Visualisation
mental imagery, guided imagery, visual focus, mental rehearsal, creative visualisation
Visualisation is a mental rehearsal technique where you create vivid images in your mind to strengthen confidence, improve performance and stay focused on achieving your goals.
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What is visualisation?
Visualisation is a powerful mental technique where you create vivid, detailed images in your mind to achieve specific goals or improve your performance. It's widely popular among athletes, entrepreneurs and anyone looking to enhance their personal or professional life. By visualising success, you can increase your confidence, reduce your anxiety and stay focused.
Visualisation could be described as seeing your goals clearly in your mind and then watching them unfold in reality. However, it is more than just daydreaming. It's an intentional practice that can improve your mindset and drive real change for the better. Are you ready to visualise your way to achieve your goals?
Let’s show you how!
Bursts that feature visualisation
Wellbeing benefits
Why visualisation is good for you
Visualisation sharpens focus and builds self-belief. Regular mental rehearsal improves goal achievement and enhances stress management.
Visualisation works by immersing the mind in peaceful and calming imagery, which helps to lower cortisol levels, reduce stress and promote deep physical relaxation, fostering a sense of well-being (Smith et al., 2020).
By mentally visualising successful outcomes and personal achievements, you can boost self-confidence, build greater self-esteem and approach challenges with a stronger, more optimistic mindset, reinforcing belief in your own abilities (Johnson et al., 2019).
Visualisation sharpens your ability to concentrate by keeping your mind focused on specific goals. This enhanced clarity helps eliminate distractions, maintain motivation and create a clear mental roadmap for achieving your objectives (Espeland et al., 2022).
Regular visualisation practice allows you to mentally rehearse handling difficult or stressful situations, promoting emotional resilience, helping you stay calm and enabling more composed and controlled responses when these challenges arise in real life (Williams et al., 2021).
Studies demonstrate that visualisation can have physical benefits, such as lowering blood pressure, boosting the immune system and aiding in pain management by mentally focusing on the body’s healing and relaxation processes (Pennebaker et al., 2020).
Common styles
There are several styles of visualisation, each suited to different goals and preferences. Here are the most common types:
This style involves following the guidance of an instructor or audio recording to visualise specific calming scenes or healing processes. It’s often used for stress relief and emotional healing.
Popular for goal-setting, this style encourages individuals to imagine achieving specific outcomes, such as career success or personal growth. It helps build motivation and confidence.
Frequently used by athletes, this method involves mentally rehearsing specific skills, scenarios or performances, which can improve focus, physical ability and readiness for competition.
This style focuses on visualising the body or mind restoring balance and strength. Often used alongside wellness routines, it supports stress management, enhances relaxation and helps alleviate discomfort or tension.
Self-led, one-on-one, or in a group
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
Recommendation for first-timer
1st pick
For those who prefer flexibility and self-pacing, self-led visualisation allows you to start comfortably and build confidence. It’s great for beginners who want control over their practice without the pressure of a group or coach.
2nd pick
- Ideal for those seeking personalised guidance.
- It offers tailored feedback, a focused approach, and dedicated attention that can help you to make rapid progress in your practice.
3rd pick
Group settings can be overwhelming for beginners, but offer structure and shared motivation. It might not be the best first step for those who prefer solo focus but can be good once you're more familiar with visualisation.
Availability
Widely
Self-led sessions are highly accessible through apps, websites or videos, available anytime you need them. You can start immediately, and most resources are free or low cost.
Moderately
- Available through private coaches or therapists.
- Scheduling might require some coordination, but once booked in, you’ll get dedicated time focused on you and your needs.
- Many professionals offer flexible booking options, including virtual sessions, to accommodate busy schedules.
Limited
Group classes may be available both online and in-person, but you’ll need to find a suitable time and setting that fits your schedule. This might require planning ahead.
Average cost per session
Free or low cost
Super affordable! If you are doing it at home, it is a free or very inexpensive practice.
Many resources (like apps or online videos) are free or require a low one-time fee.
Expensive
1:1 coaching tends to be the most expensive option, usually costing $50 to $150 per session. Costs vary depending on the coach’s expertise and location. It’s a bigger investment but often more personalised and targeted.
Free or low cost
Group sessions typically range from $15 to $40 per class, depending on the instructor and whether it’s in-person or virtual. Virtual sessions might be slightly cheaper, but in-person classes can come with extra travel or facility fees.
Special equipment required
None or minimal
No special equipment is needed here. A quiet, private space is beneficial for these sessions, however, you can practise anywhere that feels right for you, from your living room to your kitchen table, to a quiet spot in the park.
None or minimal
No special equipment is required. A quiet, private space is beneficial for these sessions, but that will be provided by your instructor. The focus is on you and your mental practice, making the physical setup straightforward and simple.
None or minimal
No special equipment is required, just bring yourself and an open mind!
Potential for socialisation & community
Mostly solo
Socialisation is low in self-led sessions as it’s a solo activity. If you enjoy practising independently without much interaction, this could be perfect for you. Community support is usually lacking in this format.
Social potential
Your 1:1 class will be private, so there will be low potential for socialisation. However, working closely with your coach means you should receive support and encouragement that may be rewarding.
Highly social
The group environment is great for making friends and sharing experiences. Being around like-minded folks can be incredibly motivating and enjoyable, helping you stay committed and engaged with your practice.
Safety & skill building
Safe & fast
- Visualisation is a very safe practice, even when self-led.
- You control the pace, which can be an advantage if you’re careful and aware of your limits.
- You will need to be self-disciplined and attentive to ensure a safe practice.
Safe & fast
- A 1:1 visualisation practice allows for high levels of safety and potential skill development.
- Your coach will help you to avoid common pitfalls and will also ensure that your practice is both effective and safe.
Safe & fast
The shared knowledge and experiences of the group can help you learn more quickly and effectively.
Space or privacy required
Minimal
- Visualisation can be done anywhere you feel comfortable, whether it’s in a quiet corner at home or at the park.
- You get to decide the level of privacy.
Some required
Visualisation can be done anywhere, and your coach will have a private room or office for your practice if you are meeting face-to-face.
Minimal
- Privacy is minimal in a group setting.
- Sessions are more about shared experiences than private practice. However, the communal environment can be supportive and encouraging, making up for the lack of privacy.
Ease of scheduling
Very flexible
Self-led sessions are very easy to schedule. You can practise anytime that fits into your day. You have complete control over when and how long you practise without needing to book or attend at set times.
Need to plan
Booking with a coach will be relatively flexible, however, you may still have to choose from particular days and times.
Need to plan
Classes may be pre-scheduled, so you may have to hunt around for a location, day, and time that suits you.
Setup time
Little to none
No setup is needed.
Just find your spot and you’re ready to go!
Up to 30 mins
You may need to schedule, prepare a quiet space, and ensure there are no distractions for your session. The coach may also need time to discuss your goals before starting.
Over 30 mins
Consider:
- Driving to and from the centre or studio.
- How long it will take to pay and discuss any needs with the facilitator or ask any questions you may have about the practice.
- How long it will take to settle in.
Active practice time
Under 20 mins
Sessions can take as little or as long as you want!
From a 5-minute visualisation to one that lasts 30 minutes, you can adapt your practice to suit the time you have available.
Up to an hour
A 1:1 visualisation class will usually last for between 30-60 minutes, depending on your needs and goals.
Up to an hour
Group visualisation classes may last for between 30-60 minutes.
Unexpected advantages
Actually useful
Your ability to visualise will reach new heights! You can apply this skill to any topic that is important to you!
Actually useful
You will turn into a mental gymnast! Your coach can push you to visualise complex scenarios that keep your brain agile and sharp.
Actually useful
Practising visualisation in a group can improve your social skills and help you become a better communicator, as you learn to articulate your visions clearly and listen to others' perspectives.
Academic research we rate
- Harnessing emotional mental imagery to reduce anxiety and depression in young people: an integrative review of progress and promise.
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- The effects of imagery interventions in sports: a meta-analysis
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- Effect of mental rehearsal on team performance and non‐technical skills in surgical teams: systematic review
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- Imagery Interventions in Health Behavior: A Meta-Analysis
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- Does mental practice still enhance performance? A 24 Year follow-up and meta-analytic replication and extension
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- Critical analysis of evidence about the impacts on surgical teams of ‘mental practice’ in systematic reviews: a systematic rapid evidence assessment (SREA)
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- The effect of guided imagery on physiological and psychological outcomes of adult ICU patients: A systematic literature review and methodological implications.
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- Mental imagery as a “motivational amplifier” to promote activities
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- The effects of preoperative guided imagery interventions on preoperative anxiety and postoperative pain: A meta-analysis.
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- A meta-analysis of the effect of guided imagery practice on outcomes.
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Safety
We know that you are almost ready to visualise your stellar performance. But before you do, there are some important things to keep in mind. Visualisation is a great skill to learn and these helpful tips will make sure that your first visualisation session will be the first of many more positive experiences to come.
What you might experience
You sit down, ready to visualise the perfect golf swing, but it feels strange. Instead of feeling connected, you’re uncertain about how to get started. It’s not uncommon for it to feel clunky when you first start visualising. You’re trying to picture something in detail, but that’s harder than it sounds. This sense of discomfort is common when beginning any new mental practice.
As you start to picture the swing, your mind drifts – thinking about mistakes you’ve made on the course or things unrelated to golf altogether. This can be frustrating, and it’s easy to doubt whether visualisation is even working. Many beginners feel this way. The mental effort needed to create a vivid image can make you feel like you’re working harder than expected.
Once you bring your focus back, you start to settle into the visualisation. Your body starts to relax, and you can almost feel the weight of the club and the smoothness of the swing. You’re no longer forcing the image; it might start coming more naturally around this point of the practice. This shift can feel encouraging, and giving you an insight into the potential of visualising.
As the session progresses, you notice that your concentration on the swing is more consistent. You’re visualising the perfect arc of the club, the ball lifting off the ground and the follow-through. This clarity brings a sense of satisfaction and quiet focus. You didn’t expect mental rehearsal to feel so rewarding, but now you understand why athletes use it to improve performance.
By the end of your visualisation, you could expect to feel more confident. You’ve mentally practised your swing enough that it feels real, almost like muscle memory. This leaves you feeling more confident about trying it out on the course. The process of visualising can give you a mental edge that translates to actual performance.
Check it out
Work things out
Want to try visualisation alongside some other activities?
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