How To Improve Your Visualization Skills
Posted on June 25th, 2012
Visualization is one of the most important components of creativity, goal setting, problem solving, personal development, and sports achievement. Developing your visualization skills can help you improve your imagination general visual thinking skills, which can then be applied in almost any area of your life.
Most training programs that help people improve their visualization skills focus on enhancing how well you can control your images and how vividly you can imagine them. Here is a simple six-step program to help you enhance your visualization skills 1:
Find a quiet place where you will not be disturbed, assume a comfortable position, and relax completely before beginning. Deep breathing and progressive relaxation are a suggested way to achieve the relaxed state.
Practice imagery by visualizing a colored circle that fills the visual field initially and then shrinks to a dot and disappears. Make the circle turn a deep blue. Repeat the process several times, imagining a different color each time. Relax and enjoy the spontaneous imagery that arises.
Create the image of a simple three-dimensional glass. Fill the glass with a colorful liquid; add ice cubes and a straw. Write a descriptive caption underneath the image.
Select a variety of scenes and images and develop them with rich detail. For example, include sport-related images such as a swimming pool, a tennis court, and a beautiful golf course next to the ocean. Practice visualizing people, including strangers, in each of the scenes.
Imagine yourself in a sport setting of your choice. First, imagine that you are watching other people perform the skill or sport that you are keenly interested in. Project yourself into the image as if you were one of the performers. Imagine yourself successfully performing the task in the scene. Change the sport setting and repeat the process again.
End the session by breathing deeply, opening your eyes, and slowly adjusting to the external environment.
Cox, R. H. (2007). Sport psychology: concepts and applications (6th ed.). Boston: McGraw-Hill. ↩
Questions or comments? Send me an email