My Items

In the world of sports, physical fitness and skill are just one piece of the puzzle. More and more athletes, from grassroots amateurs to elite professionals, are recognising the power of the mind in achieving peak performance. One of the most effective mental tools? Visualisation . But what exactly is visualisation, and why are so many athletes turning to it to sharpen their game? Let’s dive in. What Is Visualisation in Sport? Visualisation, also called mental imagery or mental rehearsal, involves vividly imagining yourself performing a task or achieving a goal. It’s not just daydreaming; it’s about creating a detailed mental movie, using all your senses to replicate a real-life experience. In sport, this could mean visualising the perfect golf swing, sinking a penalty in football, or crossing the finish line first in a race. The key is to immerse yourself in the imagery, mentally rehearsing the action step by step as if it were happening in real life. Why Does Visualisation Work? It might sound like something out of a self-help book, but there’s solid science behind it. Studies show that when we visualise an action, the brain activates the same neural pathways as if we were physically performing the task. This means that by practising in your mind, you’re effectively training your brain to execute the movements. For athletes, this offers a massive advantage: Improved focus:  By rehearsing the task mentally, you’re less likely to be distracted during the real thing. Confidence boost:  Visualising success can help combat self-doubt, giving you the belief you need to perform at your best. Reduced anxiety:  Mental imagery can prepare you for high-pressure scenarios, helping you stay calm when it matters most. Faster recovery:  For injured athletes, visualisation can maintain muscle memory and keep the mind sharp while they’re sidelined. How Do Athletes Use Visualisation? Athletes in every discipline have incorporated visualisation into their routines. Here are some real-world examples: Footballers : Strikers often visualise scoring goals before a match. By imagining the perfect shot into the top corner, they’re programming their brain to repeat it on the pitch. Sprinters : Before a race, sprinters picture themselves exploding out of the blocks, maintaining perfect form, and crossing the finish line ahead of their competitors. Tennis players : In high-pressure moments, tennis players mentally rehearse their serves and strokes to ensure they can stay composed during long rallies or match points. Even some of the greatest athletes of all time, like Muhammad Ali and Serena Williams, have credited visualisation as a cornerstone of their success. Tips for Mastering Visualisation Whether you’re a weekend warrior or an aspiring pro, you can harness the power of visualisation. Here’s how to get started: Create a clear image : Picture the scenario in as much detail as possible. What does the stadium look like? What sounds can you hear? How does your body feel as you perform? Use all your senses : Don’t just “see” the action—feel the sweat on your skin, hear the roar of the crowd, and sense the tension in your muscles. Focus on success : Visualise positive outcomes, like executing a flawless technique or winning a match. This reinforces confidence. Practise regularly : Like any skill, visualisation improves with consistency. Set aside a few minutes daily to mentally rehearse your performance. Stay realistic : Imagine challenges as well as successes. For example, visualise how you’ll handle a tough opponent or recover from a mistake. Beyond Sport: The Mental Benefits of Visualisation Visualisation doesn’t just enhance athletic performance—it has broader mental health benefits too. The practice encourages mindfulness, reduces stress, and improves focus, all of which can translate into other areas of life, from work to personal goals. Visualisation isn’t just for Olympic athletes or top-tier professionals—it’s a tool that anyone can use to elevate their performance. Whether you’re preparing for your Sunday league football match or gearing up for a marathon, taking a few moments to visualise success could make all the difference. So, why not give it a try? Close your eyes, see the goal, and then go out and make it happen. After all, as the saying goes: "If you can see it in your mind, you can achieve it in reality." Are you ready to unlock your mental edge? Join our wellness community here to access more tools to reach that next level in your game.

The Ladder Technique is known as one of Neville Goddard's most effective manifestation practices. In this exercise, you vividly imagine yourself climbing a ladder each night before bed, repeating it for three consecutive nights. This practice invites you to create a mental image of the ladder, much like Neville himself did when he manifested two "impossible" tickets to Aida  for his brothers. Goddard taught that what we hold in our imagination becomes part of our reality. Step 1: Visualise a Ladder Be specific as you picture the ladder in your mind. You may want to write down details to create a clear mental image. Consider these aspects: Size of the ladder Color and height Material (wood, metal, etc.) Width of the steps Texture (smooth or rough) Weight, smell, and temperature Use any visuals or notes that help make this image real and vivid. Step 2: Relax Before Bed Do this exercise just before sleep, as you relax into what Neville calls the "State Akin to Sleep." Use calming music or silence, whichever helps you feel at ease. Step 3: Imagine Climbing the Ladder Now, picture yourself climbing the ladder, engaging all your senses to make it as real as possible. Feel the texture beneath your hands and feet—if it's metal, note the coolness; if it's wood, perhaps sense its scent. If your mind drifts, gently bring it back to this task. If you tire of imagining the climb, simply picture touching or observing the ladder, making this "imaginal scene" as vivid as you can. Continue until you drift off to sleep. Step 4: Write "I Will NOT Climb a Ladder" Notes During the day, write notes stating "I will NOT climb a ladder" and place them around areas you'll often see, like mirrors or your phone. These reminders help you detach from any anxious attachment to the outcome. Step 5: Repeat for 3 Nights Repeat steps 1 through 4 each night for three nights. Step 6: Release and Trust After the third night, remove the notes and let go of any attachment to the outcome. This final step is essential: trust the process and the universe to manifest the result. As Neville explained: "Once you have planted this seed in your imagination, do not uproot it by being anxious about how it will be accomplished. Each seed has its own appointed time. Some seeds take a few days; others a little longer. Feel confident that what you have planted will appear in your world " Much like ordering from a menu in a restaurant, once you've expressed your desire, you release any worry about how it will be prepared and trust the process. After three nights, stop the exercise and observe what unfolds. Many of Neville's students reported unexpectedly finding themselves in real-life situations requiring them to climb a ladder. Goddard encouraged replacing the ladder with any other desired outcome, teaching that whatever we imagine will eventually manifest in our reality.

Here's a breakdown of the constructive interference phenomenon:

Here are 4 visualisation techniques to heal your mind & body, whilst helping you achieve your goals. Visualisation is one of the most powerful tools for healing and transformation. By holding clear, focused images of what we desire, we can break free from mental blocks, calm the mind, and create the reality we want. Research shows that our minds can’t always distinguish between real and vividly imagined experiences, which is why visualisation has such a profound effect on our thoughts, emotions, and actions. If you’re ready to take control and start manifesting a better life, here are four visualisation techniques to help you on your journey. 1: The Future Self Technique Think about who you want to become. Imagine the person who has achieved the goals you’re aiming for, whether that’s health, career success, personal growth, or inner peace. Close your eyes and picture yourself already embodying this version of you. Notice the details: how do you stand? How do you speak? What kind of daily choices do you make? Spend a few minutes each day stepping into this “future you” and connecting with the feeling of being this person. This exercise doesn’t just inspire you—it rewires your mind to believe in your potential, which is often the first step towards real change.
2: The Healing Light Meditation Our minds and bodies are deeply connected, and visualisation can be a powerful tool for emotional and physical healing. For this technique, find a quiet space where you won’t be disturbed. Sit comfortably, close your eyes, and take a few deep breaths. Now, imagine a warm, healing light surrounding your body. This light represents healing, peace, and positivity. Focus on any part of your body or mind that feels tense, stressed, or in need of care. Visualise the light gathering there, gently releasing pain or tension. As you breathe, imagine the light filling every cell with healing energy, transforming any stress or discomfort into calm and relaxation. This technique promotes relaxation and helps release emotional and physical stress.
3: The Daily Vision Board For this technique, you’re creating a mental vision board rather than a physical one. Every morning, close your eyes and imagine your ideal day as if it’s already happening. Visualise everything you want to accomplish, from small actions to bigger milestones, unfolding with ease. This isn’t just about imagining success—it’s about engaging all your senses. Feel the excitement, hear the sounds, and visualise the details as clearly as possible. This exercise primes your mind for the day ahead and helps align your thoughts and actions with your goals. These visualisation techniques aren’t just about positive thinking—they’re tools for guiding your mind and body towards healing and transformation. Practise them daily, and over time, you may start to notice positive shifts in your mindset, health, and achievements. Healing and success are possible, and visualisation is one way to get there. Try adding these techniques into your routine, and let them become stepping stones towards the life you want. With time and practise, the mind can help you create the reality you deserve. 4: The Blink Visualisation The Blink Visualisation Method is a technique created by Ted Lawlor, helping to bring a sense of reality into your visualisations. For example, imagine being able to see your actual hands (as clear as possible) on the steering wheel of your dream car or the door knob of your dream house. This process involves looking at your hands reached out in front of you whilst blinking repeatedly until you see the image of your hands when your eyes are closed (much like how you would see the remains of a lightbulb if you were to look directly at it). Once you see your hands inside your minds eye, then use your imagination to merge this image into your future vision. This is an amazing way to trick your brain into believing you have already achieved your goals. Looking to find out more about visualisation or manifestation, including the science behind how it all works? Access our educational programs here .

Work your way through this series of 8 deep meditations by Dr Joe Dispenza to help you reset your mind & body, allowing you to move forward with clarity & purpose. Complete 1 meditation every morning or night and you WILL notice a change.
(If you can't see the full series of meditations, just use the graphic below to head over to Spotify)

Fran Gresswell (Riviera Iced Tea) speaks about building the next big iced tea brand, growing a community online, practical marketing strategies and more. Speaking to Ted Lawlor on the If Only They Knew Podcast, Fran Gresswell shared her practical tips for building the next big iced tea brand, an idea that was born in her final year at University. Fran generously shares the ups, the downs and the methods that helped her grow Riviera Iced Tea. You can access the full chat below via both video and audio. Are you a business owner or individual in the wellness space? Join our free community here for more great content.

Find out how practical manifestation techniques saved my life back in 2017 and led me to manifest £10k in cash, get my dream car and so much more. How did I go from someone whose immune system had shut down because of a depression, to someone who is proud to be themselves and help others? Before we get into it, let me introduce myself. I'm Ted Lawlor, the 26-year-old wellness entrepreneur from South London who came from (very) humble beginnings. Despite living in a rough area, I had my eyes on bigger things - quite literally, with the Shard being visible from my bedroom window. (head to the bottom of this page to watch my full video explaining these techniques) After years of feeling different, struggling with socialising, fighting in school (eventually being excluded) and never feeling like I fitted in, I stuck with it and still managed to achieve good grades at school and got the highest qualification possible at University. However, this whole time that hole in my soul was still there, which led to the moment that changed my life forever. September 2017, after months of being "unconscious" and depressed, I woke up with a small mark on my face, which very quickly spread to cover most of my face. In a sheer panic, I flew to the Doctors who told me that my immune system has literally began to shut itself down because of how poor I was feeling mentally.
That was the warning signal for me. Things HAD to change before I quite literally died. I then started researching things to help me, everything from Gary Vee's business motivation videos to Tony Robbins life coaching. After hours of research, I started to stumble across the likes of Dr Joe Dispenza, Wim Hof and Jim Rohn, which led to me beginning to understand what manifestation was. This was the beginning. I'd watch a video on how the mind can help you achieve things in life and then be so excited to find out the science behind it, connecting visualisation to the likes of the Reticular Activating System, breathwork to the nervous system and goal setting to the mesolimbic system (our brain's reward centre). After 7 years of research, I'm proud to say that I finally have a fool-proof toolkit of practical manifestation techniques that anyone can use to manifest more out of their brain, body and life. If only they knew that you cannot truly change anything in your external world in a positive way if you do not change anything in your internal world. The Toolkit Here is an overview of the tools that I used to save my life and begin achieving big goals of mine such as national press coverage, random cash wins, pursuing my dream business and so much more. 1: Breathwork For me, meditation was the first thing I tried on my manifesting journey, but I sometimes struggled to stop my racing thoughts or stress from the outer world. So, I'd recommend starting off with breathwork to dive straight into the deep end and use the power of the breath to regain instant control over your autonomic nervous system (this is what causes you to go into fight or flight mode and is the thing causing you to feel stressed constantly). I'll setup a safe space, often playing slow 432 Hz music as it's scientifically proven to help focus, with incense burning as my smell triggers (this is explained in my free community here) and I'd do 3 rounds of the following guided breathwork inspired by breathwork pioneer Wim Hof: 2: Visualisation After resetting my nervous system with breathwork, I'd then use this calming feeling to guide my thoughts onto the future, visualising what I want and tapping into as many senses as I can. I'd often use audio triggers to spark the necessary emotions to get into my peak state for this. How does visualising help you practically? Well, there's a part of your brain called the Reticular Activating System (RAS) that pro-actively looks out for what it thinks you want to see in the real world. For example, if you think of the colour red, the RAS will highlight any shade of red that you can see, or on the flip side, if you think you are not liked by people, the RAS will also look for things to prove this to you too. So, be careful of what you think about as what you think about, you will become - this is why positive affirmations are also important as the unconscious mind does not know the difference between what's real and what's not. For my visualisations, I use my blink method shown here . 3: Meditation The visualisation would then often lead directly into a meditation. Because I'd be doing all of this in the morning, it makes sense to tie in a priming meditation exercises from none other than Tony Robbins. This meditation allows you to tap into so many of the key elements of manifesting successfully, such as gratitude and abundance.
You can access the Tony Robbins priming meditation here: 4: Journaling Once in my peak state, I'd then jot down my initial thoughts to get them out of my mind and onto the paper, which is a very useful method to freeing up mind space. I'd then use my journal to list my goals for the day as not only does this give me focus, but the process of ticking off your goals is actually scientifically proven to increase your happiness thanks to your mesolimbic system. This system is your brain's reward centre that wants you to achieve your goals as this is what it thrives off, so the more goals you set and hit, the more mental energy you get. All of the above is a PERFECT routine to get you into your peak state in the morning, setting you up for a peaceful, yet productive day, giving you the best chance to manifest more from your life. After months of using these techniques things began to quickly change for me, with new people and opportunities coming into my life unexpectedly. One of these unexpected moments was someone randomly tipping me off about a crypto investment which took a £300 punt into a £10k cashout, allowing me to buy my dream car outright. Still looking for more? I detail all of the science behind manifesting in my 'Manifest More' program and I explain the science behind visualisation, both can be accessed here . If you're interested in bettering your life or your business, I'd love for you to join my free wellness community ( here ) ahead of our first ever mini 'Mindset Workout' where I'll be teaching even more of my practical manifestation techniques.

Looking to relax? Then the song below is perfect for you. Weightless by Marconi Union incorporated scientific theory to create a song that will definitely make you feel relaxed.
Listen to the full song here:

Carrie Rose is the co-founder of search-first creative agency Rise At Seven. Ted Lawlor (If Only They Knew) spoke to Carrie about how the idea for the agency came about, applying for The Apprentice, advice for other entrepreneurs and so much more.

Find out what Holotropic breathwork is and the benefits of practicing it Holotropic breathwork is a powerful therapeutic practice that uses controlled, deep breathing to promote self-discovery and emotional healing. Developed by Dr. Stanislav Grof in the 1970s, this technique aims to help individuals access altered states of consciousness, facilitating profound psychological and spiritual insights. If you're curious about exploring this unique practice, here’s a comprehensive guide to understanding holotropic breathwork, along with its benefits and potential risks. What is Holotropic Breathwork? Holotropic breathwork is a form of breathwork therapy that involves fast, rhythmic breathing to bypass the conscious mind and access the deeper layers of the psyche. The word "holotropic" comes from the Greek words holos  (whole) and trepein  (to move toward), meaning "moving toward wholeness." Typically performed in group settings with a trained facilitator, the practice is often accompanied by music and can last several hours. Participants are encouraged to lie down, breathe deeply, and allow the process to unfold naturally. Benefits of Holotropic Breathwork The practice of holotropic breathwork has several potential benefits: Emotional Release : Deep, accelerated breathing can help release pent-up emotions and unresolved trauma, leading to cathartic emotional experiences. Self-Discovery : Many individuals experience enhanced clarity and insight into their life’s purpose, relationships, and personal challenges. Spiritual Awakening : The altered state of consciousness reached during a session may bring about spiritual experiences, feelings of interconnectedness, or a sense of oneness. Stress Reduction : Participants often report feeling deeply relaxed and mentally clearer after a session, helping reduce anxiety and chronic stress. Healing Trauma : Holotropic breathwork has been used to help people work through past traumas, allowing for emotional processing and psychological healing. Risks of Holotropic Breathwork While holotropic breathwork offers many benefits, it’s important to be aware of the risks involved, especially for certain individuals: Emotional Overwhelm : The intense experiences during a session can sometimes be overwhelming, bringing up repressed memories or emotions that may be difficult to process without adequate support. Physical Strain : The fast-paced breathing can cause physical symptoms like dizziness, tingling, or hyperventilation, and may not be suitable for people with certain health conditions (such as heart problems, high blood pressure, or epilepsy). Psychological Risk : People with a history of severe mental illness or psychosis should avoid holotropic breathwork unless under professional supervision, as the intense experiences could exacerbate symptoms. Conclusion Holotropic breathwork offers a unique pathway for self-exploration and healing, with the potential to unlock deep emotional and spiritual insights. However, it is essential to approach it mindfully, understanding both its benefits and risks. Always seek guidance from a certified facilitator, and consult a healthcare professional if you have any medical conditions before diving into this transformative practice. By embracing holotropic breathwork, you can tap into the power of your breath to foster healing and growth.

Watch our guided Wim Hof breathwork for anxiety Try our Wim Hof Breathwork meditations to help your anxiety and energy levels - perfect for brand owners who need to be in peak state and avoid stress. What is the Wim Hof method? The Wim Hof method is a unique style of intentional breathing that helps you regain control of your autonomic nervous system to reduce your stress and anxiety. What does Wim Hof breathing do? Wim Hof breathwork alters the activity of your autonomic nervous system, having an impact on your body that can be viewed scientifically.

Listen to our unique collection of guided breathwork meditations for anxiety We have created a trio of breathwork meditations to change your state and beat your anxiety. The fire breathwork will help you charge your energy levels and get into a peak state of hyper-alertness. The water breathwork will help you stay in that neutral level of calm. The air cloud breathwork will help you ease into a level of pure peace.