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Hello my friends and welcome back to Planet M.

This episode is going to be amazing.

It is all about the three types of visualization

that I personally use that I have found are best for rewiring your brain, for shifting your mindset, for getting into the right energy state,

and also for shifting your identity, which is my analogy.

That type of visualization is one of my sort of techniques

that I like to compare to quantum leaping I always say identity shifting is the neuroscience backed quantum leaping it's

so powerful and I've had people in my community in Minecraft absolutely change their lives change lifelong behaviors

and bad habits after doing an identity shifting visualization I personally guide them through them of my own

but there are plenty out there you can also do them by yourself

and I'm going to tell you exactly how to do the visualizations

that I explained to you in this episode

and they are all optimized of course for rewiring different areas of your brain

which I will also be explaining and describing in this episode.

So lock in, get ready to take some notes

and write some stuff down because this one's going to be really good

and you're going to use these three types of visualizations for all sorts of situations.

Now before we dive into the three different types of visualization and what they do, how to do them, and step by step break it down.

I want to explain to you a little bit about why visualization is

so powerful and why you would even want to do it to begin with.

The first reason why it is so, so, so powerful is because, and I'm sure you've heard this before,

the brain does not know the difference between what is real and what you are imagining.

Now, I'm sure you have experienced this in your day -to -day life.

If you, you know, are overthinking something or thinking about something

that may or may not happen

and all of a sudden you start to feel anxious

and your heart starts racing this is your brain

and your body reacting you're having a physiological reaction to something

that your brain is making up so

if you can have a physical reaction to something

that your brain is making up then you might as well make up something inside of your brain

and allow yourself to have that physical reaction too okay

and of course visualization also activates neuroplasticity and

if you don't know what neuroplasticity is it is basically your brain's ability to rewire

and what does that even mean you have pathways in your brain brain cells neurons

that connect in pathways all throughout your brain okay we call them neural circuits

but you can just think of them as pathways the same way

that this microphone has a cord right now

that is connecting the microphone to the interface

and then my laptop you have like cords

or pathways circuits neural circuits running through your brain and body

and so neuroplasticity is the ability to strengthen circuits in your brain pathways in your brain

or weaken them or rewire them and shift how they're wired right it's pretty incredible

and why would you want to do that because the pathways

that are dominant the ones that are most active in your brain those are the ones

that fire when you know you always have the same belief

or the same mindset or these same thoughts right those are the dominant pathways in your brain and so

when you start to visualize something different

you start to strengthen different pathways in your brain now your default mode will be different okay

and that's the goal visualization is a practice it is a tool to help you rewire your brain

and i always say you don't get what you want in life you get what your brain is wired for and

so of course you should use visualization as often as possible as often as you want as you please

i've been asked that many times so i'll answer that question right now.

How many times should I visualize?

Should I be doing it every day?

How often?

As often as you please.

As long as it brings you joy. Do it.

And now in the beginning you might be like oh it's a chore I don't want to go do it.

Just do it and watch how good it makes you feel.

It's so easy to forget and it's so easy to bypass

and just kind of brush over but start practicing these visualizations

that I'm going to talk about because they will change your life.

So the first type of visualization that you're going to want to start practicing is the emotion activation visualization.

Something that I always say to my students in Minecraft

that I say to my clients that I coach is that you do not want the thing that you want.

What you really want is the feeling that you believe the thing that you want is going to bring you.

You don't really want the money.

You don't really want the relationship.

You don't really want the house.

You don't really want a million followers.

You want the feeling that you believe a million followers or a house or a soulmate is going to bring you.

You want the feeling.

This is so powerful.

So the first step to doing this visualization is to identify what those feelings are.

You need to do that before you even sit down to start the visualization.

Okay, this is going to happen in your journal in your notes what are the feelings

that my brain has associated with this item object person place thing that I'm wanting

and we'll just use me as a personal example, right?

Because I actually did this exact practice whenever I was wanting to manifest a million followers.

I hosted a manifestation workshop in Minecraft, my coaching program and community.

And I personally used my example of a million followers.

I had not hit a million yet.

And I sat down, I was live on this workshop that I was hosting.

I was like, I'm going to, I'm going to walk you guys through this.

I'm going to use my example of 1 million followers.

I sat there and I thought to myself, what are the feelings that I believe 1 million followers is going to bring me?

1 million followers is going to make me feel more official and accomplished.

That's the feeling that I was really after, feeling more official and accomplished.

You have to identify those feelings going into it.

Now, you don't really have to.

You can do it during the visualization.

It is, in my opinion, easier to identify them, but also the visualization in itself can help you identify them oftentimes i get questions of what

if i don't know what the feelings are

that i'm after the visualization practice in itself can help you know what the feelings are

and this is an extremely important practice

because again you need to become a match for whatever it is

that you want and so visualizing and putting your brain

and submerging it into a visual experience of you feeling how you actually want to be feeling,

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that is an amazing practice.

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Why?

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Let's talk a little bit about the neuroscience.

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Well, you are going to be activating the emotion centers of the brain, the limbic system, all right?

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And you are activating these centers in such a way

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that they are activating to mirror or match the emotions that you're wanting to feel.

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You're going to strengthen those pathways and over time those pathways can become more dominant

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and be your more default state of being it's a beautiful thing again the emotion activation visualization

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and visualizing achieving the thing that you want

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and feeling how it's gonna feel

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that also primes your reticular activating system it primes other areas in the brain as well to then go

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and scan and filter your reality for things that match up

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that align with what it is that you want

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that will bring you closer to what it is

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that you want right and so for example

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if i'm in my manifestation workshop talking about doing this exact thing for hitting a million followers

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and i'm visualizing me hitting a million followers and feeling official

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and accomplished well now i'm priming of course

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i'm strengthening those emotion centers of practicing the feeling practicing the feeling is so important

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And that doesn't mean that you just do it when you're visualizing.

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You need to do it in other areas of your life as well.

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And then when I'm doing this visualization and I'm feeling the feelings of hitting a million followers,

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right, I'm also priming my brain to now scan my reality outside of visualization for more ways to feel that way.

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Priming my brain to filter my reality for more things that will get me closer to a million.

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So it works wonders in many different ways but I will say

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and just to give a you know personal example of how this type of visualization really changed my life

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because the million followers practice was more identifying the feelings

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that I wanted and then just embodying them and living them now

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but I remember years ago when I was about to graduate early from the PhD program

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and I was consulting for a hypnotherapist i was teaching her the neuroscience behind what she does

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and i went to one of her classes

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because she said em come to one of my classes you can see how i hold these workshops

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and i came i went to her class

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and she guided her clients through a visualization

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and i did it i went along with it

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and i remember visualizing and i'm sitting in my apartment in arizona still in the phd

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and i'm visualizing myself living on the beach, like, you know, visualize, like visualize you achieving what you want and like living your desires and,

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and, and, you know, looking around, like, where are you engaging your senses?

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Right.

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And so the emotion activation visualization, this first visualization, it's, it's about emotion, right?

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And so how do you activate the emotion?

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Well, you have to engage your senses.

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So I would, I visualize myself, you know, I'm living on the beach

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and I am going to the ocean all the time I'm hanging out with my friends I'm surrounded by people

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that I love I feel I feel full of purpose I feel purposeful

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and fulfilled and I and my surroundings are beautiful of course I'm on the beach

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and so I'm I'm imagining right

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or I'm visualizing where I am who I'm with what does

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it look like what does it smell like who am I

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surrounded by all of these things are great to be visualizing

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when you're trying to activate the emotion because the more

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that you can engage your senses the more present you'll be and the more emotion that you will feel

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and so in this specific story I visualized all of that

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and a year later I remember thinking to myself oh my god

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I am living the it was less than a year later I'm living the exact reality

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that I visualized that one day during

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that class for the woman I was consulting for the exact life I I graduated early,

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moved across the country to live on the beach in Miami,

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and I was surrounded by friends and I had an amazing social life and I was living my dream come true.

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I was creating content.

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I was coaching.

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I felt so fulfilled.

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And I just remember this is the exact thing

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that I was visualizing that one day in my apartment back in Arizona

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when I was at the class for the woman

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that I consulted for and

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so this is a very powerful practice I'm going to walk you guys through it step by step

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and then we'll move on to visualization number two okay

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so the first step is to

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when you're sitting down to visualize you guys know I love to start out with a few physiological sighs

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that is one deep inhale through your nose all the way

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to the top followed by a second inhale through your nose one last sip of air

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and then an exhale through your mouth a sigh all the way out do a few of those

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and you're ready to visualize okay helps you relax it also opens

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you up you can learn better your brain will rewire more right you can absorb more

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when your nervous system is in a state of rest

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and digest and you feel safe and a physiological sigh does

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that so i highly recommend it for that reason but again do

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that and then visualize yourself achieving or receiving whatever it is

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that you want visualize yourself achieving or receiving that

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and in this visualization ask yourself what do my surroundings look

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like who am I with how does it feel what can

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I see hear feel smell touch all the senses go through them all

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you can even tap into what you're wearing there's

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so many different ways you can do it

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but just be as present as possible

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and try to engage all of your senses

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and feel what it would feel like and I have a little bonus tip for feeling the feeling, all right?

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And it is making the sound that you would make when you achieve or receive the thing.

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It's so powerful, all right?

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Sound is super primal, the sounds that we make, and they are really great at activating the emotion of how we want to feel, right?

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So for example, I'm going to give you a little personal example.

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You might not resonate with this, but I personally am the excited type.

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So when I'm visualizing myself hitting 1 million followers, I'm like, Oh my God, like screaming, right?

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Um, sorry if I just blasted your eardrums off.

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That is the sound that I would make.

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And I'm not going to lie to you.

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As I just made that sound, I feel excited and, and for whatever's about to come, whatever blessings on this way to me.

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Okay.

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So making the sound that you would make upon achieving

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or receiving whatever it is that you want is an amazing way for activating the emotion that you want to feel.

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Do it in your visualization.

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I used to really struggle with feeling the feeling in my visualizations and the moment that I started making the sound, game changer.

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So start doing it.

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And if you are a different type where you're more of a relaxed type of person

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and maybe it's just like a sigh of relief, you know, like a, ah, I did that.

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It's here.

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Whatever it is, you do you.

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Let's move on to visualization number two.

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Visualization number two is a little bit more slept on and I never hear anybody talk about it.

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And it is the resilience practice visualization.

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Nobody ever talks about this type of visualization.

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I don't hear people promoting it or talking about it or sharing it.

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And I think it's extremely powerful for so many different situations in life.

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And I want to tell you about it because you can use it to overcome so many different things.

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Okay.

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It is the resilience practice visualization.

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Okay.

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It basically is a visualization to help you practice resilience, to help you practice going through the hard things, to help you practice going through,

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you know, a challenge or something that you're nervous about or something that, you know, you're maybe a little scared about.

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And I'll give you just a quick example from my life.

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You know, back in the day, the hater comments would affect me and they would make me feel some sort of way.

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Not all the time, but every once in a while.

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And with my coach back in the day, something that I practiced was actually visualizing myself,

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my best self, and then going on Instagram, right?

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In this visualization, I'm going on social media and I am allowing myself to visualize looking at the hater comments,

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visualizing the challenge, visualizing the tough experience that's making me feel emotional.

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I would visualize it

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and visualize it as the highest version of me my best

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self how would my best self feel how would my best self move through this situation

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and you visualize that and what happens when you do

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that well you're actually training the pre -motor areas of your brain and

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so this type of visualization is used by professional athletes

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it's used by people at nasa it's used by all sorts of high performing people

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and it's because it is so powerful all right everybody wants to visualize achieving their dreams

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and getting what they want but it nobody really hypes up visualizing doing the hard things

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and it's so powerful doing the hard things facing the challenge doing the thing

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that you're nervous about

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or facing the thing that's making you triggered right it's sort of like exposure therapy

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but in your mind and there's all sorts of different ways

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that you can do this for all sorts of different situations

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i have personally done this with interviews i remember the first time

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that i did this sort of visualization was

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when i was applying for phd programs in neuroscience

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and i was going into interviews and i was nervous

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and i remember one morning you know

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i was getting into all of this this was the very beginning of my journey

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and I remember one morning sitting down before my first interviews

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and I visualized my interview

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and how I wanted it to go I visualized the entire process how it would feel how me

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and the interviewer would interact

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and how exactly how it would go I remember visualizing like me

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and the woman interviewing me laughing and having an amazing conversation

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and it just flowing and feeling like a really good time

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and I remember sitting on the interview and we were laughing

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and the conversation was flowing

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and we were both just having a really good time

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i remember thinking to myself whoa this visualization stuff is some crazy powerful stuff

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and that was the very beginning of my journey

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and it showed me very early on yeah visualization is some crazy powerful stuff

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that's just one way to do it you and

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so you can visualize things like for example going

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and giving a big speech someone in minecraft um he shared

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that he had a big speech coming up in front of tons of people

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and he visualized how he wanted it to go

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he visualized himself like the routine leading up the going out

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on stage how he was going to be how he was going to feel

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he even gave himself the opportunity to visualize okay like what

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if people aren't you know having the reaction

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that I want to have to my speech how am I

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going to feel what am I going to do this is resilience training.

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This is training your brain to overcome obstacles and be more resilient.

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And when I said this strength, this trains the pre -motor area of your brain, the pre -motor area is the area of your brain

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that kind of sends signals to the motor area for you to go and take action, right?

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So when I'm thinking to myself, I want to pick up a cup and take a drink of it,

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the pre -motor area actually plans the movement before it's sent to the motor area,

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which then executes the movement and so you're training the area of your brain

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that plans what you do

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so powerful it helps you feel more confident in tough situations it helps to desensitize the fear response right

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because it's normal to go out and and do things

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that make you feel uncomfortable and feel fear but

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when you visualize the things that scare you you visualize doing the things

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that scare you when you take it all the way to the end you actually help to desensitize

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that fear response and it's so powerful and that student in minecraft

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that did this visualization he shared on a community call

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that his speech went great and it went better than expected

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and it went it was amazing and so it's so powerful

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and one more example of just another way

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that i use this type of visualization i have done

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this to help myself focus i you know

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i in the past back in the super ADHD not able to focus easily distracted days

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this I found this super super helpful

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and a lot of us might think to ourselves oh

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but I don't have you know five minutes before I get to work yes you do you have five minutes

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and that five minute visualization is going to help you get way more done in way less time

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so I highly recommend that you do it but something

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that I would do is I would visualize myself going through the work day

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or visualize myself for the next two hours doing the work

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that I need to do and doing it in flow

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and feeling good and it made such a huge difference right

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because again I'm priming my brain I'm telling it hey this is the state

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that we want to be in right before I go

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and do it so powerful

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so let's talk about how to do this visualization step by step

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so the first step in this visualization is to embody your highest self or your favorite self,

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your best self, whatever terminology you want to use, embody the highest version of you.

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The version of you who has achieved everything, who is so incredible, so badass, can do anything they set their mind to, that version of you.

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The version of you who was on their A -game at the top.

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Visualize, embody that version of you.

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Okay, that's the first step.

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All right, you are them.

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That is you.

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Then bring up a past, present, or future challenge.

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It can be something that you're expecting to happen in the future, or it can be something

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that you've been a challenge you've been facing in the past right something

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that triggered you recently and maybe you didn't like the way

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that you reacted well now you can practice a new reaction right

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so i always say you're always practicing something

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because you're always activating some sort of circuits

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or pathways in your brain with every decision action thought and

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so practicing is so important like you wouldn't expect to be good at basketball

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if you didn't if you never played

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so why are you expecting to have a different reaction

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or feel more confident or feel more calm

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if you don't practice it it just doesn't make any sense

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so bring up a past present or future challenge whatever it is

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that you want to bring up it can be something

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that like i said whatever it is i could name a thousand examples

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but i think you get it so bring up a challenge and then

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visualize or as that embodied highest best version of you visualize

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that version of you facing that challenge watch how they move through

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that situation calmly confidently securely sure of themselves however it is

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that you think the highest version of you would move through

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that situation visualize that observe how this version of you moves how this version of you thinks

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and feels how they react how they respond to the situation

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all of it this is how you train your brain to overcome anything

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i remember i was whenever

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i was working on filming some course material maybe 10 months ago now i had done a visualization

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that morning of facing challenges basically and overcoming them and

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and later that day when i was filming the course material the camera kept overheating

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and I was like oh my god

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but then for some reason I was just like no I can overcome this

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and rather than getting stressed I felt just more centered and grounded

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and I was like no

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we just got to keep going keep pushing through it is very powerful highly recommend

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this visualization I'm calling it the resilience practice visualization you can go whatever you want challenge training whatever it is

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that you want but that's visualization number two.

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All right, so without further ado, let's talk about visualization number three, which is the identity shifting visualization.

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And oh, this one is so good.

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I've watched people's entire lives change.

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I have changed my entire life.

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I've made huge financial moves in the span of 24 hours.

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I have leveled up my financial income through using this exact visualization that I'm about to share with you.

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I have watched people go from lifelong bad habits and cycles

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and patterns to breaking out of those patterns within a week of doing this visualization.

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Someone else in the Minecraft community did this visualization and he had the best week in his company,

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the highest performing week in his company of the year after doing this visualization.

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He's so, so, so, so powerful.

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And I'm going to tell you a little bit why identity shifting visualization is so powerful.

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It is powerful because it helps to shift your default mode.

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It shifts you.

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It shifts everything about you.

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So the default mode network in the brain, it is responsible for your default mode of behavior, right?

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The behavior, the thoughts, the emotions that you feel when you're not consciously trying to direct your thoughts, behaviors, and emotions, okay?

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So it's just kind of a default mode, right?

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How you feel

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when you're not really trying to feel any sort of way this network also holds your sense of identity

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or your ego it's responsible for constructing the story of who you are your sense of self

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and so the same network that is responsible for holding who you are

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and your story and your sense of self is also responsible for your default mode of thinking feeling

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and being and so

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if you shift the sense of who you are then you immediately shift your default mode of thinking feeling

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and being and when you shift your default mode of thinking feeling

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and being you shift your entire life

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because you completely shift your energy you shift your behavior

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you shift your habits your emotions your entire life is different boom quantum leaped

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and this is sort of my neuroscience behind quantum leaping uh practice because identity shifting is so crazy powerful

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When you shift your identity, your entire reality has no choice but to shift.

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If you go on YouTube and you look up quantum leaping visualizations or hypnosis tracks, most of them will be self -concept shifting tracks.

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Because when you shift your self -concept and who you believe that you are, you shift your entire life.

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And now you know the neuroscience behind why.

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So let me tell you exactly how to do it.

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All right.

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This is one of my favorite visualizations ever.

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And I love guiding my community through this

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so I'm kind of just going to go in the zone and just do a little mini condensed version.

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So of course I always start with my physiological size and then I have people visualize.

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You can visualize and maybe we just walk through this right now.

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We'll do a little quick version so you can close your eyes or just remember this is what you need to do.

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So do your Three, physiological sighs.

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Really center yourself in ground.

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Feel the support beneath you.

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Feel how supported you are.

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The chair underneath you, the ground beneath your feet.

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Feel how supported you are in this moment.

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And know that you are exactly where you are meant to be right now.

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There's nowhere else but here, now, in this present moment.

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And then visualize yourself at some point in the future

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when you have

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and are doing everything you've ever wanted everything

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you ever wanted is yours every single goal is achieved

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you did it you made

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it now the next step is to tune in to you

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who is this version of you who has it all what

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do you look like what is your mindset like what do

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you believe what do you believe about yourself what do you

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believe about the world how do you feel how do you

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move how does this version of you move how does this

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version of you behave what are their habits like what is

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their energy like this version of you in the future

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that has it all who are they tune in to their confidence

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and their certainty in themselves really tune in to like visualize

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that like that version of you that is in the future

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that has everything that you want they're so confident they have it all they're

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so certain in their ability to create their dream reality

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and after you've done that and

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if you're still going you can pause for a second keep visualizing

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but after you've done

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that after you've visualized the thoughts emotions beliefs the mindset the

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energy the confidence the habits surroundings what is their environment like what are they wearing

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when you visualize all of that about that future version of you

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that has it all the next step is to realize

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that the only thing stopping you from being

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that version of you is you you don't need to wait until some point in the future to be

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that to think feel act behave believe as

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that version of you the only thing that is keeping you from being

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that version of you is the decision to step into it now

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and so in this visualization step into this version of yourself walk over to this version of yourself

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and and emerge with them

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and imagine your dna locking in imagine

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you merging with this version of you you now have these habits these beliefs

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this mindset these thoughts this energy this confidence this certainty and

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when you're done with the visualization open your eyes

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and step into the world as that version of you you are

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that now obviously my guided visualization version is a little bit longer

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and more more detail but that is the gist and

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when you do that you will have shifted into

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that version of you that has it all and I after all

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and after all the reason that you want the things

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that you want right is to feel how you want to feel

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and also for how the reason you want to achieve any goal

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that you want to achieve is

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because it's going to make you something it's you want

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it for what this goal is going to make

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you who this goal is going to allow you to become

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it's all about the becoming it's all about the personal transformation right in a movie with the hero

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when a hero is going on a journey there's always two journeys

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there's the journey to the external reward the external goal

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or achievement and there

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and there's always the internal journey right

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they always go through this internal journey where they grow into this version of themselves

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that they were not before as they worked toward this external goal

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that's you you are on this hero's journey where yeah

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that external goal that's not materialistic that's not it's not bad to have material desires like have material desires

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because going after those material desires is exactly what is going to help you grow internally to become

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that version of you your goals are calling you to become a higher version of yourself

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and the faster that you can become that higher version of yourself the faster you'll achieve that goal.

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And this visualization will help you get there.

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Something that I recommend for this specific visualization that I find really helpful is to write down what you visualized.

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In my notebook, I have a page where I wrote down, you know, like what was the mindset, the beliefs, what were the beliefs,

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the behaviors, the habits, the surroundings, like what are all these, like who is that version in the future that achieved everything, right?

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Like get clear on who that version of you is and then see,

462

huh, where am I out of alignment with who this version of me is

463

and then get to work on closing the gap because when you've closed the gap, your goals just start reigning in like achievements, opportunities, blessings.

464

They just start reigning in.

465

It's incredible.

466

I am so excited to hear what you do with these visualizations and how they help you.

467

I actually read a DM just before I started recording this from someone that said

468

that my last podcast episode on well one of my previous

469

episodes on how to play the game of life changed something in her

470

and I love hearing you guys's feedback it's

471

so incredible like I love I love help watching it help you transform your own life

472

and you using this information to transform your own life

473

because at the end of the day knowledge is not power applied knowledge is power

474

and it is up to you to go and apply this information

475

and use these tools right like your brain is your superpower

476

and you have the power to use it like you have

477

so much power within

478

you each of these visualizations serves a different purpose okay one of them is for activating the emotion

479

and getting clear on what the emotions even are

480

if you're not sure that visualization can really help you

481

but also helping to train your brain to feel more of the emotions

482

that you're wanting to feel

483

and really becoming a match energetically to what you want also

484

priming your brain right to filter your reality for more opportunities to feel

485

that way in the now which is

486

so unpowerful the second visualization is really great for helping you practice and train for challenges.

487

And we're always facing challenges, right?

488

Like that's just life.

489

Things are going to happen.

490

And the more equipped you are, the more trained you are to overcome challenges,

491

to face them, and to be your best self in the face of a challenge, that is when you become unstoppable.

492

So that visualization number two is really helpful for that

493

and then of course visualization number three is to help you shift your identity to become the version of you

494

that has it all and when you become you no longer need it's

495

so helpful for detachment

496

and we're going to need to talk about detachment in a whole other video

497

but each of these visualizations serves a different purpose

498

and again you can use them all you can use one it's totally up to you

499

and whenever you want how often you want and again

500

if you try these and you use them

501

and you experience shifts please do leave a comment

502

or something i love seeing you guys's reactions

503

and just hearing about your like what what happens in your life

504

and hearing about your transformations it's so cool it's genuinely

505

so motivating and it helps keep me going because

506

that is what i'm doing it for right and so with all

507

that being said guys if you want to learn more

508

if you want to come to one of my live classes

509

i host a live i haven't talked about this yet on this episode

510

but if you want to learn more about minecraft my coaching program

511

and community if you want to get on a live free class with me

512

and hear me talk listen to me talk about the 10 -step process

513

that i personally use to completely change my life um come to one of my very free very live masterclasses

514

they're virtual so you can attend them from anywhere in the world i currently host them at two times

515

that way all different time zones can join

516

we have people from all over the world join like thousands of people from all over the world join it's

517

so cool all different countries continents and it's

518

so awesome it's super fun the energy is super high

519

and at the end i answer people's questions so it's super fun

520

and also at the end is when i kind of explain more about minecraft

521

and the process and what it looks like to join

522

and how to join and that is

523

when we open the doors to minecraft as well

524

it's currently the only time we open the doors to minecraft um just

525

because we like to bring in cohorts and let it be a very inclusive

526

and exclusive experience for the people that do join it's a process

527

and so we want to give you the best experience possible

528

and so if you are interested in any of that

529

or you just want to come and be live on a class with me

530

and hang out and vibe and have and get super motivated because everybody's always super motivated at the end of my classes, then sign up.

531

It's completely free.

532

at least it is right now I can't promise

533

if you're listening to this like six months from now I don't know

534

but for right now get on this class because it's free

535

and it's really fun all right guys um I hope

536

that you enjoyed this episode and I hope

537

that you got a lot out of it

538

and I can't wait to hear about your experiences with these

539

visualizations until next time have an amazing day an amazing week I'm sending you

540

so much love you got this you are amazing and you can do anything that you set your mind to.

541

So go be great.

542

And I'll see you next time.

543

Bye, everyone.

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このレッスンの語彙とスピーキングのポイント

このスピーキングレッスンは、動画「The Visualization That Makes Your Brain Obey You」を教材にしています。繰り返し出てくる語は次のとおりです：visualization, brain, version, visualize, feeling。この動画には、シャドーイング用の文が543文、単語が6418語あります。音声の長さは35:37です。話す速さは速く、1分あたり約180語です。音のつながりや弱く発音される音が多くなります。単語の86%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。

この動画の重要語彙

動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。

単語	発音	意味
emotion 名詞	/ɪˈməʊ.ʃən/	感情, 心緒
follower 名詞	/ˈfɒləʊə(ɹ)/	支持者
default 名詞	/dɪˈfɔlt/	デフォルト
habit 名詞	/ˈhæb.ɪt/	習慣
overcome 動詞	/ˌəʊ.vəˈkʌm/	克服する, 征服する
mindset 名詞	/ˈmaɪn(d)ˌsɛt/	考え方, 心理
belief 名詞	/bɪˈliːf/	確信
quantum 名詞	/ˈkwɑntəm/	量
sigh 動詞	/saɪ/	嘆く, 嘆息する
helpful 形容詞	/ˈhɛlp.fl̩/	役に立つ, 有用
workshop 名詞	/ˈwɝk.ʃɑp/	作業場, アトリエ
strengthen 動詞	/ˈstɹɛŋ(k)θən/	強くする, 強める
leap 動詞	/ˈliːp/	飛躍する, 跳躍する
surroundings 名詞	/səˈɹaʊndɪŋz/	周囲
filter 名詞	/ˈfɪltɚ/	濾過器, フィルター

動画に出てくる句動詞

単語	発音	意味
bring up 動詞		育てる
go out 動詞		出る
sit down 動詞		座る, 腰掛ける
write down 動詞		書き留める, 記す
look around 動詞		見回す
look up 動詞	/ˌlʊk ˈʌp/	見上げる
pick up 動詞		拾う, 拾い上げる

繰り返し練習したい文

動画に出てくる短く完結した文です。日常会話でそのまま使えます。

How many times should I visualize?
Should I be doing it every day?
You don't really want the money.
You don't really want the relationship.
You don't really want the house.

この動画の文法

話し手がよく使っている文型を、動画の実際の表現とともに紹介します。

文型	動画での表現
現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している	have found · I've had · you've heard
受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる	is wired · i've been asked · was surrounded
関係詞節 who / which + 節 — 人や物について情報を加える	identity, which is · ones that are · three, which is

注意したい発音

話し手はI'm, you're, don'tなど、短縮形や弱形を118回使っています。聞こえたとおりの短い形で発音しましょう。

「th」の音: pathway /ˈpæθˌweɪ/, strengthen /ˈstɹɛŋ(k)θən/, beneath /bɪˈniːθ/, athlete /ˈæθ.liːt/, underneath /ˌʌndɚˈniθ/
「sh」と「zh」の音: emotion /ɪˈməʊ.ʃən/, workshop /ˈwɝk.ʃɑp/, accomplish /əˈkɑm.plɪʃ/, activation /ˌæktəˈveɪʃən/, exposure /ɪkˈspəʊ.ʒə(ɹ)/
長い単語（アクセントの位置に注意）: resilience /ɹɪˈzɪl.ɪ.əns/, physiological /ˌfɪz.i.əˈlɑ.d͡ʒɪ.kəl/, activation /ˌæktəˈveɪʃən/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/

日本語話者が苦手な音：

/r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: follower /ˈfɒləʊə(ɹ)/, resilience /ɹɪˈzɪl.ɪ.əns/, relax /ɹɪˈlæks/, neural /ˈnʊɹəl/, virtual /ˈvɜɹt͡ʃuəl/
/v/ — /b/ にならないように、上の歯を下唇に当てる: activate /ˈæktɪˌveɪt/, overcome /ˌəʊ.vəˈkʌm/, activation /ˌæktəˈveɪʃən/, achievement /əˈt͡ʃiːv.mənt/, behave /bɪˈheɪv/
/f/ — 「フ」ではなく、上の歯と下唇で出す: follower /ˈfɒləʊə(ɹ)/, minecraft /ˈmaɪnˌkɹæft/, default /dɪˈfɔlt/, belief /bɪˈliːf/, physiological /ˌfɪz.i.əˈlɑ.d͡ʒɪ.kəl/

この動画での練習方法

まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
自分の声を録音して元の音声と比べます。emotion, follower, defaultなどの単語に特に注意しましょう。

シャドーイングとは？英語上達に効果的な理由

シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。

シャドーイングのやり方: ステップ別の完全ガイドを読む →

シャドーイング練習: The Visualization That Makes Your Brain Obey You - 動画で英語スピーキングを学ぶ

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このレッスンの語彙とスピーキングのポイント

この動画の重要語彙

動画に出てくる句動詞

繰り返し練習したい文

この動画の文法

注意したい発音

この動画での練習方法

シャドーイングとは？英語上達に効果的な理由