Visualisation Exercises

how to visualize

Visualization Exercises

Do you have a problem with visualization?

Don't know how to visualize?

No problem, I found some easy to do visualization exercises for YOU.

It's interesting how many people have a hard time with visualization. "Our intellect tends to complicate everything." It can be the most simple thing and our mind makes it complicated, can you relate? 🙂

Visualization is an intuitive process and not very logical. You just do it and by practicing the principles you will get more comfortable with the process. The most important step is: leave logic out of it and just do it! Some people see very clearly and some do not, I sure don't, but I have strong feelings. I imagine I see things and that works too.

Visualization is important if you want to achieve your life dreams and life goals. It will help you to create the life of YOUR dreams.


I found this article by Brian Tracy, "The Master of Efficiency" very helpful, especially for  people who need more instructions and answers.

Visualization Exercises in 4 Easy Steps

How Often?

The first aspect of visualization is frequency. This is the number of times that you visualize yourself performing in an excellent way, in a particular event or circumstance, to achieve a particular goal. The more frequently you repeat a clear mental picture of your very best performance or result, the more rapidly it will appear as part of your reality.

How Long?

The second element of visualization is the duration of the mental image, the length of time that you can hold the picture in your mind each time you replay it. When you deeply relax, you can often hold a mental picture of yourself performing at your best for several seconds, and even several minutes. The longer you can hold your mental picture, the more deeply it will be impressed into your subconscious mind and the more rapidly it will express itself in your subsequent performance.

How Clearly?

The third element of visualization is vividness. There is a direct relationship between how clearly you can see your desired goal or result in your mind and how quickly it comes into your reality. This element of visualization is what explains the powers of the Law of Attraction and the Law of Correspondence. The vividness of your desire directly determines how quickly it materializes in the world around you.
 Here is an interesting point: When you set a new goal for yourself, your image or picture of this goal will usually be vague and fuzzy. But the more often you write it, review it, and repeat it mentally, the clearer it becomes for you. Eventually, it will become crystal clear. At that point, the goal will suddenly appear in your world exactly as you imagined it.

How Intensely?

The fourth element of visualization is intensity, the amount of emotion that you attach to your visual image. In reality, this is the most important and powerful part of the visualization process. Sometimes, if your emotion is intense enough and your visual image is clear enough, you will immediately achieve it.

Of course, the elements of frequency, duration, vividness, and intensity can help you or hurt you. Like nature, the power of visualization is neutral. Like a two-edged sword, it can cut in either direction. It can either make you a success or make you a failure. Visualization brings you whatever you vividly and intensely imagine, whether good or bad.

Action Exercise

Continually feed your mind with clear, exciting, emotional pictures. Remember, your imagination is your preview of life's coming attractions. Learn how to accomplish all of your goals here.


Great advice and great tips, thank you Brian.

Visualization and goal settings are 2 of the most important ingredients in order to create success. It's also very helpful to create a vision board, it will help you with the visualization process. Keep in mind that the more you practice, the easier and more effective it gets. The only way to mess it up is by not doing it, so get started NOW.

Do you have any other visualization techiques? Please share them with us and leave a comment 🙂

You Can’t Use Up Creativity

you can't use up creativity

 

You Can't Use Up Creativity

The more you use it, the more you have. Are you creative? Sure you are! Creativity does not mean you have to paint like Monet or write like Ernest Hemingway. Creativity shows itself in many ways and it can be simple things like flower arrangements, table arrangements, your garden, taking pictures. Expressing yourself with how you dress, the jewelry you wear, the make up you choose, the way you communicate, it's all creative.

Continue reading “You Can’t Use Up Creativity”

Empower Yourself – Nourish Your Soul

Empower Yourself Nourish Your Soul

 

Empower Yourself – Nourish Your Soul

Instead of making goals for your business or material needs, why not  set some soul intentions for the well being of YOU, your spirit.
I read it somewhere and thought: "what a splendid idea". So what's the difference between soul intentions and other intentions, or life goals?
For example most intentions or resolutions are kind of competitive. We want to make more money, do more work, be better at something, look better for others, in short have more and be more.


Soul intentions are about our soul needs, which is: more love, more compassion, more forgiveness and more acceptance.
Below are my soul intentions and if you don’t know what yours are, please borrow some of mine…………………………soul needs are universal🙂

  • I will do things that make me happy
  • I will float in hot water as much as I can
  • I will get at least one massage per month
  • I will eat food that nourishes my body
  • I will walk and go to the gym
  • Sometimes I will allow myself a burger, bacon and eggs and a cookie
  • I will find a spiritual group and 12 step meetings  in Germany
  • I will connect more with real people in life
  • I will be creative
  • I will accept and love my parents and kids just the way they are, even when they annoy me.
  • I will be aware of what I do and how I react
  • I do whatever I can to be kind and of service to others
  • I will do the things I need to do even when it scares the hell out of me.

Ok, I’m overdoing it, but this is what I need to do in order to be content. Most of the items are incorporated into my life already, so it does not feel like “oh my god I have to do all this”. No it’s how I love to live my life. My life is a spiritual practice and sometimes it’s all great and sometimes it’s the pits, but its ok.


Sometimes everything is easy and flows like a miracle and the next day nothing flows. I’m learning that if I don’t get so attached to the good days, it’s not so hard to not get attached to the "not so good days". It’s all just energy, good, bad, negative, positive vibration.


It is very important to not make important decisions when angry, tired or disconnected. Self care is improving your connection to your life force and the more you take care of your body mind and spirit needs, the better you will feel.
We live in a world where stress, workaholism and self abuse is awarded. So it’s time to undo the damage and incorporate play, fun and some serious "self indulgance" into life.


Some simple tips how you can do it:

  • Do some lovingkindness meditation
  • Create a vision board
  • Keep a journal and write down your soul intentions
  • Create a ceremony about giving your vows to your soul intentions

Place your vision board or a poster board with your written intentions, where you can see it. You will notice that the more you will take care of your needs, the happier you will be. This in turn will attract more of the same energy into your life. It’s a miracle, it truly is. Make a commitment to yourself!

A simple lovingkindness meditation for you from Jack Kornfield.

May I be filled with lovingkindness.
May I be safe from inner and outer dangers.
May I be well in body and mind.
May I be at ease and happy.
May you be filled with lovingkindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy

What have you noticed when you take care of your needs and you nourish your soul? Please leave a comment 🙂
 

Sometimes We Need To Say No

Say No

 

Sometimes We need To Say No

Women have a hard time to say no, mothers have a very hard time to say no.

Why is it so difficult?

  • We want to avoid conflict
  • We want to be nice
  • We have a good heart
  • We want to fit in

For me "no" is one of the hardest words, but the good news is: it can be learned, like anything else that's new. First it feels uncomfortable, but it gets easier the more we practice it.

How to do it!

Have you heard that it takes 21 days to learn a new habit?

  • For 21 days say "no" whenever you know that you do not want to do something.  Make it a practice just for the heck of it! Empower your life by saying no. You have to be ok with the feeling of unease in your body until you get used to it. This is tip #1 when trying to learn new behavior, do not let it scare you away, it's a normal reaction of the body.
  • Be with the feeling of discomfort
  • Be aware and take the time to pause every time someone asks you for something. No exeption, you just say: Let me think about it or: I will let you know tomorrow, giving you enough time to sit with it. You can feel it in your body, if you do not want to do it, it might be a heavy feeling of unease in your abdomen.
  • Pay attention to your body, it's empowering to know how your body reacts.

I always admire people who are determined and tough, who know what they want and do what they say, but that's not me. I am so compassionate that I always want to help everybody, even if I do not have the time or energy to do so. One would say that there is nothing wrong with this, but if you do too much of it, especiallly for people who take advatage of you, you get resentful and that is not a very empowered place to be.

We are in integrity when we feel good about our actions.

Below some quotes about saying "no"

“…there are often many things we feel we should do that, in fact, we don't really have to do. Getting to the point where we can tell the difference is a major milestone in the simplification process.” Elaine St.James

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“No is a complete sentence and so often we forget that.
When we don't want to do something we can simply smile and say no.
We don't have to explain ourselves, we can just say "No".
Early on my journey I found developing the ability to say no expanded my ability to say yes and really mean it.
My early attempts at saying no were often far from graceful but with practice even my no came from a place of love.
Love yourself enough to be able to say yes or no.” Susan Gregg
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“Buy yourself some time. Interrupt the ‘yes’ cycle, using phrases like “I’ll get back to you,” then consider your options.” Auliq Ice
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“Being unable to say no can make you exhausted, stressed and irritable.” Auliq Ice

So just for this week practice to say no and let me know how it worked, leave a comment below 🙂