See it, Create it
Maya Raichoora
Mental Fitness Pioneer
Learn how to use visualisation to build confidence, boost performance, and stay resilient by training your mind to handle challenges before they even happen.
Learn how to use visualisation to build confidence, boost performance, and stay resilient by training your mind to handle challenges before they even happen.
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See it, Create it
7 mins 11 secs
Key learning objectives:
Outline the power of visualisation
Understand the types of visualisation
Apply a visualisation exercise in your real life
Overview:
The opinions and viewpoints expressed in this video are those of the creator and do not necessarily reflect the views of any affiliated organisations.
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Visualisation, also known as mental imagery, is the practice of creating detailed mental pictures of situations, actions, or outcomes before they happen. It works because the brain cannot easily distinguish between real and imagined events—when you vividly visualise something, your brain activates similar neural pathways as if you were actually experiencing it.
Why is visualisation powerful?
This makes visualisation a powerful tool for improving performance, building resilience, and mentally preparing for challenges. It’s like mental fitness training—just as physical workouts build strength, visualisation helps wire your brain for success. When you use visualisation effectively, you increase your chances of reacting calmly and confidently in real situations.
What are the two main types of visualisation?
- Outcome Visualisation: This focuses on seeing the end result you desire. For example, imagining yourself crossing the finish line of a marathon or successfully delivering a presentation. It boosts motivation and keeps you focused on your goal.
- Process Visualisation: This involves mentally rehearsing the specific actions or steps needed to reach your goal. For example, picturing yourself running the marathon route or practising the key points of your presentation. This type of visualisation helps build skills and technique.
How can you practise a visualisation exercise in your daily life?
- Prepare: Find a comfortable position, close your eyes, and take a few deep breaths to relax.
- Build: Visualise the most confident version of yourself—how you stand, move, and look.
- Create Context: Imagine yourself in situations that matter to you—at work, socialising, or playing sports. Picture how you show up confidently in these moments.
- Mentally Rehearse: Think about how you’d act, feel, and respond in those situations. What do you say to yourself and others?
- Embrace Emotion: Let the feeling of confidence fill you—whether it’s calmness, energy, or determination.
- Make It Specific: Choose one scenario and focus on the details for two minutes—how you move, speak, and think.
- Get Present: Bring that confident feeling into your current moment. Take a deep breath and feel it grow.
- Commit: Decide to carry that sense of confidence into your day, even if just a little.
Practising this exercise daily can rewire your brain to naturally respond with confidence, even in challenging situations. Visualisation helps you build mental strength and prepares you to face obstacles with a calm and focused mindset.
The opinions and viewpoints expressed in this video are those of the creator and do not necessarily reflect the views of any affiliated organisations.
Sign up today
Sign up for Santander Open Academy to unlock your potential with our free, expert-led learning platform.
Maya Raichoora
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