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Do You Visualise?
Whatever you believe the answer to be, it's actually ‘yes’. Visualisation doesn't have to be targeted and consciously practised for it to be happening. We do it all the time. How often do we picture a scenario based on how we imagine something might turn out? This can be anticipation of something exciting or fun but for too many of us it's often worry or even fear of how something might play out.
But it's just imagination, so does it matter?
It really does. Our brains are unable to tell the difference between real and imaginary which is why visualisation is being used nowadays as a performance enhancing technique in sport and by people in other walks of life as referred to in this article from the Atlantic International University.¹ This is consciously applied visualisation to achieve better results e.g. in sport. And for many who use it, it appears to work. The repetition of imagined details effectively creates neural pathways in the brain that correspond to the desired performance, making the positive outcome more likely. If, on the other hand, we're mentally rehearsing, say, a distressing argument over and over again, not only might we be primed to be argumentative in an actual exchange with someone, we've also induced a stress response in ourselves. The brain has perceived this ‘mind movie’ as real and thus responds accordingly. Cortisol levels are raised and the whole body goes into sympathetic drive meaning it's geared up for fight or flight.
Can visualisation help with healing?
On the plus side, what might be happening in the body if a positive scene is replayed over and over? Dr David Hamilton explains in this short video² how visualisation can be used to support healing. Is there really anything to lose by trying it? What if it yields some positive results whether they be modest or noteworthy? Studies are optimistic. But is it easy? Are the positive effects lasting?
The answers to the above can vary significantly according to the individual, but there's a potential challenge that might affect several of us, and I'm quite certain it once included me!
Why does it seem to work for some people and not others?
Successful visualisation means regularly setting aside some time for mental practice. And that might be hurdle number one right there. We've put ‘busyness’ on such a pedestal that appearing, even to ourselves, to ‘do nothing’ feels wrong, lazy, and a reason to feel guilty! Does this make you feel ready for a calm, clear-headed exercise? Probably not. And what about all the other thoughts vying for your attention? A conversation from yesterday, a daunting task tomorrow or an on-going annoyance that won't release its hold. Such stress-inducing mind activity will very likely quicken your breathing which may be on top of an already slightly too fast, albeit generally imperceptible, breathing rate. And if you are habitually breathing too fast, it's not a sign that there's something wrong with you, but rather that you, me and pretty much everyone is finding our fast-paced modern society to be a poor fit for our ancient biology. Less than optimum breathing is a very common consequence.
So what can we do?
Rather than launch straight into a visualisation, take a couple of minutes (at least) to soften and slow your breathing. Ideally, make the exhale a little longer than the inhale. This is one of the best ways of telling your brain that you're safe and that you can relax. Think of it like preparing the soil before you plant a seed. Then, from this state of calm, begin your visualisation meditation. Play it several times over, believe it and enjoy it; the more you can include corresponding emotions, the better the results seem to be. Then let it go and get on with your day….until the next round. Repetition builds the new neural pathways.
But what happens if shortly after your practice your breathing returns to its modern-life-induced challenged pattern? If you're breathing dysfunctionally e.g. a little bit too fast for your body's needs, your brain is likely to be getting a persistent message that you're not entirely safe and you need to look out for threats. It needn't be overt but it's taken you out of the state of relaxed enjoyment that you experienced earlier and replaced it with a low level hum of anxiety that may well dominate day after day because it's triggered by your current default breathing. This will ensure that the pattern repeats however diligent you are with your visualisation practice. Have you then effectively dug up the seed you so carefully sowed and thwarted its chances of developing successfully? Or do you get results only to find that something seemingly mysterious in you sabotages them? If this is the case, you may well conclude that visualisation doesn't work and you may feel discouraged from keeping up your practice. Or worse, you may feel that you've failed. Other people make progress with it, so why not me?!
If there's any chance that it's your breathing that's holding you back then I recommend you seek to address it. Persistent low level anxiety will likely thwart more than your ability to sustain positive beliefs about your visualisations. And breathing is retrainable! Will you need to hire someone to work with you? Maybe, maybe not. It depends on a number of factors. There's an article on our website which should help you to weigh up some of the pros and cons. Either way, you can always book a free exploratory zoom call with me to answer some of your questions and have your breathing evaluated.
This is your life and I’d love you to flourish.
~ Annette Henry
¹The True Power of Visualization - Atlantic International University https://share.google/byi1lPYHHlNYXVte7
²Dr David R Hamilton - visualisation, why we have the ability to do it and how it can enhance healing
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