Benefits of Visualization Techniques

Some of the many benefits associated with visualization techniques include:

  • enhanced athletic ability
  • better accuracy
  • decreased mental distress
  • treatment of cancer including pain, quality of life, and other side effects 
  • lower anxiety 
  • improvement in sleep 
  • stress reduction 
  • reduction in pain 
  • improved concentration 
  • improvement in self-confidence and body image 
  • increased levels of self-compassion 
  • decrease side effects and complications of medical procedures 
  • alleviation of depression symptoms
  • weight loss
  • stopping smoking 
  • Help people make decisions 


9 Visualization Techniques 

The following techniques will help you deepen and strengthen your visualization practice.

#1. Visualize the Outcome and the Process

When it comes to using visualization techniques to help achieve your goals, there are 2 main areas to focus on: 

  • Outcome: visualizing the final outcome you desire
  • Process: visualizing the step-by-step process that will get you to your outcome

To get the greatest benefit from your visualization techniques, use both together. 

#2. Be the Participant, not the Observer

Research shows that visualization techniques are more effective when you take the perspective of the participant rather than the observers.

Instead of seeing yourself in the simulation, see what’s going on as if looking through your own eyes. 

#3. Use all of your senses

For successful visualization, try to engage all of your senses. Another visualization technique involves not just stopping at building a picture in your mind’s eye – instead, build a world. 

  • Can you hear bird songs or vehicles?
  • Can you smell anything in the air?
  • Are you eating anything, or chewing gum?
  • Can you feel the clothes you’re wearing? Or the ground beneath your feet?

Envision what you can smell, feel, taste, and hear, as well as what you can see. 

#4. Be SMART

SMART is an acronym coined back in 1981 by George T. Doran, as a way of making sure that you have a higher chance of achieving your goals.

  • Specific: make sure that you choose a specific area or goal that you want to improve
  • Measurable: how will you know when you’ve attained this goal?
  • Assignable: specify who will do the thing, or who will help you achieve your goal
  • Realistic: decide what results can realistically be achieved given available resources – maybe you’ll need to have an interim goal?
  • Time-related: specify when the result can be achieved

#5. Be non-judgmental

An important visualization technique is to be non-judgmental. That means no beating yourself up for losing focus or not getting it right the first time. Some people like to visualize their judgments as floating away on leaves down a stream. This includes any distractions that may come into your head as you’re trying to visualize your success. Simply observe the distraction and move on from it, bringing your attention back to your visualization exercise.

#6. Colors

Not all visualization techniques are about simulating goals. Others, like color visualization, are aimed at reducing stress and anxiety in the present moment. 

An easy visualization technique to start with is color meditation or color breathing. Studies show that different colors evoke different emotions in people.

  • Choose a color that represents positive emotions for you. There is no right or wrong answer here.
  • Visualize that color and inhale deeply, picturing a wave of the color washing over your body. 
  • Continue taking deep long breaths in and out while visualizing the color completely filling your body, and taking the place of negative emotions.

#7. Progressive Muscle Relaxation

Like color visualization, progressive muscle relaxation is aimed at changing the hear and now. 

This visualization technique uses subtle movements to help tackle tension in the mind and body, enabling you to relax, calm your mind, and even sleep better. 

  • Begin by lying or sitting comfortably in a room without distractions. 
  • Close your eyes and take several deep breaths. 
  • Starting at either your head or toes, work your way through every single muscle in your body, tensing and then relaxing each muscle.
  • Feel the warmth and heaviness that comes with the relaxing of each group of muscles.
  • After you’ve done every muscle group, spend a few minutes relaxing quietly before carrying on with your day.

#8. Compassion Meditation

Another type of visualization that doesn’t focus on goals is, Loving Kindness or “metta”. This practice is about cultivating compassion for you and others. 

  • Begin by holding the image of another person in your mind (start with someone for who you feel unconditional love). 
  • Silently recite the phrase, “May you be safe, happy, and healthy.” 
  • Visualize a beam of warm blue light traveling from your body to theirs, carrying these wishes to them. 
  • Hold that person in your mind with a feeling of appreciation, compassion, or generosity. 
  • Once you find a rhythm, move on to other people, even people you might find it difficult to feel compassion for. 
  • You can also just visualize sending these kind wishes and light to yourself.

#9. Create a vision board

Another visualization technique to help bring your ideas to life is to create a vision board. Having a physical reminder of your goals means that you’re more likely to be motivated to take action to achieve them. It can also help with your mental visualization exercises.