I've always been into visualization, but lately I've been doing visualization a lot more and looking into the way our thoughts shape our reality in an actual, scientific way. Y'all know I’m all about blending spirituality with practicality, and visualization is one of those practices that bridges the gap. So today, I wanted to talk about the science of visualization and how you can start using it right now to shift your energy and manifest your desires.
What Is Visualization?
Visualization is the practice of mentally imagining a desired outcome, experience, or state of being. I actually do visualization meditations often when I am guiding meditations for others. What's interesting is that your brain doesn’t know the difference between real and imagined experiences.
There have been studies that have shown that when you vividly picture something in your mind, the same neurons fire as if you were actually experiencing it. Your brain treats it as reality, which means you’re literally rewiring your mind to align with the version of yourself and the life that you’re envisioning.
the science of visualization
The visual cortex - the part of your brain that processes images - activates whether you're physically seeing something or just imagining it. So, in a way, your mind is preparing for real-life experiences before they even happen.
The Reticular Activating System (RAS) is kind of like your brain’s filter. When you repeatedly visualize something, your RAS starts recognizing opportunities and resources to bring that vision into your life. If you've ever said, "I want a G-Wagon," and then started seeing them everywhere, that’s your RAS at work. The same applies if you close your eyes and focus on the color red—when you open your eyes, you'll notice a lot of red in the room. But if you then close your eyes and focus on the color blue, when you open them, you'll start seeing more blue around you.
As it relates to neuroplasticity & rewiring the brain, your brain is always forming new connections. When you visualize consistently, you’re strengthening the neural pathways that support your vision, making it feel more natural, effortless, and achievable.
Emotions & energy
Your thoughts + emotions = your vibration.
Visualization isn’t just about seeing something in your mind—it’s actually about feeling it in your body. When we're visualizing and we start to feel things like gratitude, excitement, and joy, that is a signal to your nervous system that your vision is already happening. Your subconscious responds to emotion and repetition, so the more you align your feelings with your vision, the more you embody that reality.
This is why high-performing athletes use visualization before big events—it prepares their nervous system for success.
How to Practice Visualization
Get comfortable, close your eyes, and focus on what you desire. Whether it’s healing, abundance, more confidence, love, or a specific goal, be as clear as possible. Instead of just saying, "I want more money," visualize yourself checking your bank account and seeing the exact number you desire. What does it feel like? What are you wearing? What’s your energy like? The more sensory details you include, the more real it feels to your brain—so go all in. Feel happy as if it has already happened. This is essential because the more you embody the energy of what you want, the faster you align with it.
I also like to pair my visualization practice with binaural beats to deepen my subconscious imprinting. Your brain learns through repetition, so make this a daily practice, even if it’s just five minutes in the morning or before bed. I personally do it for five minutes in the morning as soon as I finish my pranayama because it gets me inspired as I begin the day.
Scientific Proof That Visualization Works
A Harvard study found that people who mentally rehearsed playing the piano for two weeks activated the same brain areas as those who physically practiced. Their brain scans were pretty much identical.
In a weightlifting experiment, one group physically trained their muscles, while another group only visualized lifting weights. Interestingly, the visualization group increased their strength by 13.5%, without ever picking up a weight.
Athletes who visualize their performance before competing tend to perform significantly better than those who don’t, according to multiple sports psychology studies.
My Personal Experience with Visualization
I’ve been using visualization for years. My usual practice is to write down my goals for the next chapter and then spend 5–10 minutes each day visualizing what my dream life looks and feels like. This has always worked wonders for me, but I want to share a specific experience.
Back in 2016–2017, I was still in the medical field, but I wanted nothing more than to become a full-time entrepreneur, work remotely from my laptop, and travel often. I had no idea how it would happen, but I was determined to align with that reality. So, I’d take my laptop—even when I had nothing to work on, lol—and go sit at the Starbucks inside my hometown’s tiny airport. I’d spend time goal-planning on my laptop, visualizing myself hopping on flights and working from anywhere.
That did become my reality. I’ll never forget that one because, at the time, it felt so far away that I couldn’t see how it would happen—but it did. I swear by visualization because it gets me excited and immediately inspired to take action.
5-Minute Daily Visualization Ritual
Find a quiet space and close your eyes.
Take a few deep breaths and relax your body.
Bring to mind a vision of your ideal reality. See it as clearly as you can.
Engage all your senses—what do you hear, feel, smell?
Feel the emotion of already having it.
Hold the vision for a few minutes, then release it with trust, and go make it happen!!
It's that simple, just get in the habit of doing this daily!
Visualization is a tool, but you are the creator. Your mind is way more powerful than you’ve been taught. Start visualizing and watch how your reality shifts.
And if you need insight or clarity, you’ll find everything you need over at the Zen Market.
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