Imagine a place you have never been to before. 
8. Describe a place that has been meaningful to you in the past. 
9. Describe the sounds of a peaceful morning. 
10. Create a vivid landscape of your favorite season.  

Visualization is a process and it takes time to start believing the images you’re creating in your mind. Don’t get too attached to the outcome. Visualization is about focusing on the process, not the result. So what can you imagine today?