“The future enters into us, in order to transform itself in us, long before it happens.” – Rainer Maria Rilke

In the pursuit of addressing our current difficulties, we often delve into the past to unearth strengths, abilities, and coping mechanisms. Yet, there are moments when our past offers no solace, and our present seems insurmountable. In these times, the future becomes a beacon of hope, a canvas upon which we can project our aspirations and dreams. This concept, eloquently illustrated by Viktor Frankl, serves as a testament to the power of mental imagery and visualisation.

Viktor Frankl’s story is one of remarkable struggle and resilience. As a Viennese psychiatrist, Frankl had already begun to break away from Freud and Adler’s teachings, developing his own approach centred on the idea that meaning and spirituality are fundamental to mental health. However, before he could fully articulate his theories, he was arrested by the Nazis during World War II and interned in several concentration camps along with his family. His parents perished, and his wife was separated from him, leaving him in a state of profound uncertainty and suffering.

In the harsh, dehumanising conditions of the camps, Frankl’s manuscript—his life’s work—was confiscated and destroyed. Stripped of everything, he faced the bleak reality of his situation with remarkable mental fortitude. He began to imagine himself in the future, delivering lectures on the psychology of concentration camp life and the importance of finding meaning even in the most dire circumstances. This mental imagery served as a lifeline, providing him with a sense of purpose and a reason to endure. As Frankl himself observed, “When we are no longer able to change a situation, we are challenged to change ourselves.”

Frankl’s use of mental imagery and visualisation, what he termed “future pull,” was not merely a passive daydream but a deliberate strategy to maintain his psychological resilience. He vividly pictured himself speaking to an audience in post-war Vienna, detailing his experiences and insights. This mental exercise not only helped him survive but also shaped his seminal work, Man’s Search for Meaning.

Visualisation, a practice with roots in various ancient traditions, involves creating detailed mental images of positive outcomes, future goals, or desired states of being. Similar to the Stoic practice of contemplating potential challenges to better prepare for them, visualisation, however, focuses on envisioning positive results and realising one’s potential.

Here is how one might apply mental imagery and visualisation in daily life:

Setting Clear Goals

Visualise Success: Picture achieving one’s goals. Imagine the specific steps taken to get there, the obstacles overcome, and the feeling of accomplishment experienced upon reaching the goal.

Detail the Journey: Focus on the process, not just the end result. Visualise the daily actions and decisions that will lead to success.

Enhancing Motivation

Inspire Oneself: Use visualisation to stay inspired. For instance, if training for a marathon, visualise crossing the finish line, hearing the cheers, and feeling the medal around the neck.

Maintain Focus: Regularly visualising goals can help maintain focus and commitment, especially when faced with distractions or setbacks. Ralph Waldo Emerson wisely remarked, “The future belongs to those who prepare for it today.”

Coping with Stress

Calming Imagery: Visualise a peaceful place or situation to help reduce stress and anxiety. This can be a real place visited or an imaginary serene environment.

Problem-Solving: Imagine successfully handling stressful situations. Visualise the steps taken to resolve the issue calmly and effectively.

Building Confidence

Positive Outcomes: Visualise performing tasks successfully. This can help build confidence, particularly in situations where there might be nervousness or uncertainty, such as public speaking or job interviews.

Rehearse Success: Mentally rehearse successful outcomes for upcoming events or challenges. This can help reduce anxiety and improve performance. Eleanor Roosevelt’s words resonate here: “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.”

Enhancing Resilience

Overcoming Challenges: Visualise overcoming obstacles and bouncing back from setbacks. This can strengthen resilience and help develop a more positive outlook on adversity.

Inner Strength: Imagine drawing on inner strength and resources during tough times. This can reinforce the belief in one’s ability to handle difficult situations. Helen Keller’s insight is significant: “Although the world is full of suffering, it is also full of the overcoming of it.”

Practical Steps for Effective Visualisation

Find a Quiet Space: Sit or lie down in a quiet, comfortable place where there will be no disturbance.

Close Eyes and Relax: Take a few deep breaths to calm the mind and body.

Create a Vivid Image: Picture the desired outcome in as much detail as possible. Include sights, sounds, smells, and emotions.

Use All Senses: Engage all senses to make the visualisation more vivid and real. Imagine the colours, textures, sounds, and even smells associated with the goal.

Practice Regularly: Make visualisation a daily practice. Spend a few minutes each day visualising goals and the steps to achieve them.

Frankl’s ability to mentally transport himself to a future where he was free, productive, and purposeful illustrates the transformative power of visualisation. This technique can help maintain focus, motivation, and resilience, enabling navigation through present challenges with a sense of hope and direction.

Incorporating mental imagery and visualisation into daily routines allows one to harness the power of the future to illuminate the path ahead, much as Viktor Frankl did during the darkest times of his life. This practice, rooted in the profound human capacity for hope and meaning, reminds us that even in the face of adversity, envisioning and working towards a brighter tomorrow is always within reach.