by JoAnn Dahlkoetter, Ph.D.

This article is a continuation of the "Sports Psychology" column in the August issue of Runner Triathlete News. For complete details on using imagery and visualization to improve your performance, please pick up a copy of the August 2001 edition of Runner Triathlete News.

Find a comfortable, quiet place, close your eyes, and take 10 deep abdominal breaths, remembering to exhale fully. Recall a moment in time when you were completely engaged in what you were doing - a period when you felt optimistic and confident, not concerned about the outcome. Bring the event into the present tense; and be there with all five senses. Notice everything around you - what you're doing, what 1you're wearing, where you are, if you are alone or with others. Become aware of how the situation evolved, and what is happening at this moment. Pay close attention to your feelings, your thoughts, and your physical sensations. Do a body scan to check out how each part is working. Notice how each muscle group is feeling. Are you relaxed and yet alert? Are you energized and focused? Is your mind very active or calm? Are you enjoying yourself?

Now let an image come to mind to represent this experience. It could be a color, a shape, or a symbol - something to help you remember this wonderful moment and anchor it in your memory. Now imagine that you are placing this image in your heart. Whenever you want to re- experience these feelings (for instance, in your next workout or competition), you can simply recall your symbol, and you can recapture all that power, confidence, and focus any time you need it.

After you complete your session, open your eyes, and write down your impressions of the experience. You can write in prose, or in single words, or phrases - note anything that comes to mind. If you choose, you can draw your images. There is no right or wrong to your imagery. Just accept whatever you experience, without judgment, and draw the meaningful connections.

You can reach JoAnn Dahlkoetter, Ph.D. at [email protected].