HI!! HELLO! How are you!? Have you celebrated well these holidays?!🤩🥳
I wanted to come over here today and ask you... Have you ever imagined a situation so vividly that it felt real? Perhaps you pictured yourself having a great day at your job or relaxing on a serene beach, and suddenly, you felt calmer or more confident?
This phenomenon isn’t just wishful thinking; it’s called Visualisation, and it’s a powerful tool supported by neuroscience and psychology.
In this blog, we’ll explore the science behind visualisation, how it works in Hypnotherapy, and how you can use it to create positive changes in your life.
So. First of all, let’s define some terms...
What is Visualisation?
Visualisation is the practice of creating mental images to rehearse or experience something without it physically happening.
In Hypnotherapy we call it "in vitro" experience - where you practice in a controlled mental space - whereas an "in vivo" experience is one where you come face to face with a scene or trigger, an in real-life experience.
Visualisation is widely used in sports psychology, therapy, and personal development.
Athletes like Michael Phelps and Serena Williams use visualisation to prepare for competitions, imagining every detail of their performance to enhance their physical execution.
In therapy and Hypnotherapy, visualisation helps individuals achieve personal goals, overcome fears, and manage stress by mentally rehearsing positive outcomes.
So far, it seems very promising... but, you might be wondering... what is the ActUaL SciEnCE supporting such things...?
The Science Behind Visualisation
Let’s dive into some facts now.
The brain doesn’t differentiate between imagined and real experiences.
Whenever you think of something, a scene, a task ahead of you, or something traumatic that happened in the past... your brain is actually rehearsing that experience and it is somehow transporting you into that reality, which is why we get bodily(physiological) responses when we simply THINK of the scenarios that create those emotions.
This phenomenon is supported by several fascinating mechanisms:
Mirror Neurones: These specialised brain cells react to imagined scenarios as if they were happening, activating the same neural pathways used during the actual event. When we’re able to see something through visual imagination (visualisation), mirror neurones offer us a “felt” sense of it - in other words, a part of our brain feels like we’ve already experienced that scenario.
Mirror neurones offer us a “felt” sense of it - in other words, a part of our brain feels like we’ve already experienced that scenario.
Neuroplasticity: Visualisation strengthens neural connections; repetitive positive imagery strengthens new neuronal connections and pathways, reinforcing desired behaviours and emotional responses. This practice physically changes our brain, it “rewires” our brain positively.
Parasympathetic Activation: Visualising calming scenes or successful outcomes helps regulate your nervous system, reducing stress and promoting relaxation. In this case, taking part of a Guided Imagery visualisation or visualising a Goal can help us feel relaxed and in control of stressful events ahead of us.
So how does Visualisation link to Breath-work & Hypnotherapy?
Well, let’s say that Hypnotherapy amplifies the power of visualisation by guiding you into a deeply relaxed state where your subconscious mind is more open to positive suggestions. And together, with deep, belly breathing, this turns into a complete Mortal Trio (ahaha), well more of a Life-Changing Trio!!🤩😮💨
In this deeply relaxed and open state, your mind can vividly imagine new possibilities, reinforcing them as achievable realities.
For example, a client overcoming a fear of public speaking might come for a Hypnotherapy session, enter a relaxed state, breathe deeply and learn how to visualise himself delivering a speech confidently, receiving applause, and feeling proud. Or he might choose to visualise, for instance, him having given a very good presentation in the past, and seeing himself doing as well as he did back then - if not better - in the presentation ahead of him!!
Through repetition and guided imagery, visualised narratives replace fear with empowerment.
Good so far?
Let’s try a simple Visualisation Exercise now!! For Calm and Focus...
Visualisation Exercise for Calm and Focus🧘
1. **Get Comfortable:** Sit or lie down in a quiet place where you won’t be disturbed. Close your eyes for this exercise if it feels comfortable to do so.
2. **Breathe Deeply:** Take a few deep breaths, letting your body relax with each exhale.
3. **Create a Scene:** Imagine a place where you feel completely safe and at peace. It could be a sunny meadow, a quiet forest, or a gentle beach.
4. **Engage Your Senses:** Picture the colors, hear the sounds, feel the textures, and even smell the air. Let your imagination bring this scene to life.
5. **Anchor the Feeling:** Notice the calmness and safety you feel. Imagine carrying this feeling with you throughout your day.
6. Bring yourself back to Reality:** Wiggle your toes, open your eyes and bring your awareness back to the present moment.
Give this a shot, daily, for a week... and observe how it affects your mindset and overall well-being. 💕✨
In essence... the Practical Benefits of Visualisation
Visualisation can bring numerous benefits, including:
- Reduced stress and anxiety.
- Improved focus and confidence in challenging situations.
- Reinforced goals and habits through mental rehearsal.
- Increased positivity, motivation & energy.
The best thing about this is that you don’t need to be an expert to visualise effectively. Your imagination is already your most powerful tool—all you need to do is use it with intention. Isn’t that amazing!!?✨😮💨
Visualisation is a simple yet transformative practice that can help you enhance the power of your mind. Combined with Hypnotherapy, it becomes even more effective, enabling you to achieve your goals and create lasting change.
What do you think? Will you be giving it a try? Have you ever tried it before? What are your thoughts on it?
Much love,
Teresa Jay 💕
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REFERENCES
Brandon, C. (2020, October 19). Visualisation – It’s like weight-lifting for the brain. Springer Nature. https://communities.springernature.com/posts/visualisation-it-s-like-weight-lifting-for-the-brain
Gatto, L. (2019, April 27). Serena Williams: “I am a strong believer in visualization”. Tennis World USA. https://www.tennisworldusa.org/tennis/news/Serena_Williams/69764/serena-williams-i-am-a-strong-believer-in-visualization-/
Rider, R. (2023, July 11). What do mirror neurons and your unconscious mind have in common? Visualization. MettaWorks; Mettaworks LLC. https://mettaworks.io/what-do-mirror-neurons-and-your-unconscious-mind-have-in-common-visualization/
Star, K. (2011, December 29). Visualization techniques can help manage your symptoms. Verywell Mind. https://www.verywellmind.com/visualization-for-relaxation-2584112
What is visualization meditation and its benefits? (2018, August 6). Betterhelp.com; BetterHelp. https://www.betterhelp.com/advice/visualization/what-is-visualization-meditation-and-what-are-the-benefits/
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