A visualisation is a strong tool you can use to combat stress, anxiety and anger as well. It can help you learn how to channel and change negative emotions into positive ones.
It can also help you reach all your career goals because it helps you keep you focussed, charge your batteries, be more aware of how you feel about certain events in your life, increase your confidence and improve your interpersonal skills.
How do you relax and visualise?
The steps for doing relaxation and visualisation can be quite simple. First, you need to find a comfortable place to lie down or sit and close your eyes. By closing your eyes, you will be blocking out all the visual information your brain is receiving. This is so you can concentrate on what is going on inside you.
Focus on your breathing for a couple of minutes and while you inhale, imagine that positive energy rejuvenates you and makes you feel good as it is entering and flowing through your body. As you slowly exhale, imagine all stress and negativity, from every part of you, leaving your body. Try not to think about anything else than the good energy you are breathing in and the negative thoughts you are breathing out. When you feel you can’t take in any more positive energy and have let all negativity leave your body open your eyes.
Next step is to visualise success. Success to you may mean that you will get the promotion you desire, finish the IRONMAN, get your certificate in accountancy, save enough money to travel to Miami or change your life completely and start a new career.
When you are visualising, you may want to close your eyes again. Imagine your way to success as a journey. Picture in your mind the situations which have already occurred and those which may occur in the future with your career leading to the success you desire.
See the challenges and select one which you would like to deal with today. Useful reading about self-awareness here.
Imagine how the challenge will present itself and yourself going confidently through the day ahead in your mind. How are you going to come up with a solution to solve the problem? Imagine yourself as you solve it or as you direct others to execute your idea. See the project completed and feel the pride of success. This will help you act more confidently in the real world.
The final step is to slowly open your eyes. Continue being aware of your breathing. Hold the peace and calm you brought in and the focus on success you are manifesting in your life. Hold these two things with you as you navigate your day.
You may repeat this quick relaxation and visualisation until you solve the situation, and then concentrate on meeting the next challenge until you feel you achieved the success as you defined it for yourself.
Here are a few examples of how visualisation can help you
Helps focus your mind
Relaxation and visualisation can help you focus your mind, take your time to visualise your goals and determine what you need to do to meet them. Take a few moments each day and sit quietly. Clear your mind. Focus on your breathing and relax. Once you feel relaxed and calm begin to visualise what you need to accomplish that day.
Think about the beginning of your day and decide what you will do right after waking up in the morning and what you will do next. If you are fed up with writing lists and feel overwhelmed during the day, find a quiet corner, sit down, calm yourself and imagine all the tasks you have to accomplish during the afternoon as little bubbles around your head. You can colour them the way you want and decide what their texture should be. The more important ones may be larger than the others, and the more urgent ones may be orange or even red in colour. Concentrate on the large and red ones and put the rest into a basket for tomorrow. If you think you have too many large or red bubbles, you need to think your life and accountabilities over, because you probably have taken on more than you can bear.
You can plan the steps you need to take for the rest of the week the same way.
If you relax and visualise before work it can help you focus clearly on the tasks ahead for the day. This can help you figure out in advance what you need to do to handle those tasks most effectively and most efficiently. Your effectiveness at work should improve and you should feel much calmer and less anxious because you have already anticipated what was to come and made a plan to address each challenge. Relaxation and visualisation can greatly reduce your stress level at work.
Calms you when you are stressed
Use breathing, relaxation and visualisation to calm you when you are at work and things get stressful. Just take a minute and sit at your desk. Close your eyes. Clear your mind and think of being somewhere relaxing. This place can be where you spent your holiday last summer, or a place you dream of travelling to, and it can simply be a bench in the park near your home. Stay there for a moment or two. Open your eyes and you will feel calmer.
This is a quick exercise you can do at your desk in 5 min. Afterwards, you will find your mind clear and focussed. You will be seen as being cool, calm and collected under pressure. Your line manager will notice it and you may find promotional opportunities opening up for you.
Helps prepare for important meetings
This is the same technique used for focussing your mind but applied slightly differently. You still sit, close your eyes, control your breathing and clear your mind. Now do your presentation in your head. You can also do this by reading it aloud. Try to look at it as if you were hearing it, not reading it. If it does not make sense, make changes and adapt your presentation. In your imagination, the presentation should go perfectly and everyone will provide you with a positive feedback and helpful guidance.
Now open your eyes, remember the positive feeling about a successful presentation, think about what you did right in your visualisation; and keep that in mind during the presentation. You will go into the meeting feeling calm and confident in your success.
Relax and visualise before confronting another employee
When things at work get stressful, avoid making an emotional reaction in front of your supervisors or other employees. Take a moment to calm yourself. If someone has said something to upset you, take three deep breaths in and out or count to ten slowly. To me it works, when I start the count at ten and decide that by the time I am reaching one, I will be calm again.
Close your eyes and think about what you would like to say and how you think the discussion will go. At first, even this imagined discussion may get heated in your mind. Next, think about what you would like to achieve and select those parts of your “fantasy” discussion which help you achieve what you need. Try to determine the best outcome. Open your eyes, breathe slowly, which will help you be calmer, and address the problem rationally rather than emotionally.
As you adopt this practice into your daily life, you will find your general attitude begins to change. You will act and feel more self-confident. You will be more organized and more efficient at work. Furthermore, you will be able to reach your quicker because you have really taken the time to think about what you want to accomplish.
As things in your career develop and things change, so will your goals and plans.
Relaxation and visualisation is a flexible tool you can use all your life to help you stay cool, calm, and collected. You will have the skills necessary to be flexible to change the course of your life, step by step. The next step is The psychology of positive thinking.