Unleash your imagination
Learn to power your Creativity and use it in your daily life
We act or fail to act not because of will as is so commonly believed but because of imagination.
Dr Maxwell Maltz1
By this point in the book, you have already employed your imagination in a wide range of exercises. Sometimes, when we’re running the course, we have someone who is worried when they hear that imagination is used throughout because they don’t see themselves as creative. A handful of people have even told us ‘but I have no imagination’.
As you have become familiar with the way the mind works, you may have noted that, for most people, our imagination actually plays a huge part in the negative emotions that can dominate our lives. It is what we do as we self-talk, when we perceive a danger that may not be there. It is what we do when we perceive ourselves as weak, incompetent, overweight. Our brain is showing us an image of this negative version of us. Mind Fitness uses the imagination to undertake the same process but in reverse – to visualise a competent and successful you and then guide your brain to make this your new neural pathway.
We have long known the importance of the imagination in driving invention and social change. Even Napoleon said, ‘Imagination rules the world.’2 Creativity is sometimes called the bridge to innovation. In order to create something new, an inventor has to be able first to imagine it, whether this is a piece of kitchen equipment or an equation. Most scientists and mathematicians say that imagination lies at the heart of their work. Similarly, a concert pianist practises in his mind; he also composes there. Now, with our understanding of neuroscience, we know why imagination rules the world. We know that it drives not only social change but all change; it is imagination that is enabling you to successfully reframe your thoughts and unlock your potential.
In the first half of this chapter, we’ll reinforce some of the concepts and techniques from previous chapters that have used imagination. The second half of the chapter will be a comprehensive set of exercises to sharpen your creative skills and to use imagination to bring about further positive change.
What is Imagination? What is Creativity?
Imagination is a private individual activity. Creativity is the outward expression of imagination. Having said that, imagination is also what we use to immerse ourselves in the social world. We spend a huge amount of time using our imagination to read the emotions of other people. It is what engages us in any story or situation. Have a look at a TV drama or movie and see how much of the camera time is given to close-ups. Whether in real life or if we are being an ‘audience’ (which actually demands a substantial creative output), we want to share in the emotions of others and to do this we use our imagination.
As we said in the Foreword, scientists used to believe that there was very little connection between the imagination and the prefrontal cortex, the higher thinking brain. Now it is known that the links are incredibly strong. As with most connections, it works in both directions; this is called bio-directionality. You can use your imagination to develop your focus and power of concentration and you can use focussed thought to encourage and facilitate moments of creative insight.
When you have one of these creative moments, perhaps an idea or realisation (sometimes referred to as an ‘aha’ moment), your brain and autonomic nervous system shut down just for a fraction of a second.3 All ‘power’ is concentrated into the insight. Isn’t that amazing? It also means that your increased ability to focus through doing the work in this book will enable you to have many more of these creative moments. For experienced meditators, it becomes a state they can call up at will.
Our imagination isn’t centred in one part of the brain. In fact, when we use our ‘imagination’, over 40 different areas of the brain are used. New ideas come from new connections, when neurons fire and wire together. If we asked you to close your eyes and think of a pink elephant, you would be able to see one, although your brain cannot draw upon a memory of you having seen such a wonderful beast. That is because your brain can take familiar pieces and assemble them in a different way. There will be an ensemble of neurons that would collectively call up the image of an elephant and others that would be used to visualise the colour pink. You can even add in that this elephant is wearing a crown and waltzing. The really clever part of this mental synthesis is that each ensemble of neurons will take a different amount of time to fire, but the brain can balance this out so that there is a unified conduction time and the elephant does not have to wait to go pink or begin to dance.
Think of it as being like an orchestra finding new sounds and combinations, new ways of expressing a thought or story. Creativity, then, is linked to the ability to make new connections so, the more we are accustomed to using adaptive behaviour, to constant new learning and embracing change, the more active our imagination.
The more imagination we can employ, the better our abilities to solve problems, to listen with attention and to course-correct. Of course, it is not just ‘creatives’ who need these skills. What artists and performers do, we all do all the time. We are all creative beings.
How Mind Fitness employs Imagination
You are the creator of your own life so being the best you can be at creating it is very important. Now that you’ve got the hang of challenging unhelpful beliefs and managing your response to external events, you are, to a large extent, making up your story. Your imagination will help choose the story you want this to be.
Our imagination can help us through the most difficult periods in life. Because of Neuroplasticity we know that we are what we think about most. It requires enormous strength to think positively when surrounded by extreme negativity, but, thanks to our abilities to reason and to imagine, it can be done.
Imagination is also an important means to hold our meaning clear and strong, particularly when this is challenged. Think about the amazing work of people like Mother Teresa or Viktor Frankl whose Man’s Search for Meaning we mentioned early in the book. Imagination allows us to visualise forward, to see a better future and set our course in that direction. And it is our imagination that enables us to feel compassion for others, to empathise and, from that, to seek to make a difference.
Adaptive Behaviour and creativity are very closely linked. As an artist, you are always working in the moment, in response to another person or an external stimulus. If you have a friend you can work with, there’s an excellent creative adaptive exercise you can do. You place a sheet of A4 or A3 blank paper between you and each take a pencil. You then draw a picture, each of you taking turns to work on the drawing for a minute at a time. Try to use what the other person has drawn so you are continually reframing and replanning creatively.
There are many other benefits of a strong and active imagination. Those who habitually employ creativity are likely to be more secure when taking risks, more open minded and more receptive to new experience. They are likely to be able to think laterally or ‘outside the box’ and to be effective team workers. These are all qualities we have been working to strengthen through the book. And it works both ways – throughout the book the exercises you are doing will be strengthening your imagination. For example, as you work on reducing your cognitive bias you will be creating a more open mind. While cognitive bias blocks creativity because it imposes limits and dictates places that your thoughts cannot go, clearing that bias will release untapped creative potential. Your mindfulness work will, for example, induce a state where you are alert but relaxed; it is in that state where we are most likely to have an inspired thought, a hunch, so again creative potential will be released.
The role of the subconscious in rational thought is still being researched. A number of great thinkers and inventors have sworn by the process of setting their subconscious mind a task and giving it the time to come up with the solution while not thinking consciously about it. Isaac Newton’s wife said that if her husband was stuck on any part of a problem he would simply take a nap and wait for the solution to arrive. Thomas Edison would enter a near sleep state, having given his subconscious something to work on, while holding a ball. As he fell asleep, he would drop the ball, suddenly waking to write down all that he had imagined. Many artists say that they feel the creativity moving ‘through’ them and that, when they achieve this creative state, the music or poetry writes itself.
Scientists are also looking at the link between memory and imagination. We know now that a single memory is held in many different parts of the brain and that memories are rewritten each time we visit them. This means that the present influences the past as well as the other way round. Think, if you can, of a memory that you have that has changed substantially over time. It is common when we bring to mind a person who has passed away. We often highlight or exaggerate their positive qualities while anything more negative is gradually erased from the memories we have of them. A developed imagination and creativity will serve you well in preserving your memories into old age. Similarly, nurturing the skill of memorising develops the imagination.
Perhaps, most importantly, in the context of this book, we can use our imagination to power our journey towards the sense of happiness and wellbeing. The promotion of neural connections involved in creativity emits the neurotransmitter serotonin, the chemical that produces the feeling of deep happiness and contentment. Both dopamine and serotonin also lubricate the passage to the higher thinking brain, so, again, the benefit works both ways. And a more optimistic outlook developed through the Mind Fitness process means that you are using your imagination in a constructive and positive way.
The Imagination and Self-Image
Not surprisingly, our ability to change our Self-Image depends very largely on a creative approach. Self-Image is, essentially, the way we see or imagine ourselves. As we said, in the section on Self-Image in Chapter 7, many people are literally hypnotised, programmed by a negative Self-Image. They are responding appropriately to the demands of this Self-Image and moving further into the negative spiral. When you change your Self-Image by cultivating helpful beliefs, you are providing your brain with a new truth. The better we are at imagining this new truth, the more effectively we are able to do this.
When you are working on your Self-Image, give yourself the time to really imagine. If it helps, develop an outline or skeleton of the aspect of yourself you are envisioning, then gradually ‘colour’ it in. Give it tones, textures. Imagine the detail. For example, if you are working on the positive affirmation that you are someone who does not panic in a situation, you might do this in various stages:
- Imagine the situation, be specific
- See your broad actions – I do this, I move here, I say this
- Now go in and consider the finer actions, a smile, a pause. Imagine what you are noticing
- Then go in and fill in the physiology and emotions – how exactly am I feeling and how is this affecting me?
And, as you build this new Self-Image, make sure a good dollop of creativity is in the mix. Imagine the kind of creativity you would like to have and to use. This, in turn, will power your continued change.
Creativity and Healing
There is sound evidence that creative therapies, sometimes called expressive therapies, that centre on drama, dance, music and art, can be highly effective in the treatment of depression, anxiety, phobia and some forms of psychosis.
- Solve problems
- Explore truths about the self
- Understand recurring images
- Explore unhealthy patterns of behaviour
- Come to terms with difficult situations
There is a long history of the arts as a positive part of the healing rituals of many ancient societies. Today, drama therapy, art therapy, music therapy and dance therapy are all used widely within the health system.
For those that work in the creative industries, it is no surprise that current science is validating the enormous benefit that everyone has known about for more than 50 years, or 5,000, if you include the ancient traditions. Certainly, there is enough evidence to advise every reader to go away and create! If you can do it as part of a group – there are some excellent community drama groups and community choirs – so much the better.
Creative Exercises
In the same way that we can visualise an end goal or a way to solve a problem, we can imagine an emotion. You’ll have noticed that, if you feel bad, either physically or emotionally, but have to go into a situation where it’s hard to let this show, you will often end up feeling a lot better. (This can work the opposite way when your negative emotion is very strong and the mere pretence of being ‘fine’ stacks up an extra layer of tension.) Similarly, if any of you have ever pulled a ‘sickie’ at work, the ironic result is that, by the time you’ve described the symptoms to two or three people, you’re often feeling less than your best!
So, when you are using your imagination in any of these exercises, try to build emotion into the mix. If you are imagining yourself having achieved that ultimate goal, then build in the excitement and joy that you would feel. And remember to own the experience that you are visualising – hold the picture in the full faith that whatever you have imagined is yours. No humility is needed or required; play to win. Of course, you can’t win by playing to lose; you also can’t win by playing not to lose – think how often we fall into that trap.
Keep your visualisation work positive. If you feel it moving into something negative, gently bring it back. I (BW) sometimes do this with just a quick mental snapshot of a recent happy memory. The more you replay a visualisation, the more deeply the engrain beds in and, therefore, the more effective it becomes. So, if you find one of the exercises really works for you, try to repeat it often.
Start to build ‘imagine if’ into your life and your conversations. This can be based in reality to help promote change, such as ‘imagine if my boss was the most compassionate of all employers’. Or it can be as abstract as you like, just to get you thinking outside the box. There’s plenty of time waiting for a bus to imagine how the world would look if Santa was president or if your cat could suddenly talk!
Exercise 9.1: Visualisation of Scenario with Boss or Partner
Sit yourself comfortably, take one or two deep breaths, feel yourself centred and close your eyes.
Think of a scene between either you and your boss or you and your partner, which you know needs to play out. Perhaps it’s something that you know you need to ask for but have been putting off. Or something that you weren’t happy about, that you need, now that you are calm, to be spoken about, so that it doesn’t happen again.
Imagine where this conversation will be taking place and where each of you is sitting or standing. Now play the scene through in your imagination – it shouldn’t last more than one minute.
After the scene, look at how it went. Could it have gone better for you? If so, replay it, tweaking the responses to what you are saying so that it becomes more positive. Notice how differently you have to behave to make this happen.
Repeat the scene up to five times, each time acknowledging the different input from you.
Exercise 9.2: Using Imagination to Counter Negative Self-Talk
Next time you notice Negative Self-Talk creeping in, make a note of it.
Then imagine a critic standing behind you speaking these negative thoughts.
Now turn and confront this critic, countering each and every statement. If someone else were attacking you in this way, what would you say?
After the exercise, commit your counter attack to memory so that you can use it each time the Negative Self-Talk creeps in.
Exercise 9.3: Visualising a Difficult Task
This exercise is similar to a Goal-Based Visualisation.
First, pick a task or activity that you would find difficult in a public arena, for example a presentation. Next, imagine the speech you might deliver – two or three points is sufficient.
Then go through the presentation in your mind, imagining the most receptive audience ever, your family and very best friends. Imagine how positively they would respond.
Finally, gradually replace each member of your friendly audience with a person who is likely to be there if you know them, or random individuals if your presentation will be to strangers. Keep the positive response from these people exactly the same.
Whatever the task is, imagine an easy version of it first, gradually making it more difficult with each imagining, but keeping it equally as positive.
Exercises to aid the development of Creativity
Exercise 9.4: Interpreting Ideas
Your brain is unlikely to serve up your creative idea as a fully fledged story or template for innovation. It is likely that it will begin with fragments or simple images and the better you are at interpreting these, the more likely it is that it will grow up to be something wonderful.
It’s easy to practise interpreting pictures or ideas.
- Take a picture you like or perhaps one that you have in your house. It doesn’t have to be a masterpiece, something painted by your four-year-old will work just as well.
Give yourself two minutes to interpret it, writing down as many ideas as you can. Try to ask yourself the question ‘What could it mean?’ - Now do the same with the first verse of any poem.
Exercise 9.5: The Stimulus of Memory
This exercise develops awareness and builds your recall skills.
At the end of the day, choose three moments that have happened.
- Spend one minute on each, writing down as much detail as you can. If it was yourself and a friend, what were you both wearing? Was there music playing? How well did your friend look today?
Once you get used to doing this, you start to notice things in more detail, to see the world around you just a little more vividly. - Now take one of the three moments and play it differently. It’s great if you can get something abstract or unexpected to happen. While you and a colleague were standing by the boardroom door, an opera ensemble entered or a text came from HRH asking you to the next Buckingham Palace Garden Party (unless, of course, this happens to you on a standard day!). Try to encourage your mind to create something positive and uplifting.
Exercise 9.6: Imagine the Back Story
Choose a TV drama or short story that you know reasonably well and, from this, pick one character. Now spend 10 minutes imagining the backstory of this character – what happened to them before the story begins.
- What are the most important experiences of their life, perhaps the crossroads or turning points?
- Who were the people that were most important in their life and how did they influence them?
- What is the character’s emotional state and their experiences and aspirations at the time the story begins?
After 10 minutes, write down what you have imagined. This can take the form of simple bullet points or you can write it as a full-blown story, a prequel, if you like.
You never know, some very popular novels have started life as fan fiction!
Questions and Answers
- Are there ways to make my boring job more creative?
You can build stories into just about everything, so, at least you can keep yourself entertained while developing your creativity. Imagine the backstory of the new manager, what the house of your colleague might look like, the hideous journey to work that the accountant must have had to arrive in such a bad mood! What would the photocopier sound like if it suddenly developed a voice?
In addition to this, it’s rare that there isn’t some scope for making the job itself more creative. Concentrate on ways to build in ideas and collaboration. In every aspect of the work try to make changes and to think outside the box.
Organisations run on systems and, whille necessary for smooth running, it does often mean that things tend to be done the way they’ve been done for a good long while. Depending on your role, see if you can think of new ways to do tasks or activities, or ways that you can get members of the same organisation to work together. Perhaps choose a company charity for which employees come together to raise funds for, or begin a newsletter or suggestions box, a Friday ‘moment of the week’ lunch or ‘creative Monday’ where people get (little) prizes for ideas. - Is it bad when I use my imagination to replay what’s already been?
No, not at all. To remember positive events is constructive on all sorts of levels. It will make you feel happy and it will help to keep the memories fresh. Such memories become a very important resource for many in later life. When you remember in this way, take the time to recount the details. Think about what sensory information you recall and what emotions you felt. It is, however, as we’ve said before, not good to move from one replay to another continually and to miss the experiences that are unfolding around you in the present, so keep a balance.
If it’s a negative memory or perhaps a good memory that causes pain due to loss, give a little time to the recall if you feel it’s needed. Sit with the emotion that arrives but don’t let yourself then move into a spiral of negative thoughts that may be connected to the person or event. Perhaps allow yourself say 15 minutes and then begin something else. Engage in an activity you enjoy or use one of the Mind Fitness exercises in the book to clear and reset.
Conclusion and how to build creativity into your daily life
Making full use of your imagination will help you to gain and retain ‘positivity’, to adapt to change and to the inevitable difficulties that crop up along the way, and to successfully employ the ABC Model to change your unhelpful beliefs. It will also enable you to be a more compassionate, empathic and fulfilled human being. Think of it this way – our thoughts are what keeps us ‘entertained’ for a great deal of the day.
By improving the imaginative quality of those thoughts, you will be a lot better entertained, leading to an increased interest, curiosity and engagement with everything that makes up your daily life.
Employing your imagination through the day might look like this:
- Building a short visualisation or creative exercise into your morning practise.
- Using imagination and creativity in your approach to tasks and problems.
- Making a creative activity part of your day. If this is passive, say watching a TV show rather than taking part in a local theatre group, then make sure that you have a creative response to the show.
In the six-week follow-up programme creative exercises are part of the weekend activities, but do filter them into your weekday routine if you can. What might this creative approach to life look like?
Well, first of all, play at every opportunity. If you have a child, excellent, if not, find a game you enjoy and do it whenever you can. There is nothing better than play for in-the-moment creativity.
Think about how you can adapt the things you already enjoy and spend time on. If you spend a fair amount of time, for example, posting on social media, learn how to make your photos into mini videos that you can creatively edit. Your friends will love them.
Build social activity into your day, see friends or join a group of people who share an interest. When you are reacting with and to others, employ empathy to walk in their shoes. Imagination is a key component to a healthy relationship, increasing levels of understanding and helping to keep it fresh and adaptive.
Say yes to new things and new adventures, however big or small. When someone asks if you like Lebanese food, imagine yourself liking Lebanese food. If you’ve never tried it and are imagining Turkish, it doesn’t matter at all! You’re more likely to say yes and go along.
As you go through the day, take the time to imagine. Imagine the problem solved before you begin the task. Imagine the dispute settled before you go into the meeting. If you have to make an important decision, spend a while imagining the consequences of both paths going forward, but, once the decision is made, leave the other path alone.
By responding mindfully and creatively, you will have an enhanced sense of the beauty of the world around you and the positive potential of situations. Responding creatively is an important part of the journey towards the you that will embrace change and challenges.
If you are having a difficult day, use your imagination to help you to appreciate what you have. Bring to mind the person or people to whom you are most grateful, perhaps a relative or mentor. Spend a while imagining them and the kindnesses they gave.
Very soon, employing your imagination becomes an instinctive response, the most travelled pathway, and you really do see the world with new eyes, feel more alive. We are all creative beings and harnessing that creativity is one of the most exciting parts of the process of unlocking the most vital and vibrant you.