The process of creating mental images in one’s mind as a tool for creating what you want in life is at the center of many self-help, personal development and ‘how-to-be-successful’ books, seminars and tapes. Visualization may or may not be able to change the results of an upcoming test, for example, but that doesn’t diminish its benefit. At Choosing Joy, we believe that actively creating positive images in our mind coupled with a sincere expectation of ‘good’ can enhance our emotional wellbeing. And with mounting evidence of the mind’s affect on the body, we also believe these tools are key elements in an overall positive mental attitude – they put positive thinking into action, and are affirmations unto themselves.

While scientific study in this area is very new, many of us have probably experienced success with visualization in some form. Have you ever told yourself you’re going to “get a parking spot right out front” and seen it in your mind’s eye, and then gotten it? While this is a simple case that many may dismiss as luck or coincidence, we see the real benefit as the resulting absence of normal “parking anxiety” – even if that anxiety is alleviated just for a short period of time.

How you choose to visualize and expect good things, and what they may be about, will be as unique as you are. Perhaps you really want to take courses or participate in other extracurricular activities in the evening, or maybe you miss driving and yearn for a road trip that includes a stop for mile-high pancakes. Or it might be that what you most want is a successful treatment, and some positive news on an upcoming test. Or maybe it’s all of the above.

Think about what’s important to you and make a list of some of your desires (be it an activity, something material or simply a state of being) – or just pick one or two top ones. Be as specific as possible and express them as a positive; ie. don’t focus on what you don’t want (eg. “I don’t want this illness”) – as that could generate feelings of fear or sadness, or other negative emotions. Under each item, write as much detail as you can about how you would feel – both physically and emotionally, if you were to get what you want. If writing isn’t your thing, then simply think about these points in detail. Then enter the world of your imagination!

Seeing it …
Visualization is about using your imagination – imagining yourself having what it is you want. Some suggestions if you’re new to visualization:

• you may wish to start by dedicating a small amount of time (3-5 min.) when you’re in bed, just before you go to sleep and as soon as you wake up
• focus on one desired item per visualization to start; it will feel natural to add more once you are connecting with the process
• don’t worry if you can’t actually “see” concrete images in your head (do close your eyes); do your best to imagine how you would feel, both physically and emotionally, to have what it is you want, and simply stay with that feeling for as long as you can
• feel free to improvise along the way – your visualization doesn’t have to be a set recipe; it can change and morph, to only the limits of your imagination!
• be as specific as you can; eg. if a desire is “I want to be well”, translate that into specifics and visualize those (ie. what would you want to do if you were better, what would it mean to you and those around you, etc.)

With regular practice, visualization can become almost second nature to you. We think you’ll soon discover the benefit to your emotional wellbeing and find yourself visualizing throughout the day – even with your eyes open. And if you experience having any of your desires come to fruition, either in whole or in part, your emotional wellbeing will be given an extra shot of joy!

Believing it …
Have you ever heard someone say, “I’ll believe it when I see it!”? We would like to suggest that there is a better chance of you seeing it when you believe it. Having an underlying belief of skepticism when using visualization as a tool can be counter-productive to the process. We can all probably think of a time when something bad happened – ‘just like we knew it would’. Can you think of a time when something good happened, like you knew it would? If you can, you can probably also recall your positive emotional experience leading up to the success.

Point to Ponder
We don’t want to be trite and suggest that you are guaranteed to never have bad things happen, or you’re guaranteed positive outcomes if you adopt these practices. Our bodies, as well as life itself, are complex. But, the ability to affect future outcomes is less of an issue when considering the quality of your journey along the way. When the choice of two paths to what may be the same result is in front of you, wouldn’t you rather take the one that’s full of positive anticipation, joy and the possibility of a better outcome?