How To Use Imagery and Self-Hypnosis In Sports
Step-by-step guide to Using Imagery and Self-Hypnosis
By Elizabeth Quinn, About.com Guide
Research shows that it may be possible to improve sports performance and even speed up healing by using specific mental skills and techniques including imagery and self-hypnosis.
Athletes have many opportunities to try the various imagery or self-hypnosis techniques. From injury recovery to improved sports performance, these techniques are showing promise as a standard part of an athlete’s training program.
Imagery, sometimes called guided imagery, visualization, mental rehearsal, or self-hypnosis, refers to specific techniques often used by psychologists to help individuals visualize or mentally rehearse a desired event. It involves using all of the senses to create an imagined experience that feels real. By using all your senses you create a very real experience of having the desired outcome.How to Use Imagery – Step-by-Step Guide
The first time you try imagery it’s helpful to have a skilled facilitator or practitioner walk you through the process. This is referred to as guided imagery. You can also use CDs or tapes, or record your own script to use as your guide. After you are comfortable with the technique, it’s easy to practice these techniques on your own.
What is Imagery?
1. Sit in a comfortable place where you wont be interrupted.
2. Relax your body and take several long, slow breaths.
3. Close your eyes and create a vivid and convincing image. This image can be one you’ve previously experienced, or one you simply desire.
4. If you become distracted or find you are thinking about something else, simply acknowledge it and let it go.
5. Focus on your breathing if you lose the image.
6. Maintain a positive attitude.
7. Imagine the sights, sounds, tastes, feelings, and even smells of the experience.
8. Take note of as much detail of the scene as possible. What are you wearing, who is there, what are you hearing, how do you feel?
9. If your imagery session is not going the way you want it to, simply open your eyes and start over with your breathing.
10. Always end an imagery session with a positive image.
Imagery and Sports
Athletes have many opportunities to try the various imagery or self-hypnosis techniques. From injury recovery to improved sports performance, these techniques are showing promise as a standard part of an athlete’s training program.
Tagged with: Goal Setting Formula • mental training • sports visualization • visualization
Filed under: Sports mental training
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When I was training for long distance running in High School I was told to pick a spot on the ground about 5 feet in front of me and focus on that spot until I “stepped” on it. When that happened, I simply re-focused. It helped.