Visualization or mental imagery has been used by successful performing artists through out the ages as a tool for improving the technical, psychological & physiological aspects of their art. Research has shown that those who use imagery in preparation for performance do develop training & performance skills more effectively than those who do not.
Dance imagery is one of the most powerful tools available to dancers regarding training & performance preparation. In dance imagery, the focus is on envisioning dance performance with the goal of improving performance skills. These can range from the improvement of technical skill to enhancement of self confidence, motivation, concentration & more.
Imagery used in dance actually consists of much more than mentally seeing your performance. When we are dancing we are involving many of our senses so the more sensory input you can include in your imagery work, the more impactful of an effect it will have on your performing. For instance, the visual part of imagery can include anything you are seeing during a training or performance session –the dance floor, other dancers, props etc. The auditory part will consist of the music you are dancing too, the sounds of other dancers around you, the sound of the audience & such. The mental part can refer to your quality of alertness, concentration & thinking involved. The kinesthetic aspects refers to the physical response to dancing such as your heartbeat, muscular tension, breathing and the emotional aspects of imagery will help you to become actively involved with the feelings behind your dancing. Realistically detailed images simulate actual experiences & increase the likelihood of performance enhancement.
The two main perspectives that dancers use in imagery are external & internal. The external perspective is like the dancer seeing her own performance from the audience’s perspective. This is most helpful when your goal is getting a sense of the overall look of your dance. The internal perspective visualizes the performance from the dancers view. Because it’s based on the actual perspective of the dancer while performing, the dancer can use this perspective to visualize realistic performance setting and also sense her own inner state of being. For example, if you are visualizing a performance from the internal perspective and you also notice that in that in your visualization, you are nervous, then you know to refine your visualization to one of internal relaxation and confidence as you are performing!
Imagery becomes more vividly detailed when you are in a relaxed state. I like to take the time to first get into a relaxed state of being with some deep breathing before going into an imagery session. In my own imagery practice, I often go into some of my favorite yoga poses while I’m engaged in the imagery process. This serves to strengthen the link between the imagery & physical body. Even just 10-15 minutes of dance imagery a few days a week will go a very long way in regard to your development.
Check out this short vidio clip for some pointers in visualization techniques