The power of mental rehersal

Just your imagination

This tool can be used for the likes of public speaking, by imagining standing up and delivering the speech in a calm and confident manner, by the time that the speech comes around the mental preparations have worked and the person will have no problem delivering the speech perfectly. They have practiced in their head, therefore are prepared for the feelings and will act out the calm and confident person that has been rehearsed.

Top athletes use the same power to help them achieve great results.

Before the competition they visualize themselves performing to the best of their ability, they picture themselves winning and receiving a trophy over and over again. Therefore when it comes to the big race their subconscious mind is aware and programed to win and pick up the trophy.

Visualization has powerful effects on the mind and your achievements. You don't realize your true potential until you make a start at trying and visualization help your reach it.

"Whether you think you can or think you can't, you're probably right!" A great quote by Henry Ford.

Adapting mental rehearsal to bulimia

You can use visualization to help combat bulimia. It can also be used  help combat binge cravings and enable you to feel much more relaxed and comfortable around food. In time you will be able to  manage a binge trigger situation more effectively.

How does this work?

It works on the simple principle that your nervous system cannot tell the difference between a real or vividly imagined thought.

When you imagine performing a situation perfectly you are training your brain to perform this way in real life. This process isn't intended to build unrealistic expectations, or to use magic, it is simply designed to improve your readiness for the real situation.

This exercise is based on visualization which is very simple and is something everyone has the ability to do. For example imagine what the earth would look like from space, how big is it? What color is it? To be able to answer those questions you had to visualize an image of earth within your imagination.



Please read through all the steps first before attempting this exercise

Step 1:The Set Up

Choose the situation in which you want to perform better. It could be shopping for food, eating dinner, dealing with stress at work, or any situation that would normally cause you to go on a food binge.

Once you have selected the situation, next ask yourself what would I like to happen? what would be the perfect result?

What would be the ideal way for this situation to turn out?

Step 2: Get the right feeling state

Ask yourself: "What would be the ideal feeling state to help me deal with this situation?"

  • What feeling state will allow me to be more effective?
  • Is it stability?
  • A feeling of being centered?
  • Relaxed?
  • In control?
  • Take a few moments to decide what feeling state would be ideal for you?
  • Are there any words or phrases that come to mind?
  • Have you ever felt that feeling state or something similar before?

Step 3: The Rehearsal

Take a few minutes to imagine you are watching a movie of the situation, make this image vivid and bright.

  • What does your posture look like?
  • How do you move?
  • What are you saying?
  • Are there any smells or tastes?
  • What is your feeling state?
  • Try to enhance the feeling state, make it more real.
  • What is the outcome of this event?
  • What does success look like?

Note: If you have any resistance or it feels uncomfortable, just rewind the movie a bit and change it to something that makes you more comfortable. Allow your intuition to guide you. Remember each time you do this exercise you can change the movie a little until you get it just right.

Step 4: Replay the movie from your point of view

Once you are comfortable with the movie and happy with the outcome, replay it, but this time I want you to go into the movie and see everything from your point of view. Notice what you see, notice what you hear and how you feel?

Spends a few moments absorbing feeling this way.

Spend time in the movie, enjoy the movie, make as much detail as you wish, relax and let imagination carry you away.

Tips & Advice


Repetition is the key to success here. Try to do this once a day and encode the positive feelings into your neurology. Stick with it, try it everyday for a month and see how you feel. It only takes a few moments but it can have profound effects.

Keep on refining

Keep on refining your vision of success and deepening your understanding of the feeling states involved. You may be surprised about how much you learn about the ideal feeling state. As the vision matures so will the ideal feeling state.

1 comment

Lamby's picture
Joined: 15 Oct 2011
I am good at this tool. But I

I am good at this tool. But I need to get an arial view to access my situation. I need all of your tools to conquer my bad thinking and everyday lifestyle choices, which are so habitual and so deeply imbedded. Also this communication with you is of the utmost importance. I have to discipline myself to keep with it when its starting to sound rote. I cannot afford to think my old ways. I must constantly reinforce the healthy new paterns with unrelenting, dogged persistence. That is #1 priority. I am working hard at this. During my breif victory over b i felt undone because I wasnt instantly transformed. I thought my ego would soar and I would be on cloud nine. In the absense of this "miracle" I felt defeated again. One more arrow to sling. one more self inflicted blow to throw me off the path. I secretlly never give up on the art and my hopes soared at the thought that I might yet have a chance to resume it. So I really felt let down that I wasnt miraculously transformed into the person I always wanted to be. I must be content with my life as it is. I am trying really fucking hard to make this happen. It is behemoth, a challenge of leviathan proportions that overwhelms, stultifies me at times. It is a mental onslaught that has to be approached with a well thought out battle plan. I also have to keep up on your program to flush out the other poisons from my system.
I am reading the best book ever. Its written by Tara French and set in Ireland I can so identify with the lead character, a detective who has an endearing relationship with his female partner. Its so well written and i am entralled by it. "in the woods" you must pick it up. I am a really discerning reader and altho I havent yet finished it I would highly recommend it. Anyhow, Shorty just got a new knee and will be coming home from the hospital soon. I have to play the nurturing wife. Since I have the patience of a gnat on bennies, this not going to be pretty. men are such babies, albeit Steve's pain is real. Christmas is going to be ultra low key, a first for me. I havent put up one strand of tinsel. Zilch, nada. Usually this place looks like macys at Christmas. My sweet little cory is home and this time she is unsaddled with stress from grad school. She got staight A's and is still working with the loonies, so we are very proud of her. I just want to go shopping with her and spend every second I can with her. Bret is coming in tomorrow. I will need all the help I can get with Steve and am gratefull to have it. the thought of being chained to this house as his nurse maid freaks me out totally But ill find a way to make it work, Im too proud to fail at this task after being chided for months about my inability to be nurturing

sally anton

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