How visualisation can help you become the person you want to be

How often have you found yourself reacting in the same old habitual ways to certain situations? Maybe it’s reacting negatively towards a particular person, feeling shy or anxious in certain situations, or repeatedly falling off the wagon with healthy behaviours as soon as a stressor hits. So much of our behaviour is habitual meaning that we do it without even thinking. We start to actually identify with feelings and behaviours as if they are our identity making it very difficult to change. But what if that wasn’t the case? What if you had the option to act consciously and choose how you want to show up each day?

I’ve heard many times how visualisation can help to do exactly that, change your mindset so that you can step out of your comfort zone and grow into the person you want to be. I never really paid it much attention until recently. However, recently I had an interview for a position that I really had set my heart on and after reading again about the power of visualisation I decided to give it a go. I’ve always struggled with confidence speaking in front of people, and this was an interview where I had to give a 15 minute presentation in front of a panel of 5 followed by a question and answer session. Naturally my inner critic was going wild with what ifs…

“What if you stumble on your words?”
“What if you go bright red in the face?”
“What if your mind goes totally blank?”

Photo by energepic.com on Pexels.com

These were all based on memories of past experiences of presenting or public speaking where I’ve done exactly that. Blushed like a tomato, panicked and totally forgotten everything I wanted to say – eek! When I projected forward how I thought the interview would go, these were the memories I had to help me out with visualising how the interview would go. This has happened before too when I’ve had to speak publicly. I’d be nervous and running through all my past “failures” at speaking in front of people and of course when the moment arrived the same thing would happen again, a self-fulfilling prophecy.

This is something we all do, as humans we hate uncertainty and we try to predict situations based on information we already have. Sometimes this can be helpful but often it can keep us feeling stuck in a rut and unable to reach our potential. But this time I was determined that it would be different. I’d had enough of feeling terrified at the thought of speaking in front of people and I wanted to create a new possibility. Since starting to teach yoga and make Youtube videos, I’ve already proved to myself that I can get out of my comfort zone and do things I am afraid of so why should this situation be any different?

I decided that for a few days leading up to the interview I would practice a guided visualisation where I imagined myself presenting confidently, impressing the panel and answering all of their questions with ease. I allowed myself to be aware of all of the judgements and criticisms that were present in my mind but chose not to dwell on them and to focus on creating new, positive beliefs about my abilities. As I always say, it’s important to also feel the emotions when practicing meditation or any mindset work and so I really let myself feel that happy, confident, excited version of myself in my mind. If you’re interested in the guided meditation I used, you can listen to it here.

As it wasn’t “real”, the visualisation gave me the opportunity to dream up an entirely new Amy, totally separate from the shy, anxious version I had become so attached to. I did this every morning, first thing for five days leading up to the interview and let me tell you, it worked wonders! I’m not saying that I arrived at the presentation with no fear or doubt but I felt so much better than I ever have in these kind of situations before. I presented confidently (even though I was shaking with nerves), I said everything I wanted to and answered all of the questions without freaking out too much. Definitely a win in my books. It’s out of my hands now whether I get the position or not but I feel good knowing that I showed up as my best self and gave it my all.

The best thing is that now I have a stored memory of this confident version of myself who can present well. Next time I need to do something like this and I rack my mind for past experiences, amongst the embarrassing memories I will also have this one to lean on and give me hope that I can do it. And the more memories like this I can build, the stronger this new, more confident Amy will become and over time it will become my new identity. So if any of you out there are struggling with confidence or with changing your behaviours, maybe give visualization a chance. You only need to commit around 15-20 minutes a day and it really can change your life. Of course, visualization alone won’t change anything in your life but what it can do is give you the motivation and sense of personal power so that you take actions that do create change.

Over to you…

I hope you enjoyed this article, if you did please like and share with anyone who it might help. Comment below your thoughts and experiences and follow my blog for more posts on health, nutrition, yoga and creating positive change in your life!

If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

Other posts you might like

Real health #31 The importance of gratitude and celebration for your health

I wanted to choose the subject of gratitude for the final post in this series to say thank you to anyone who has stuck with me this whole month. I really had fun writing these posts, I hope you enjoyed them too and maybe learned something that will help you to improve your health. If you haven’t read the other posts you can find all 31 here and feel free to share with friends or family that you think could benefit. If you really absorb and implement all of these lessons you will be well on your way to becoming your own health coach! Now back to the topic of gratitude…

Gratitude is something that is talked about so much these days and rightly so. Being grateful for the things we have in our lives has been shown to improve both our physical, mental and emotional health. It is a real super power when it comes to improving your overall health and wellbeing. Gratitude helps to boost your happiness and also reduces feelings of frustration, anger and depression. When you feel better mentally, you are much more likely to make healthier choices like eating nutritious food, getting enough sleep and moving your body which can take your physical health to a whole new level. But how exactly do you practice gratitude?

I think of gratitude as a feeling state rather than an exercise that you do once a day. Sure, writing down 3 things you are grateful for each night can help you to reflect on the day and go to sleep with a more positive mindset. It is good to be grateful for every small thing in your life, especially at times like these when things feel so dark and uncertain. But I think to really soak up the benefits of gratitude you need to feel it in your entire body. Not only do you need to write the things down but you also need to really allow the emotion of gratitude to rise up and overwhelm you. When you really allow this feeling of gratitude and love to take over, it pushes out everything else and lifts your mood.


As I shared in my previous post, to change your habits you need to change your mind but when you are stuck in a negative mindset, sometimes it can be really hard to see a way out. Spending some time in a true state of gratitude can train your body to feel those positive emotions and make it easier to access them in your day to day life. Often we are limited by how we normally feel meaning that our typical mood affects the range of emotions we can access. For example, if you are in a bad mood and something positive happens, you might not get as excited as if you were already feeling happy and cheerful. We tend to resist feeling better for some reason and it can be really easy to get stuck in a downwards spiral, at least in my experience!

But the same thing works both ways. You can also set yourself for an upwards spiral by purposely spending some time feeling positive emotions each day. Yes it helps to practicing feeling good! I’m not talking about “toxic positivity” here where you pretend that your problems don’t exist. I’m fully aware we are in the middle of a pandemic and none of us should be expecting to feel amazing all day long. What I mean is there is benefit in acknowledging that life might be difficult right now but allowing yourself to squeeze the most joy out of the things that are going well in your life. Allowing ourselves to truly celebrate the wins, no matter how small, helps to keep our spirits strong and make it easier to deal with the struggles and things we are missing out on.

As for the actual practice of gratitude, I have tried following the advice of just writing down things I am grateful for and it just didn’t have the same effect for me. I have tried gratitude journals, writing post it notes to myself and countless other techniques. I would neatly write “I am grateful for my cat for making me smile”, “I am grateful for my lamp for creating beautiful light in my room” or “I am grateful for my books for letting me escape into my imagination”. But writing those things down felt more like a tick box exercise and I got bored pretty soon. I never kept it up for more than a few weeks and it felt like an extra thing on my to-do list that I had to do rather than something I looked forward to.

So what did I do? Of course I went to my favourite channel The Mindful Movement and found a gratitude meditation (I am always recommending them and they likely have no idea I exist!) . This was the game changer for me. Listening to the guided meditation below for cultivating an attitude of gratitude really helped me to truly focus my awareness and connect with the intense emotion of gratitude. I have actually cried a few times practicing this meditation! If I am feeling really down, I know I can always go back to this practice to lift me out of a hole. I usually come back to the same few things and people in my life that I am thankful for. I never try to mix it up and choose new things, I just go for the ones that feel the most meaningful and that works well for me. Let me know what you think if you try it out.

Now it’s time for me to take a break from writing and recharge my creative batteries… I’m not sure where I want to go next with my posts now this series is over but I do want to continue sharing regularly. You can expect all sorts of topics relating to nutrition, yoga and women’s health. I am also starting to record some yoga sequences for my own Youtube channel as well as my weekly live online classes. If you are interested in trying out yoga, especially if you are an absolute beginner to the practice, don’t hesitate to reach out.

Over to you…

I hope you found this article interesting and enjoyed the series so far. Let me know in the comments below your thoughts and experiences with practicing gratitude and whether it has improved your health.

  • If you want to follow along with this Real Health blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

Other posts you might like

power of the mind

Real health #24 To change your habits, first change your mind

Yesterday I shared about how taking consistent, simple actions can set you on the road to success when it comes to reaching your health goals. But we all know we are creatures of habit and often in the beginning behaviour change is hard! Our brains are designed in such a way that all of our past experiences shape who we are today. We wake up in the morning and after a split second all our familiar thoughts come flooding back. We realise who we are, where we are and our mind already has an idea of how the day will go. We get out of bed, have our familiar morning routine and get on with our day, mostly in autopilot.

This isn’t a bad thing, it’s actually our brains’ way of making things easier for us. It allows us to go about our day without thinking too much, following the familiar path that we have created through our habits. But what happens when you want to change those habits and your life? If you want to act differently, you have to start to think differently first. In order to start eating healthier you have to let go of the image of you as an unhealthy person who hates vegetables and start to see yourself as the type of person who loves to nourish their body with good food. To become someone who enjoys exercise and keeping fit, you have to stop telling yourself that you are lazy, unfit and that you hate exercise. Or if you need to gain weight for your health you need to let go of the image of yourself as the skinny one or the fit one and start to embrace a new version of yourself that is more relaxed and free around food and exercise.

In short you want to create a new identity for yourself that aligns with the positive changes you want to make. You want to see yourself as the type of person who just does these things without even thinking about it, even if you aren’t there right now. We are all chattering away to ourselves most of the day without even realising it and these thoughts create our identity. To change this idea of yourself, start to think about the type of thoughts that your ideal self would have, then start telling yourself those things! I don’t mean just thinking them half-heartedly and deep down thinking otherwise but really feel and believe this as a possible reality and take actions based on those thoughts and feelings. It might feel unnatural at first but over time the nerve patterns in your brain will be hard wired and the new thoughts will become your default.

Whether you think of this as affirmations or you focus on the Cognitive Behavioural Therapy theory that the way you think affects the way you feel and the way you feel affects your actions, it’s the same idea that your thoughts become your reality. I have seen this play out in my own life with one of the biggest health challenges I have had – overcoming insomnia. The hardest thing was that after months of struggling with sleep, my brain was programmed to expect that I would sleep badly and wake up during the night. I would go to bed telling myself “I’m going to have such a good sleep” or “tonight I will sleep like a baby” but my sub-conscious mind didn’t believe it. Deep down I believed that things would be the same as always and that is how the same pattern ended up playing out for years!

I would also wake up in the morning and the first thought I would have would be about the time and how much sleep I got. I was so focused on my sleep that I let the amount of sleep I got dictate my energy levels and mood. The interesting thing was that during a period of letting go of obsessing about my sleep, I realised that some days I slept well and still felt exhausted whereas other days I slept less and actually felt more energised. I started to tell myself that my sleep quality and my happiness were two seperate things. Once I let go of the expectation, this gave me permission to be happy even when I slept badly and I actually started to feel better (and over time sleep better too!). Implementing this fully is a work in progress for me but it was mind blowing. And the same thing can be applied to other changes you want to make in your life too.

If you already predict the outcome that you won’t like healthy food or that you will fail at exercise then this is most likely what you are going to see happen for you. Instead, try giving yourself the chance to explore and genuinely see how you feel. Let yourself imagine the possibility that you will enjoy these things and be successful! If you’re interested in learning more about how to change your mindset and build habits I definitely recommend reading Breaking the Habit of Being Yourself by Joe Dispenza and The Power of Habit by Charles DuHigg. If you are wondering HOW you can possibly change your thoughts and start to access your sub-conscious mind, stay tuned for tomorrow’s post where I will be sharing how meditation can help you to change your thoughts as well as how to start a meditation practice.

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts on changing your mindset to reach your health goals.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

Other posts you might like

Real health #14 The power of a morning routine for mental health

Imagine this scenario… you wake up at 7.45am, 15 minutes before you need to start work, you rush to have a shower and get dressed, switch the TV onto the news channel, make yourself a coffee then turn your laptop on and start working through the 200 new emails in your inbox. Or maybe you wake up, lie in bed for half an hour scrolling social media then jump into your car and join the hour long traffic jam via the Starbucks drive through. By 10am you are feeling ravenous so you grab a chocolate bar or pastry that you can eat at your desk and maybe another coffee to keep you going for a couple of hours. How do you think you will feel by the time your lunch break arrives? Probably frazzled, ravenous and irritable! How we start our morning can set the tone for our entire day.

Now think about an alternative scenario… you set your alarm for 7am so you have an hour to spare until you start work. You take a few deep breaths before getting out of bed then go and brew your coffee or tea, pour it into your favourite mug and take 15 minutes to sit and enjoy it slowly, taking some time to tune into your body and how you are feeling, maybe making a to do list or writing in your journal or chatting with your partner or kids. You have your shower, playing some music in the background, and get dressed for the day. You still have a bit of time before work to prepare yourself a healthy, filling breakfast before switching on your laptop or heading out to work. At 10am you are ready for a break, so you go outside for some fresh air or a 10-minute walk and grab a piece of fruit for a little boost on the way. How do you think you would feel after a morning like that? Probably much more energetic and positive!

Ok I’ll stop with the Bridget Jones references now, but you get the idea. I know it might seem idealistic, but I’m not talking about creating a picture-perfect Instagram worthy artsy morning routine every day. I am talking about some really simple changes that you can implement into your life which have huge results. If taking an hour for yourself in the morning is unrealistic, even half an hour or 20 minutes can be enough to totally shift your mindset for the day ahead. It’s so easy to fall into the trap of the first scenario. We lead such busy lives these days that we can feel like we don’t have time for a slow morning routine, or we are so exhausted that even getting up 20 minutes early feels impossible. The reason I am writing this post today is because this morning I was in such a rush to go out for an appointment I totally skipped my morning routine and now I am feeling it!

The morning is such a precious time of the day for you to start building your energy. You wake up after a nights’ sleep replenishing your “energy credit” for the day. From there on it’s your choice how you prioritise where and how you spend that energy. Every action you take either depletes or builds on your energy reserves. There are some things we can’t avoid but why not preserve our energy where we can? Slowing down, being mindful and avoiding information overload from the TV, phone and the internet during the first part of our day can help to reduce some of the “mini-stresses” which deplete our energy before the day has even begun. And adding in activities that boost your energy reserves like yoga, meditation and breathing exercises can help us to feel energised and motivated for the day ahead.

I’ve used the idea of creating an energy bubble with my health coaching clients and it really works. If you have a busy and stressful day ahead, you hate your job or you are dealing with difficult people, taking time for yourself in the morning can really help you to raise your energy and mood and things become much easier to handle. It might seem selfish to put your own needs and self-care at the top of your to-do list for the day, but I am telling you now that if you want to be your most energetic and happy self, you need to do just that. I’m not saying to focus on yourself at the expense of everyone and everything else. But I am saying that you need to prioritise a few things that keep you feeling good in order to show up at your best for the other demands of your life.

So, today’s challenge is to spend some time thinking about the things that you genuinely enjoy that leave you feeling energised and alive.

I’ve listed some examples below that fall into 4 categories: physical, sensual, creative and spiritual. Feel free to use these as inspiration to create your own list. Try to fit at least one thing from your list into your morning routine each day and notice the impact on your energy and mood and you never know, once that becomes a habit you might be tempted to add more!

PhysicalSensualCreativeSpiritual
Walking
Stretching/yoga
Dancing
Fresh air/sun
Mindful shower
Upbeat music
Drawing
Writing
Playing music
Journaling
Prayer
Meditation

Over to you…

I hope you enjoyed this article on the power of a morning routine. Let me know in the comments below your thoughts favourite morning routine ideas in the comments below.

  • If you want to follow along with this Real Health January series, like this post, check out the recommended posts below and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

Other posts you might like