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How to practice and use imagery

Imagery and visualization may be practiced at most any time or place. But, it is probably best to find a controlled environment that has few distractions. Spend at least 10-15 minutes a day.

Your mind should be calm and your body relaxed. When first using imagery techniques it is best to use them in stress free situations. Start with images of techniques at which you are already proficient, then move to new skills, and, only then, to imaging of competitive situations.

Include all the senses. Seeing ourselves perform is by far the easiest and the most common sensory component, but equally important is what you feel, hear, think, and even smell. Think how your muscles felt during a match, were they tired, burning, tense, relaxed? Hear the crowd, the referee's command, your feet moving, and your breathing.

Positive Reinforcement

The first step in teaching visualization techniques is positive reinforcement. This is where the instructor uses praise to foster an atmosphere of self confidence for the students. Many students, especially beginners, look at an experienced martial artist and think that they will never be able to move that fast, or kick that high, or hit that hard. It is important to explain to students that improvement comes with hard work over time, and that they are all capable of achieving their goals. As their instructor, you may be the most skilled martial artist that they know. Explain to them that you too were once a beginner of average ability. Convince them that their goals are attainable.

Relaxation

The next step is to teach relaxation. Before positive visualization techniques can be applied, students must be able to relax with a clear mind. Many instructors are already familiar with relaxation techniques through meditation. For those who are not or for those who view meditation as a expression of a religion, a relaxed state may be obtained by the following procedure

• Sit in a relaxed position with the eyes closed.

• Breath slowly and deeply.

• Visualize your breath being drawn in the nose, up to the top of the head, around and down the spine, and deep into the belly.

• As you exhale, visualize the air rising up the front of your chest and out.

• As you begin to relax, think about various parts of your body, the legs, shoulders, arms, hands, face, and try to relax all the muscles.

• Concentrate on one area at a time and relax as you exhale.

Through experimentation people find different methods that help them relax. Once the students can reach a relaxed, clear-headed state, you can move on to the next step.

Positive Visualization

The next step is positive visualization. This is the most important step. Here, students must create vivid positive images in their minds. If they want to improve their hip throw, they must envision themselves executing devastating hip throws. The images must be vivid and detailed, just as if watching a movie. The movie is run over and over in the head while sitting still and relaxed. Any technique or combination may be visualized. A tournament win ay also be visualized; you watch yourself beat opponent after opponent on your way to a first place finish.

Affirmation

The final step is affirmation. This is where the positive images that you watched over and over in your mind are recalled while you are performing. As you enter the ring you reaffirm the positive visualization by thinking about how you have seen yourself already beat this opponent. As you hear footsteps behind you at night in an ally, you quickly recall how you have seen yourself defeat hundreds of muggers. This is the step where the benefits of visualization are transferred to your performance. Like the other steps, it must be practiced until it can be turned on at will.

Conclusion

Visualization is a powerful training tool. Almost every major athletic training program uses some form of positive visualization. The four steps involved can be taught in as little as six weeks with the benefits becoming apparent almost immediately. The four steps must be taught in order, and then continually reinforced and practiced. Daily use of positive visualization will help students rid themselves of the self-doubting, negative thoughts that often enter their minds. Within every human being there is an unlimited potential. Visualization is one way to tap into that potential.

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