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Mother and Baby

The Only Visualisation Exercise You Need To Know

Being a parent means the pace of life picks up, but you can learn to use your mind in a new way and avoid that overwhelmed feeling

What is it?

Visualistion involves doing simple exercises to boost assertiveness by drawing on happy memories or picturing a future event going well. Australian research found visualising success improved the throw technique of a basketball team almost as much as extra practice. In other words, to become the mum you want to be, you first have to imagine being her. It only takes a minute, so you can do this anywhere – while feeding your baby or pushing the buggy round the park.

What’s it good for?

Boosting your self-esteem, improving your confidence and helping when you feel overwhelmed.

How to do it?

Aim to this every day. Find a time that works for you – for instance, you could start your day by trying this routine in the shower:

  • ‘Close your eyes and inhale through your nose for five seconds, then exhale through your mouth for eight,’ says life guru Sharon Prasad. ‘For even more relaxation, make a whooshing sound on the exhale.’ Repeat three times.
  • Think of a person or moment that made you feel happy. It could be a family holiday, when you first held your baby, or something your toddler said. ‘See this moment in your mind, noticing how happy and light it makes you feel,’ says Sharon.
  • Now relive the memory – what happened and how you felt. ‘Notice the butterflies and positivity building inside you,’ says Sharon. ‘Your body is taking on the feelings of your visualisation and you’re tapping into that nostalgia.’
  • Say, ‘I’m happy, calm and in control’ three times, clapping twice after each one. ‘This affirmation cements how you’re feeling,’ says Sharon. ‘If you’re not quite there, your conviction helps you fake it until you are.’
  • Breathe in and out again as with step one, then open your eyes. ‘You should now feel in a more positive space and ready to begin the morning,’ says Sharon. 
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