VISUALIZATION Script for teens & adults
1. Sit in a comfortable place where you won’t be interrupted.
2. Relax your body and take several long, slow breaths. Use belly breathing if you’d like.
3. Close your eyes and allow an image to appear of you doing your sport. This
image can be one you’ve experienced or something new. It doesn’t matter.
4. If you become distracted or find you are thinking about something else, simply acknowledge it and let it go.
5. Focus on your breathing if you lose the image.
6. Imagine the sights, sounds, tastes, feelings, and even smells of the experience.
7. Take note of as much detail through as many senses as possible. What are you wearing, who is there, what are you hearing, how do you feel?
8. Now allow yourself to go through the actual activity: dressing, arriving at the venue, gathering your equipment.
9. Take your stance and go through the motion of your swing/run/hit/catch…see and feel every part of the activity, including the perfect alignment and the follow-through.
10. If you experience obstacles and fears (such as falling off the balance beam or striking out), imagine a time when you were very successful at the activity. Practice from that state of mind/body, when you were relaxed, having fun and performing well.
11. Continue breathing, relaxing and maintaining your awareness throughout the visualization.
12. Visualize success, completing your sports goal (crossing the finish line, hitting a home run, completing a routine…).
13. After you complete your mental practice, say your declaration (refer to sample declarations in Tip #30).
14. Use your declarations for support and confidence.
By Dr. Lynn Hellerstein, Metro Denver eye doctor in vision therapy and vision improvement.
A pioneer in vision therapy and developmental optometry, Dr. Lynn Hellerstein is the founder of Hellerstein & Brenner Vision Center, PC. For more than 40 years, she has helped thousands of children and adults improve their vision and transform their lives — at home, in the classroom and on the sports field.
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