Before you begin your visualization, practice triangular or squared breathing for 12 rounds. Then systematically tense and relax your body, beginning with your scalp/forehead and moving to your eyes, then your cheeks, neck, shoulders, upper arms, lower arms, hands, chest, abdomen, back, hips, upper legs, lower legs, and finally your feet. Squeeze or flex these body parts one at a time for several seconds. Then relax by releasing the tension, and strive to feel the residual effect of the tension while at the same time imagining that that part of your body is melting. The whole tense-and-relax process should take no more than five minutes.
Step Three. Count backwards from 50 to 1, seeing the numbers in your mind as you go. If you get lost in thought along the way, start over at 50 again. This exercise will help you build your powers of concentration. You want to be able to count from 50 to 1 without losing track or focus.
Step Four. Now you are ready to begin visualization. First, create a mental screen to project your visualization on. Imagine yourself in a theater gazing up at the white screen, or in a conference room looking at a projector screen, or even in your living room watching a big screen TV. Once you can see this screen in your mind, you can project your visualization onto it.
Don’t worry if you can’t see everything perfectly. Some of us are primarily visual, others are more oriented to sound, and still others focus on feelings. So if you can’t visualize perfectly, just pretend you can. Try talking yourself through it. Simply jump in and narrate. You could say something like, “I see myself looking lean, muscular, and beautiful. I feel absolutely fantastic.”
Visualization is a skill and like any other skill you have to develop it through practice. If you can’t envision your perfect body in the beginning, use the training aids we talked about earlier. Exercise your visualization muscle every day and soon you will be visualizing clearly.
Step Two.
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