In the previous 2 articles, we have talked about what to visualize and why we should visualize. In this article, we will focus on how to visualize.
Imagine yourself sitting in a movie theatre, popcorn in one hand and a nice cola on another, watching a movie. The movie has the best clarity and the greatest sound effect. The best part is, you can change the movie at your will to either 2D or 3D.
Usually, when we visualize, we see things as if they were either images or movies and we are watching these from our seats in a movie theatre. This is called the disassociated view. We are not in the movie but are disassociated from the movie. We can watch
- How the characters are behaving under certain situations,
- What emotions the characters are going through,
- How they are interacting with others,
- How they are interacting with their surroundings
- What the characters are talking, etc
We are in an observation mode, where we can analyze and even judge the characters.
If you, sitting in your movie theatre seat, are watching yourself acting in the movie, then this disassociated view is a great way to analyze yourself. Let’s say you are
- Imagining yourself trying to say ‘no’ to that drink offered by your friend at a party, or
- Imagining yourself falling down during a race, or
- Imagining yourself being crushed under loads of work piled by your boss
As a distant observer, you can provide directorial guidance from your seat, to ‘yourself’ (the actor) in the movie. For example, guide your actor self and then
- Imagine your actor-self, being firm and yet friendly, when the friend really insists on that drink. Imagine your actor-self being mentally tough to push that drink away.
- Imagine your actor-self, standing up from the fall, saying to oneself ‘I will finish this race no matter what’ and then be running again. Imagine your actor-self being mentally tough to withstand the pain and yet finishing the run.
- Imagine you actor-self, collecting oneself, says ‘I will finish all this work, even if I have to stay up late’. Imagine your actor-self being mentally tough to take small steps toward finishing that work.
The disassociated view is a great way to handle negative images or visual thoughts. You can use disassociated view to direct or guide yourself to handle obstacles, stress, and difficult situations. It is a great way to strategize actions. If you are training or undergoing any program, then disassociated view is a great way to handle all the ‘what-if’ scenarios.
Now, imagine you are IN the movie. You are no longer in the movie seat. You are in the movie, bashing the bad guys, romancing your heart throb and being hailed as a star. In this case, you are not seeing your actor self anymore. You are the actor. You can only see others, you can feel the emotions, you can smell the roses, you feel the physical pain, etc. This is called the associated view.
Use the associated view, when you have successfully handled a situation. For example,
- You are in the movie and you can see your hand holding a glass of lemon soda. You can see your friend and hear him pushing for that alcoholic beverage. You can see your hand pushing away the drink politely. And when you do that, you can feel a great sense of achievement in your heart.
- You can see your knee bleeding from the fall during the race. You can feel the stinging pain. You can see other runners overtaking you. You can hear yourself saying ‘I got this. I will finish this race even if I have to crawl’. You can feel your heart beating faster with resolve as you start running again.
- You can see the emails and the presentations that you have been asked to work on. You can feel the touch of the keyboard. You can feel the silence in the office when everybody has left. You can hear yourself saying, ‘I will do finish this, even if I have to do an all-nighter. I got this’.
Associated view helps you experience the reward of your strategy that you took in the disassociated view.
Associated view helps you experience through your five senses how it will feel, what you will hear, what you will see, etc. when you have done the job right. Avoid associated view for negative situations. You don’t want to be associated when you are feeling guilty of drinking an extra peg or cursing yourself when you fall down in a race or cursing your luck when extra work is put on you. Use dissociated view for negatives.
- Use the dissociated view to strategize and manage obstacles, stressful situations, and negative emotions. Use the dissociated view to handle ‘what-if’ scenarios.
- Use the associated view to experience the outcomes of successfully managing obstacles, stressful situations, and negative emotions.
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