Visualization Technique for Busy Professionals
Visualization has emerged in recent years as a powerful tool in helping professionals, not only gain greater focus on their paths forward but also increase their chance of recognizing opportunities that contribute to success. I would like to share the technique that I use to help me quiet my mind, grain focus and clarity, and build my business from zero to over six figures in under one year. Perhaps it will be helpful for you too. And the best part is it only takes 2-5 minutes twice per day.
I have integrated ideas from Napoleon Hill’s Think and Grow Rich, among other inspiring authors and mentors, to craft a technique that works well for me as a fusion of meditation, breath work, and visualization.
The Technique*
The Foundation - Take a few moments to define 3 things:
What is your primary goal?
This can be as detailed as “I want to work as a top executive at X production company,” or as vague as “I want to make six figures.” It is your goal and yours alone. Just make sure that it is something you strongly desire and are passionate about achieving.
Within what time frame do you want to achieve this goal? This is where you will want to assess your goal as short-term or long-term.
What are you willing to do in exchange for achieving the goal? This does not need to be detailed. You just need to have an idea of what you intend to offer the world to reach the goal. It can be as simple as “I will write a book,” or as detailed as “I will write 10 articles and publish them in X journal.”
The Visualization- Once you have the key elements of your goal outlined (above).
Envision it - Take a few minutes, close your eyes, and envision yourself after you have reached the specified goal. What do you see? What are you wearing? What are you doing? Where are you doing it? What does your typical day look like in this vision? Imagine that you log into your bank account, what do you see? Make the scene as detailed and vivid as you can. Hold that vision in your mind for 2-5 minutes.
Feel it - As you are creating the visualization in your mind of your future self, try to feel what it would be like to experience it. What do you feel when you visualize your future self? How do you feel about yourself, and your accomplishments? It is important to create an emotional connection to your vision of success. Make it matter to you as deeply as you can.
Breathe - During your visualization exercise, try to slow down your breathing. Take deep breaths in and deep exhales. Deep breathing will create a greater sense of calm, allowing you to focus on and connect with your visualization even more.
Repeat - I practice this 2-5 minute technique once in the morning right as I wake up and once before I go to sleep. It helps me to remind myself of what my efforts are working toward and helps me to stay in a positive mind frame.
The 30-Second Movie Clip - This is a technique that is easy to use throughout the day! I like to use it when I feel my stress levels increase. This can be an especially helpful tool at times when you are frustrated or doubting yourself because it helps you redirect your attention to who you want to be and what you want out of your pursuits.
Try to distill the visualization of your future self into a small, 30-second clip in your mind. Choose the elements that make you the most inspired and excited about your goal. Close your eyes and take five deep breaths in and out. As you relax into each breath, hold that vision of your future self in your mind.
On the last (5th) exhale, gently smile. Smiling is helpful because it tricks your brain into thinking that it is happy and can help reframe your mood for the day.
These are the techniques that have helped me stay focused and positive about my business goals. Feel free to use the elements that you like and discard the ones you don’t. Visualization is a personalized process and you want to use the tools that resonate most with you.
by Heather Richard
*The techniques above are based on my own experience, but results will vary per person. This blog is only for informational/educational purposes and should not be considered therapy or any form of treatment. I cannot respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise provide any clinical opinions. If you think you need immediate assistance, call your local emergency number or the mental health crisis hotline. (Disclaimer adapted from https://psychologybenefits.org/disclaimer/)