100 Steps Towards Success. Shehzad Amin, PH.D

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СКАЧАТЬ make you perform beyond your capabilities, but it can help you reach your potential,” says Tom Seabourne, Ph.D., an athlete and imagery expert and the author of The Complete Idiot’s Guide to Quick Total Body Workouts ($15, amazon.com). So, imagery can be a handy tool the next time you have set your sights on a goal. Here’s how to put it into effect.

      Use all your senses. Mental imagery is often referred to as visualization, but it’s not limited to the visual. “The most effective imagery involves all five senses,” says Michael Gervais, Ph.D., a performance psychologist in Los Angeles who has worked with numerous professional athletes and teams. What are you smelling, hearing, feeling? “You should be so immersed in a mental image that it seems as if it is actually happening,” he says.

      Be the star, not the audience. To engage in your practice fully, “imagine performing the activity from your own perspective,” says Seabourne. Don’t watch yourself as if you’re viewing a movie.

      Practice. “Effective mental imagery is not wishful thinking, nor is it brief moments of ‘seeing’ success,” says Gervais. Just as you can’t become a better speaker simply by reading a book on the subject, “the only way we get better at mental imagery is by practicing it,” says Tammy Miller, a speech coach in State College, Pennsylvania, and a speaker for Toastmasters International, a communication- and leadership-development nonprofit. The imagery should be so detailed that it takes almost as long to execute in your mind as it would take in real life. (Of course, if you’re getting ready for a marathon, you’ll probably want to work your way through just the tough spots.)

      Write it down. If you really want to hone your efforts, put the story of how your feat will unfold in writing, says Kay Porter, Ph.D., a sports-psychology consultant and the author of The Mental Athlete.

      16. Practice Self-Hypnosis.

      “I can’t remember the last time I forgot something.…” That’s a common humorous and paradoxical statement you might have come across. But on a serious note, at times, we all feel that our memory is deteriorating. Given that the factors contributing to poor memory are many, (everyday stress, depression, and anxiety, for example), you can “employ” specific techniques to sharpen your memory. For example, self-hypnosis can help you to let go of the mental blocks that might be preventing you from recalling things precisely, thus helping you to improve memory. It has been established in many cases that accessing blocked memory is possible and one hundred percent successful through hypnosis! Often misunderstood conceptually, both hypnosis and self-hypnosis are the same thing…hypnotizing the “self”; the difference lies in the techniques/procedure…either someone with the required expertise is helping you to reach that trance-like state, or you are employing and practicing techniques to achieve it on yourself!

      The following are the steps required to perform any successful self-hypnosis as recommended by selfhypnosistalk.com.

      Step #1: Relax Yourself

       Sit down/ recline comfortably.

       Close your eyes and breathe in deeply to relax.

       Take all your concentration to your toes, hold it there for some time, and then slowly work your way upwards through your legs, hips, abdomen, chest, neck… to your head.

       While you do what is mentioned above, imagine that each of the muscle groups are getting relaxed (you can silently say to yourself “my toes are relaxed now, so are my calf muscles, my arms are relaxed now…” and so on for each part of your body as you move upwards).

       Start counting backwards from ten to zero slowly. As you count, visualize yourself going down a flight of stairs.

       As you reach “zero,” you are likely to find yourself in a light trance.

      Step #2: Imagine yourself about to enter a large library.

       You are standing outside a library.

       Observe the details…the surroundings, the architecture of the library, and slowly get inside and look around.

       The library you visualize is the library of your mind.

       Everything you have known or experienced will be found there.

      Step #3: Going through the books in the library (This exercise will help to organize your mind).

       If you have a topic of interest, “find out” a book that contains all your knowledge on the subject.

       Recall all the information you have in your mind.

       After you have gone through the book, place it back where you have found it.

      Step #4: Recall old memories.

       Next, start recalling old memories.

       This will make you feel calmer and more relaxed.

       You will feel happier.

      Step #5: Command yourself.

      While you are still in the trance-like state, repeat specific commands to yourself. For example: “I have a photographic memory- I can remember everything I wish to…” Let yourself be taken over by positivity.

      Step #6: Completing Your Self-Hypnosis Session To come out of the trance-like state:

       Slowly count from one to five.

       Make sure that your conscious thoughts are refreshing and positive.

      17. List the Reasons You Will Get What You Want.

      It’s easy to know what we want. It’s harder to get it. Or is it? Yes, getting a new job or a raise or a promotion can be difficult, but getting what you want can be more black and white than you might think. Want something? It is crucial that you develop a game plan, an approach, a craft. How? Here are the six best ways to get what you want. Add them to your arsenal, and you’ll be ready to step up and conquer. Complaining is not a strategy, so get to work. These tips will ensure that you are heard and will help you make your case for the best possible outcome. Remember, the clearer you are in your goal, the better chance there is you will achieve it. Have faith in your wants and get them.

      Expectation + Action = Creation of your life experiences. — Psychologytoday.com

      1 Ask. Ask and be specific. It sounds so obvious, and yet sometimes we expect to get exactly what we want without being clear as to what that is – sometimes without ever having asked for it at all. Have you been wanting a raise? Or maybe you are after that newly available position? You can’t expect others to read your mind. Figure out exactly what it is you want and ask for it clearly and confidently. Don’t beat around the bush. Express your wants specifically and concisely so that there isn’t any confusion, doubt, or wiggle room on the receiver’s end.

      2 Stop apologizing. СКАЧАТЬ