How to Visualize and Affirm Health and Life Goals

By Val Silver

Knowing how to visualize and affirm is an important skill for successfully achieving your goals for better health and a better life. Imagining what you want vividly and with feeling is a proven way of conditioning the subconscious mind.

A lot of people try using positive visualization exercises and affirmations only to give up, thinking they don't work. Sometimes things even appear worse, and they might be right about that! There is a reason this happens. Just like using any other tools, you have to know how to visualize and affirm correctly in order for them to help you get the results you want.

15 How to Visualize Tips

Whether you are using guided imagery and affirmation techniques, or using these tools on your own, the following fifteen tips will help you get the most benefit from your practice.

1. Choose a specific, realistic, believable goal.

Saying "I want to be healthy" or "I want to lose weight" is not  specific. What do you want exactly? How much do you want to weigh? How do you want to look? What do you want to be able to do? Create an image of what healthy looks and feels like  in your mind. Find a picture. Written words count as images too.

If your ultimate goal is truly outside your belief zone, that is okay. First choose a smaller goal that you do believe is accessible. Make this your goal. Then your images and affirmations will be believable. When you achieve that, move on to the next step.

When you break goals into achievable chunks, you boost your confidence and your belief, making this and the next steps easier to achieve.

2. Believe. 

If you do not believe in the power and benefits of what you are creating, neither will your subconscious.

If you really do not want what you are visualizing, your mind will not work to help you get it. Perhaps your goal is a should, not a true desire. Or perhaps someone else wants it for you more than you do. Perhaps you are confusing a means to an end as your desire. Perhaps there is another way to get what you want.

Your subconscious will only align with what you really believe.  Be very clear that you truly want what you are asking for and believe it is possible.

If  negative self-talk is popping up as you visualize and affirm, clear the path with energy flow techniques such as EFT or ZPoint as a first step. They can help you overcome these objections so you can move forward. Otherwise, you are likely to attract more of what you do not want.

how to visualize, Robert Collier quote

3. Create vivid mental images along with positive emotion and feeling. 

Imagine yourself doing what you want with a big smile on your face. See, hear, feel and believe it in your mind and body as if it were already a reality. Create a mental movie with as much detail and vivid imagery and emotion as you can create. Literally, physically, do a celebratory dance as you imagine your new reality coming true. Anytime there is even the smallest shift or success in the realization of your new goal, celebrate and reinforce it like crazy. 

Sometimes an objection comes up when practicing how to visualize this way. It may feel like you are lying to yourself even though you feel aligned with reaching your specific goal. I solve this for myself by telling my subconscious mind that we are creating something together. I explain that I am giving it instructions for upgrading the system and rewriting old, outdated programs because, even though it does not like change, this goal really is in my best interest. 

When you are writing and speaking affirmations, a simple change in wording can make a huge difference in how you feel about it and whether your SCM accepts or rejects it. 

4. Keep in mind how the subconscious works. 

Use this information to your advantage. Knowing how to visualize and affirm effectively has a lot to do with the subconscious mind. Two of its main jobs are to keep you safe and in the right. It cannot be tricked into doing what it is not programmed to do or primed to accept new beliefs. It aligns your true beliefs with reality and vice versa. This is how it manifests.

Your subconscious mind can and does learn by repetition and association, especially when emotion is involved.  When enough emotion is involved, the subconscious accepts your images and affirmations quickly. If you have ever experienced a trauma, you know just how quickly this can happen. You can thank your emotional response for that. 

You can best influence your SCM when you are relaxed and focused. 

5. Commit to a twice daily visualization practice. 

Practice your affirming and visualization techniques at least twice a day. If you are using tangible images, train yourself to look at them whenever you are nearby. The more often the better. Post your images and written affirmations in easy-to-see places.

6. Be as relaxed as possible when you visualize.  

This is really important because your subconscious accepts new information when your brainwaves are slower. At the very least take a deep cleansing breath or two before beginning. If possible enter a deeply relaxed state.

The moments prior to sleep and right as you wake up are naturally times when brain waves are slower and you are more open to suggestion. When you catch yourself daydreaming, capitalize on this naturally occurring hypnotic state of mind.

6. Practice with full, yet soft attention. 

Forcing is tense and invites resistance. If you are thinking about something else, that is what your subconscious will attend to. Be fully present to your images and statements.

8. Use tools to help you. 

Ready made guided imagery videos and audios can be a big help when you are learning how to visualize or need support. Vision boards are easy to make and are personalized to you. Mind movies make visualizing fun. They take a lot of pressure off having to create and hold mental images in your mind. 

Hypnosis, meditation, and brainwave entrainment audios are available to help you shift beliefs, engage mental imagery, and make suggestions to the subconscious about your goal. 

Inspire3 produces Brain EV, a simple self-development tool that uses scientifically-proven brainwave technology to reduce stress and anxiety, sharpen your mind, and boost your energy levels, and dramatically increase your happiness. Click the image to get your free mp3 download. Enjoy!

brainwave entrainment audio

9. After you visualize and affirm your goal, release it.

 It is tricky to let go of attachment to outcome when you really want something. Yet this is one of the most important steps of how to visualize. Releasing does not mean you do not work toward the goal. It means you do not cling and hold hard to it mentally or emotionally. Release it to the 'universe'.  Believe it (or something better) will arrive in due time. Release judgments and expectations around how it will happen or what better means. 

10. Be open to possibilities.

One of the benefits of knowing how to visualize and use manifesting techniques is that they can help you open new doors as your subconscious mind becomes more aware and energetically aligns with your goals. If you rigidly expect the how to's of getting your goal to happen a certain way, you may miss opportunities to make it happen along the way. You may also want to set the intention or add the words, "this or something better" to your words of affirmation. 

Check in with your inner guidance to see if you are on track. If something does not feel right, you may need to reevaluate your methods or your goal. Be open and do not  limit yourself because situations do not unfold the way you think they should. 

The real power of visualization and speaking affirming words is that they take you in directions. There are so many possible variables it would be impossible to predict how things will unfold. Perhaps someone recommends a speaker, sends you a book, or forwards you a job listing. You notice a poster for a wellness fair and actually go. Perhaps a door closes and instead of giving up and despairing, you adjust your antennae to the location of the opening window. 

When you allow life to unfold in time, without attaching to the particulars, you may end up with something very different, and even better than you hoped.

11. Take action toward your goal every day.

It is important to use your visualization techniques and take action every day to create  forward momentum. Even taking consistent small steps such as reading a related article or cleaning out one drawer each day will convince your mind and the universe that you believe in your goal.

Manifesting techniques rarely bring you what you want without some kind of mental or physical action. It is kind of like waiting and preparing for the arrival of a baby. Some things you have to do and others happen outside your control.

You get closer to achieving your goal as you back up your mental practices with appropriate consistent action. For example, you can imagine a healthy, energetic body all you want, but if you keep filling it with junk while you sit around all day, it probably will not happen. As you faithfully continue your manifesting techniques, you may feel inspired to take a walk, or add a mound of vegetables to your plate. You may find (and make) a recipe for healthy cookies. You begin to feel and look better, which inspires you to continue the process. 

visualize, alfred montapert quote

12. Be mindful of the inner voice reminding you of your goal.

As you become more skilled at how to visualize and practice regularly, your affirmations and visualizations will become ingrained in your thought processes. You will know when it begins to happen because when you begin to head in your old direction you will be reminded of what you need to think or do. The reminder might be verbal, or your new imaginings may flash in your mind. Often these reminders are fleeting and quiet. These are great signs that your goal is being internalized. 

Be very aware when the reminder comes that your in the moment decisions and behaviors will either strengthen or weaken the energy of the new program you are installing.

When you hear the quiet voice in your head reminding you that you prefer another choice, and you still give in to negative thinking, inaction or another cookie you weaken the power of the new message. When you listen and align your actions with the reminders your mind gives you, sometimes just in a flash, your subconscious will accept it as true and right for you.

13. Move on from slip-ups. 

Old programs and habits are powerful. Don't despair. Accept it. Just start again as soon as you can. As you reinforce new patterns more than old ones, it will get easier and easier to make better choices. Be positive about making your goal a reality no matter what. Life happens. Review the instructions for how to visualize. If you still have trouble following through, your goal may not be inspiring or right for you at this time.

Some signs that your goal is not inspiring to you are:

  • you find yourself losing interest, 
  • you forget about doing your visualization techniques
  • you do little or nothing to make your dream a reality.  

Be okay with that. Rework it or choose another.

14. Give the process time.

Be open and aware. You may experience changes happening and opportunities presenting themselves quickly.. On the other hand, it may take weeks, months, even years to fully realize your goal.

15. Only attempt to control yourself.

Follow the golden rule and hold the best for others as you would want them to do for you.

These tips for how to visualize and use affirmations are only about you; not someone else or what someone else has. In the long run, using manifesting techniques to influence someone other than yourself will backfire. Do freely use these techniques on another's behalf only if it is something they desire, you have their permission, and you do so in a spirit of unconditional acceptance and love. 

Knowing how to visualize and use affirmation techniques, and following through every day takes time, practice and commitment. Being consistent will pay off as your subconscious mind attracts and helps you create the well-being you desire.

Related Pages

How to Visualize page updated 04/2020

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