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TOP 3 TIPS FOR CRAFTIN' A KICKIN' VISUALIZATION

I’ve been playing around with visualization recently and I’m having a ton of fun. Imagining the end result of my desire, NOT the “how” of making it happen, sets in motion powerful forces both within me and the universe at large. I really believe that. I can’t always explain it, but I’ve experienced enough synchronicities to know it’s true. Plus, visualization just feels good and is super fun to engage!


Visualizations can be super specific, or more generalized. They can be fully-produced, guided audios, or made up on the fly. That’s one of the coolest things about visualization, we get to make it ALL up - not only WHAT we visualize, but how we practice visualization. Talk about a versatile tool!


As I’ve been playing around with this practice, I’ve noticed some things that I wanted to share. So, allow me to present my Top 3 Tips for Craftin’ a Kickin’ Visualization.



Tip #1: Engage all your senses


Building a rich visualization begins with engaging all of our senses so that we can move through our visualization in the same way that we move through the physical world. As I start constructing my visualization, I like to go through all five of my senses and ask:


What am I touching? (or feeling on my skin?)

What am I seeing?

What am I smelling?

What am I tasting?

What am I hearing?

BONUS: What am I feeling inside me? (emotions)


Here’s an example of a how I’d answer these to engage a visualization about being on set.


What am I touching? (or feeling on my skin?)

1. The fabric of my costume against my skin

2. The mic pack against the small of my back

3. A make up brush on my face for touch ups


What am I seeing?

1. Crew people moving around working

2. Small, highlighted sides in my hands

3. Fellow actors sitting and standing close by


What am I smelling?

1. Trailer fuel in the cold air

2. The coffee in my hands

3. Cooking at catering


What am I tasting?

1. Crafty snacks

2. Coffee

3. Eggs from catered breakfast


What am I hearing?

1. “We’re ready for you, Amy”

2. “Back to one!”

3. “Rolling and action!”


BONUS: What am I feeling inside me?

1. Confident and relaxed

2. Excited and proud to be working

3. A little bored as I wait around, but quite content overall


Just writing out my answers is a pretty great visualization exercise, but the real fun comes from weaving these details into a rich, descriptive tapestry that feels like a beloved memory. For example, “I feel a make up brush on my face” might become, “I feel a make up brush sweep lightly and gently across my cheeks.”


I want to make sure that the details I pick actually activate the imagined sensation in my body. I make sure that in my mind I really can feel the soft bristles sweeping lightly across my face. If I can’t, I either concentrate more and imagine deeper until I can, or I pick a new detail that does activate some kind of sensation in me.



Tip #2: Keep it short


When I keep my visualizations short and sweet it allows me to memorize them more quickly, and then I have access to those good feeling images and experiences at all times. I have friends who talk about going to their “happy place” - a lake, a beach, a deck chair overlooking a vast vineyard - and an on set (or stage) visualization can be the same thing. Keep it short and you can “go there” in your mind any time you want and just play for 30 seconds even. Once you’ve done a little prep work to craft the basics of your visualization, you can play around with this “on the fly” technique and see how it improves your mood during the day.



Tip #3: Focus on feeling good


This tip is probably the most important and it’s a two-parter.


Part one: Craft a visualization that feels good.


This is gonna sound obvious, but craft your visualization so that you are imagining things that make you feel good, not things that make you feel anxious. I know, duh, but sometimes when I’m crafting a visualization, I come to a point where I get a pang of anxiety as I imagine some part of my vision playing out. When this happens, I have to stop and ask myself, “why?”.


“Hmm, I get a pang in the pit of my stomach when I envision doing my scene work on set with confidence, why? Because I’m scared that I’ll make a mistake, and I have been for a long time, so my body tends to brace itself in those moments (even in my imagination) and I start to feel nervous. How can I change my wording or massage my feelings during that time in the visualization? Maybe instead of ‘I do my scene work with confidence and ease’ I can say, ‘I feel calm, confident, and focused as I do my scene work.’ Leading with the feelings helps activate them more fully and makes them more real to me.”


You are likely different, but the process is the same. If something doesn’t feel good in your visualization, ask yourself questions to find out why. Listen for answers. Re-craft/adjust your visualization as needed until it feels good.



Part two: Leave your longing at the door.


I get it, and it sucks. I’m right in it, it feels so good, and then I remember, it’s just a daydream. I’m not really on set and I start to question whether I ever will be again. I feel a longing for my visualization to be an actualization. That longing proves my separation from my desire and so…Poof! All the good feelings are gone.


The key is to not engage the longing. I know, I know, easier said than done, but the trick for me is to focus solely on how good visualizing makes me feel, not the fact that it’s a manifestation technique. I visualize to feel good. I visualize because it’s fun. I do not visualize in order to manifest the visualization. I visualize in order to uplift and inspire myself to take the right action in my career.


This is not easy. I am still working on it.


And if I do happen to touch upon longing, I try to remember it’s no big deal. I can feel it out, see if I need to learn anything from it, and then remind myself that I have the power to experience what I want by engaging my visualization again at anytime.


Sometimes what I need to learn is that my belief in my visualization needs amping up. If I’m longing to be on set acting, a part of me must be thinking, “I so miss acting, I’ll probably never get another job, ever.” I need to question this limiting belief until it crumbles.


Amy, is this true?

Maybe.

AMY?!

It feels true.

So, you’re never gonna act again? Ever. At all. Do you REALLY believe that?

No.


It may take some time for the limiting belief to crumble, but maybe I can soften it to the point that it doesn’t gum-up my visualization with longing.


Again, this is not easy. I am still working on it. Keep practicing.



Your turn!


Pick a scene you would like to visualize and engage each of your five senses to really make it come alive. What do you hear? What do you see? What do you smell? What do you taste? What do you feel? What emotions are you experiencing? Aim for three or more answers per sense.

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