On the skills of mental image memory

Psychological image technology is a familiar term, and there are many articles about it. The following article was translated by Xiaohe many years ago and published in the magazine Dandashan Society. This is a summary article. For those who don't know much about mental image skills, you can provide a complete introduction and copy it here for your reference. At the end of the article, there is a section of my humble opinion on mental image skills, please give your advice.

The skill of concentration and relaxation is one of the basic skills of ordinary climbers. For an excellent climber, mental image skills are the most important skills to exert physical fitness.

Let's give a straightforward example: sit down, close your eyes and imagine the following.

First, find a route that you have tried your best, but you haven't succeeded yet. Imagine that you are climbing it, falling down in front of a difficult situation and having a rest. You are so relaxed, calm and confident to wave your hand and touch the powder bag, and then you begin to realize that you are touching the fulcrum with your fingers, and a breeze blows, feeling your lightness and concentration and breathing smoothly. With a cold smile, I began to rush this difficulty.

Hold the fulcrum with your left finger on your chest, and then raise your right foot to a tiny fulcrum at a very high position. Although it is small, try to feel and imagine that it is a big fulcrum. Twist a side pull with your right hand and straighten your right foot smoothly, so that your left foot can reach a hole one or two fingers big, and it feels deep. Now focus your breath on the last dynamic, rush, choose the best time, jump up and grab the next fulcrum. Although it was difficult to grasp, I was already very happy, and then quickly put on the last shackle, thinking that this was a simple action.

The world's top climbers usually use this mental image technique to improve their performance and regard it as a basic and important sport, although the mental image technique is very similar to some climbers? Mind training again and again? (metal rehearsal), but it's much better than climbing the same route again and again. Using mental image technology, you can use your imagination or real image to create a very detailed image, an image with touch, sound, color and all climbing feelings. You can even imagine that you are climbing a mountain or resting. These techniques will be discussed later.

Once you plan and think with your brain, your physiology and psychology will complement each other, which will also improve your performance on the rock wall.

The function of mental image technology

The research report points out that the brain tissue can't tell what happened, and you can't remember whether the clear image in your mind is your real memory or your dream. Using mental image skills, you can create mental images in your mind and think about them in a planned way, and then turn them into real things. Mental imagery skills can visualize your future intentions, so try to imagine what you can achieve and avoid images that are simple and easy to achieve.

Learn mental image skills

Mental image skills can be divided into three types: external, internal or kinesthetic. External mental image skills are the most common and easy to learn among the three mental image skills. Is to see yourself from a visible observation point. The inner mental image technology is more difficult, because you are in yourself, and it must see everything through your own eyes. The third psychological image technique is not really seeing things, but feeling the soul of rock climbing. After practice, you will be able to feel and climb as you imagine.

It is difficult for you to master mental image skills at once, so I suggest you pay attention to small details in daily life, which will train our mental image skills. For example: (external psychological image technique) look at yourself from a visible observation point. In your home in the morning, you get up, go to the refrigerator, open the refrigerator, get a soda, and then go back to bed. Imagine every detail clearly. You will find it difficult at first, but it is certain that practicing and mastering this new skill is more useful for your performance on the rock wall than pulling the horizontal bar with one hand.

Now let's talk about the inner mental image skills. When you get out of bed and pass the room, pay attention to the surrounding environment and the special decorations around you. Open the refrigerator, you can see what is in the refrigerator, and pay attention to every detail that appears in front of your eyes. Now try to get what you want right away when you open the refrigerator.

After practice, you can enter the third kind of mental image. Go to the refrigerator, open it, you can feel the cold air coming at you, pick up the soda water, you can feel its coldness, and finally you can even feel your biceps contracting when you open the refrigerator.

Psychological image skills about climbing

The application of mental image skills in rock climbing will be an infinite weapon of interest. First of all, imagine you are on a rock wall that you have climbed, imagine all the rest, hook and loop positions and even the color and structure of the rock wall, create a vivid image, feel the rest, confidence and concentration on the rock wall, listen as carefully as possible and feel the farthest place you can reach. The more detailed you think, the better your performance will be. Of course, only constant practice can create the most exquisite image.

If you apply mental image technology to a rock surface that you have never climbed, it will produce unimaginable results. Through the following study, you can imagine your movement on the rock surface, the position of the shackle, rest, and even the summit. Although you can't clearly imagine every movement, you can still create images of your outstanding performance, which will be of great help to you to climb a brand-new rock surface and can be compared with people who climb this rock surface easily.

The application of mental image skills in competition may be the biggest key to your success or failure. Obviously, during the preparation time, you can't see how you should climb the whole route. However, you must use your calmness and self-confidence to imagine the fulcrum on the rock and create a climbable image. Even from the moment they tied the knot, they couldn't hear any applause from the masses. Before you finish the game, you'd better get rid of everything that affects you.

Another advantage of mental image technology is that even if you are injured or not on the rock wall, you can still imagine yourself climbing. Vivid imagination can reduce the physical burden and transcend psychological creation. This strategy is widely used by athletes in Eastern Europe, which coincides with some advanced athletes in the world.

conclusion

Mental imagery skills are not daydreaming, but dreams of becoming a great climber or winning a race. It is a skill that requires a lot of training and hard work, just like working out in a gym. The following mental image training table will help you acquire this important skill.

Psychological image skill strategy

1. Practice imagining all the feelings, and strive to develop and create vivid images of people, things and things in your mind. The more you practice, the more you get.

2. Imagine all the subtle scenes. The more vivid the imagination, the greater the effect.

You can use photography to improve your confidence in your climbing image.

4. Reaffirm that psychological training will bring many problems. Remember the results of physical exercise. If you add psychological training, you will play a greater role.

5. Try to create positive imagination and eliminate negative depravity.

6. Create an image that can handle different states and problems, and make you rise.

7. Try to eliminate negative imagination and re-establish a positive image.

8. It is very important to establish a training plan for mental image skills, just like fitness. It is best to train mental image skills in a quiet place in a relaxed mood. It is better to train for a short time than to train for a long time.

On mental image skills

In fact, in our daily life and rock climbing, we use psychological image skills more or less widely, but we don't focus on this aspect, so we are basically willing to achieve the second play. Mind image skills are basically the same as Zen? Visualization? It is wonderful to work together, but it is not as deep as Zen; And its training method is essentially similar to self-hypnosis. Therefore, the effectiveness of mental image skills has long been recognized by everyone, but is it the same? Visualization? And then what? Hypnosis? Is it potentially dangerous?

Everybody knows? Zen? If there is something wrong with your practice, it will lead to computer virus; Now many psychotherapists in the United States refuse to use hypnosis because it is impossible to estimate the side effects of this unknown field. As mentioned above, there is no obvious separation between reality and imagination in the brain. In order to avoid the confusion between reality and imagination, we must make clear the position of mental image skills in the brain before training. No matter how real our imagination is, how hard our hands are, and how sweaty we are all over, we still need to know that we are training ourselves with mental image skills, not really climbing. This statement sounds contradictory, but there are many contradictions and conflicts in the training of the mind, which is one of the reasons why scientists can't explain the mind in an orderly way.

The key point is that no matter what training you do, you should take the prevention of injuries as the starting point. Think about it. What's the use of an arm that can pull dozens of horizontal bars with one hand to get tendinitis? It seems that all the training and efforts are just for injury. Spiritual training is full of many unknowns, which means that we must be more alert to this kind of training.

The following are some personal superficial psychological image skills training methods:

1. On a familiar route that you can climb, and the level is close to your limit. Personally, I think this is the easiest place to get started with mental image skills. Try to visualize the route under the rock wall and imagine yourself climbing on the rock wall (the first level), so that all anxiety and fear are replaced by mental fluency (in fact, many people can see this step when climbing, which is a broad and natural skill, but most people only stay at this level, and the use of the second level will make you move to the next level through mental training).

Next, imagine that you are really climbing this route. At this time, what you see in front of you is the image you saw with your eyes when climbing, instead of watching yourself climb a rock at the first 1 step (the second level). Can't see the face, can't see the back, can't see the panoramic view of the climbing rock wall; At this time, what you can see is like real climbing, stepping on the spot, shackles and blue sky. You must feel your movements with your body, just like real rock climbing. Compared with the first level, this level is like a panoramic view magnified to a point, but it is difficult to do it completely at first. Sometimes I accidentally see my head, and even worse, I will go back to the first level, but as long as I concentrate on practicing and train more, I can succeed.

As mentioned above, make everything look real, and all the feelings will attack your whole body and tremble as if you were in it. To achieve this level, it can be said that you need 100% self-hypnosis, and you have to discover the ingenious relationship between mind and body by yourself. Let willpower overcome everything!

You will find that mental image training is actually a skill to integrate body and mind. First, let your mind completely copy what happens in your body (a kind of training to establish mental image communication between your mind and your body), and then let your mind stimulate your physical potential. Therefore, the level of order is only an auxiliary way, and the feelings after learning the mental image skills are unspeakable.

So learning mental image skills and making mental image skills practical are two different things, and some people will confuse them. Before physical and mental communication can be established, there is no so-called mental image skill. Those are all mental planning or mental construction, just like How I Want to Climb in the Sight is a new mental planning, which is to solve puzzles and is different from mental image skills. Of course, many skills have overlapping parts. In order to make the mental image skills work, other skills need to be supplemented. This is an intensive climbing skill and a sharp weapon to stimulate potential, but it is not a skill that all the world's top experts will know. It can't be said that it is a necessary skill, but the help it can bring us is worth learning.

Maybe you will find that you need a special skill as a cornerstone when learning mental image skills? Opinion? We can also call it photographic memory. Many people practice mental image skills, but they don't have to train themselves at the same time. Opinion? Under the ability, mental imaging is not easy to do.

The memory method used by ordinary people belongs to index memory, which may be for the convenience of communication, so that human beings mainly use this memory method! This is a mnemonic method composed of some key factors. The photographic memory method, like photography, takes a complete picture as a memory, looks at the scene in front of you intently, and then closes your eyes. Can you redraw and close the scene in front of you? This is the photographic memory method. What you remember is a picture, and then you look for what you want from it. Contrary to the usual way of remembering, we usually use some indicators (for example, is there a pen on the left and a phone on the right? . Wait a minute. ) spell out a picture. Index memory method enables us to remember the information we need in the shortest time, but it is also easy to miss many details (such as whether the phone is hung up and what brand of pen is it? .. wait. ). The photographic memory method is completely edible. Some people who never forget anything use it themselves, and many people who are engaged in special industries (CIA, KGB) also need to be trained in it.

When using mental image technology, if you don't remember every detail of the route you want to climb, how to climb with mental image technology is a broken rock surface. Let alone achieve a lifelike state. So without the help of photographic memory, the mental imaging skills you use are really fantasy.

The photographic memory method is more advantageous in the competition. It is considered that this method is the best choice to completely remember the route in a short observation time. Wouldn't it be nice to climb back to the rest area a thousand times?

How to learn photographic memory? In fact, everyone knows this mnemonic method and has used it. Otherwise, how can we remember many basic indicators of exponential memory method? What we need is practice to make it more skilled, practice in a small area first, then improve the resolution and then expand the scope. Stare at the figure you want to remember for ten seconds, close your eyes and see if you can print out an image. Stop staring. We should get rid of the interference of usual memory methods and have no distractions.

Mental image skills and photographic memory are both helpful skills for rock climbing, and they are also helpful in many ways. All roads lead to Rome, and knowing how to choose the skills that suit you is a more basic and important skill.