What is the difference in the psychology of a winner and a loser, of one who is stressed out and one who is relaxed, of one who is angry and one who is calm, of one who is worried and one who is confident?  Although it may not be possible to account for every variable, a large portion of the difference is attributed to how you view situations and what you say to yourself.  Many outcomes are predetermined by our beliefs, and our beliefs are influenced by our visions and our self-talk.

Creative Visualization

In examining NASA astronauts who had the “right stuff” (world class athletes, top level CEOs, the best surgeons, the most accomplished artistic performers, etc.), researchers found some common traits.  It seems that many of these individuals prepare themselves mentally for any challenge they encounter.  The performance in the face of these challenges often seems effortless—because these individuals have practiced the skill over and over in their mind hundreds of times.  Winners are masters of the art of simulation.  They have seen themselves perform flawlessly and that becomes their self fulfilling prophecy. Winners say, “Of course I can do it!  I've practiced it mentally a thousand times.” Losers say, ‘How can you expect me to do it?  I don't know how!”

Visualization is the art and skill of creating a mental model of an event or situation. It is controlled, directed, and purposeful. Peak performers visualize more and better than do others. They may have learned spontaneously to visualize events in vivid detail.

The power of visualization is so strong that is has been found to influence our physiology at a microbiological level.  Cancer patients taught to practice visualization of tumors shrinking and cancer cells dying as an adjunct to chemotherapy got well at a significantly faster than a control group receiving only chemotherapy.

How Visualization Works

The body cannot distinguish between an event that is experienced and one that is vividly imagined. We cannot think or imagine without some level of physical response occurring. In visualization, thoughts and images lead to neurological patterns, which in turn, lead to muscular responses. In other words, when you repeat a sequence of thoughts and images, the associated pattern in the nervous system is strengthened and the responses imagined have a higher probability of occurring in the actual situation. Visualization is a skill that responds extremely well to practice but atrophies very quickly with disuse.

Focused Mental Work

Developing skill in visualization involves imagery control: being able to translate intent or desire into images that produce a kinesthetic effect on the body. You must also be able to control the images (the rate or tempo, vividness and precision, etc.). Because Visualization is purposeful and goal-oriented, it is very different from daydreaming.

Skillful Use of Images

Visualization is also different from internal narration or dialogue. Words and thoughts can help to focus images; however, visualization mainly utilizes mental images, not thoughts. Images or pictures are the primary content of visualizations because the brain cannot generate words fast enough to describe events as they occur.

Visualization Affects Your Body

Vivid and detailed visualization create a powerful effect on the body. When imagery is precise and sensory, it creates a physical sensation in the body. This kinesthetic, or "feeling," component of visualization is extremely important. Actually feeling the experience as you create the images imprints those images on your muscles and nervous system.

Visualization is a Language

Imagery is the most effective “language” by which you can communicate with yourself. Visualization conveys a vast amount of information and engages a different part of the brain than strictly rational, linear thinking. The mental processes involving visualization help the dancer stay in a free-flowing state that is associated with peak performance.

Visualization Practice

The key to successful visualization lies in conjuring up images as strong as your most vivid dreams. You should not only imagine the routine you have practiced, you should also hear the music, sense the feeling of your costume on your skin, see feel your dance partner’s hands. You have to establish a comfort zone in which you can actually see and feel yourself achieving what you want.

You Must First Prepare

Begin by taping an audio narrative for yourself that recreates, in as much sensory detail as possible. Take careful notes the next time you practice—notice how you fasten your shoes and walk onto the floor, etc.,—and work those into your script. Then narrate the tape entirely in the first person, present tense. Make it as immediate as possible and choose crucial moments of the performance: the beginning, the first step, a difficult sequence of steps, the finish, etc.

Practice Makes Perfect

Finally, to start your personal visualization workout, sit somewhere comfortable, with your back and neck well supported. (If you lie down, you'll fall asleep.) Don't worry if you initially feel ridiculous; getting over such self-consciousness is part of the process. Then, before you turn on the Walkman, spend five minutes on relaxation exercises: Breathe deeply  from your abdomen, concentrating on each breath while also consciously relaxing every part of your body. Then hit "play." Ideally, you should practice this visualization technique for 20 minutes every evening. Consider it easy-chair dancing. Remember, visualization is a skill that must be consistently practiced or it will atrophy.