Step 3: Visualization

Picture yourself at the point before you notice any sensation of unpleasant feeling. See yourself as totally relaxed, calm,  and at ease, even knowing that you are going to be encountering that has in the past produced feelings of discomfort and anxiety.

Now picture yourself – or your avatar – entering that situation while continuing to be totally at ease and relaxed. Notice the people, the objects in the place, (room, space, environment), the sights and sounds all around you. You may even notice the particular scents that are in the space. It is important that you mentally see yourself as being successful and at ease in your visualization.

If at any time you feel sense of unpleasant feelings (e.g. anxiety,…), remind yourself that it is your visualization. You can always freeze-frame the action, put the visualization into reverse and back up to the point where you again feel secure and calm. Then start rehearsing or playing visualization again. Stay connected to your soothing breath as you play through the rehearsal.

After you complete the rehearsal, practice again and again. You can always imagine yourself as more and more confident and relaxed, which lets you be more flexible  and helps you prepare for any unpredictable events, that might happen while you are in the »real« time.