c:\mswks\esteem3\handouts\posvisb.wps

7/12/03 10

DEVELOPING POSITIVE VISUALIZATIONS

GUIDE LINES

FIRST: Choose area where a more positive emotional pattern, characteristic or skill is desired.

Although this can be in any field, vocational, professional, sports such as organization, communicating ideas, getting things done promptly, golf, etc. We will focus on areas of self-esteem, personal and social areas like:

Self esteem, calmness, flexibility, conversational communication, patience, cheerfulness, spontaneity, reinforcing family self image.

SECOND: Rate its probable significance to your future achievement and happiness with 1

the highest and 10 the lowest.

THIRD: On a separate piece of paper for each pattern, characteristic or skill chosen, fill out a Step 3 sheet.

FOURTH: See Guideline Rules For Wording Your Affirmations, and examples. Prepare your Positive Visualization Affirmation.

GUIDELINE RULES FOR WORDING AFFIRMATIONS

1. PERSONAL - Be sure the wording is personal use "I", "ME", "MY", put it in the "First Person". The purpose is to change my self image and thus my behavior not mouth some platitude.

2. POSITIVE - Describe the image, attitude skill you want to cultivate not what you want to eliminate or move away from. For instance instead of "I don't lose my temper" use "I am calm and even tempered."

3. PRESENT TENSE - Reference to past or future will diminish or destroy the effect of the triggering sentence. Instead of "One of these days I'm going to get organized" use "I organize my time very carefully and follow the plans I have made."

4. ACHIEVEMENT - Make the statement as if the result has already been achieved not that you are growing towards or progressing in that area. Thus, "I have a sincere, outgoing, warm regard for others" will have a much greater affect than "I am steadily improving my warmth toward others". Your objective is to develop an affirmation which will easily evoke an imagined experience, and it is much easier to imagine the accomplished change than a changing process.

5. CATEGORICAL - Do not compare yourself to others in your affirmations. Instead of, "I am the most productive sales person in our company" use "I am an excellent sales person and my production is very high".

6. ACTION - The affirmation should represent an action not an ability. Instead of "I can relax", use "I relax easily and quickly whenever I want to do so."

7. EXCITEMENT - When ever possible put the positive emotion you want to cultivate right into the wording of the affirmation. Example: "I am very proud to be free of the smoking habit, and I feel terrific"

8. ACCURACY AND BALANCE - In those areas where a specific, measurable objective is a part of your definition, do not overshoot in the hope that results may be achieved more rapidly. If you are affirming for example a particular weight level, then pinpoint to the exact level you wish to achieve. Be careful what you affirm - it will happen.

9. REALISTIC - Do not affirm perfection, it will only lead to frustration. For example "I am always enthusiastic", may lead to frustration. There are times when it is not desirable to be enthusiastic. Look out for words like "always”, “perfectly", "never".

10. YOURSELF ONLY - It may be tempting to write out an affirmation for someone else's behavior like "My children admire and respect me". Affirmations will have an effect only on your own image and behavior. Better "I enjoy building a sound relationship with my children, one that is open, honest, and loving. I am the kind of parent who earns and deserves the respect and admiration of my children"

(Paraphrased from "Release Your Brakes, Newman, Warner Books")

STEP 3

PATTERN, CHARACTERISTIC, SKILL -

SIGNIFICANCE RATING -

What does that mean to me ? Exactly what do I want to strengthen ?

How would I like to feel about that ? What are the emotions I want to cultivate ?

When I have made the change I want to make, how will I describe myself ?

(Reference - "Release Your Brakes, Newman, Warner Books")