Scout out where activity is to take place. Take photos, make notes and store as many mental impressions as you can. Note specific visual impressions and images, and any taste sensations you have, and record every smell and sound. In particular, note what things feel like. Is it cold or blustery there, or hot and sultry? Feel as many aspects of the place as you can.
Get into a state of peak intensity. First do your relaxation and meditation exercises, then begin focusing clearly on the present with all your five senses.
Develop a picture of yourself engaged in the activity you are rehearsing. Remember: your mental picture should not be like watching a video of yourself, but be an image of what it feels like to be carrying out the activity.
Run through your five senses. Examine your visual senses and what you are doing in vivid colour and detail. Recall the place you’ve already visited and insert yourself there, engaged in the activity. Imagine what the activity feels like.
Pay particular attention to your kinesthetic sensibility. What’s in your hands? What are they doing? Are you standing or sitting? How does that feel?
Carry out the activity in real time in your head. As you do so, pay attention to your feelings, your thoughts and your five senses.
Be specific. Don’t imagine only fragments—run through the entire activity, moment by moment. Keep your senses keenly trained on what every minute feels like.
Practice getting out of trouble or any sort of setback. If you’re imagining giving a presentation at work, imagine the computer not working. If you’re playing a winning game of tennis, imagine your opponent getting the edge on you. If you’re trying to manifest a dream such as getting the ideal job, buying a dream house or having a child, imagine encountering difficulty. Then mentally run through how you’re going to deal with it.
Set yourself a regular time for your run-through. Keep mentally rehearsing, day after day, until you need to perform.