Does Visualization and Meditation assist Goal Setting?
Both visualization and meditation have been proven to have a wonderful impact on our overall mood and sense of happiness and fulfillment (Meevissen, Peters, & Alberts, 2011, Peters, Flink, Boersma, & Linton, 2010).
Research has also begun to show that visualization can help to promote and improve goal-setting behaviors (Taylor et al, 1998).
Emotions play a crucial role in goal setting. Research has shown that when we connect our goals to our values and attach them to emotional outcomes, we’re more motivated to succeed and feel positive about it in the process (Austenfeld, Paolo, & Stanton 2006).
Using mental imagery of what we want our future to look and feel like is also powerful in supporting goal setting. Oyserman, Bybee, and Terry (2006) found that asking participants to use mental imagery to envision their best possible future self-enhanced their motivation to identify the goals needed to create their vision in real life.
Meditation is a core component of visualization so it makes sense that it would also help aid goal setting. Meditation allows us to calm our thoughts and mind, and take stock of our current being and presence. It can be a useful tool when visualizing what you want your goals to look like, but equally beneficial when you might begin to feel overwhelmed.
Our goals can sometimes get the better of us, and if we’re not achieving them exactly as we think we should, the fear of failure can creep in. Meditation is a great way to prevent these negative thoughts creeping in and depleting our motivation. It can allow us to move forward with clarity (Chen, 2015).
Great exercise to try: Write down what your perfect day would look like.
How would you like to wake up? Relaxed and refreshed. Taking time out to read and meditate before jumping into the shower.
Now that you showered and ready to begin the day, do you grab a cup of coffee? Have breakfast with your loved ones? The sun is shining and the birds singing (if you like nature).
Do you head off to work and pitch the perfect idea and it's accepted by everyone with cheers or you take the children to school and there is no traffic, you arrive early and have time to stop for a second coffee at your favourite coffee shop.
Do you run into an old friend, make a new one or just catch up with someone?
Back home, what activities do you get to enjoy, either by yourself or with your loved ones?
Create the perfect day you will never get tired of. Visualise and think about this perfect day, everyday! Start to identify little habits you can start putting into action straight away to get you closer to your ideal day.
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