The best mental preparation against hardships and adversities
In life, we get easily overpowered by our feelings when something goes against our liking. We get stressed, angry, disappointed, frustrated, or upset, to name just a few emotions. I guess you've been through that many times, right? And what do those emotions have in common? They all have a negative connotation and make us feel bad. Our way out? Negative visualization or the ancient Stoic term premeditatio malorum.
"Everyone approaches courageously a danger which he has prepared himself to meet long before, and withstands even hardships if he has previously practised how to meet them. But, contrariwise, the unprepared are panic-stricken even at the most trifling things. We must see to it that nothing shall come upon us unforeseen. And since things are all the more serious when they are unfamiliar, ontinual reflection will give you the power, not matter what the evil may be, not top play the unschooled boy." Seneca, Letters from a Stoic, On Obedience to the Universal Will, 4
Understanding Premeditatio Malorum
Premeditatio malorum is simply the Latin phrase for negative visualization and describes the method of visualizing worst-case scenarios. It is one of the most common and powerful Stoic spiritual exercises.
By pre-meditating about negative events and visualizing ourselves navigating through those situations, we strengthen and fortify our minds against their potential impact. We experience all the emotions we may feel when those things truly happen to us before they actually do. It's like going through all the questions and answers of a test you have to write before writing it. How would that make you feel? Confident? Secure?
How can you benefit from this technique?
Life often goes differently than your plans. You will encounter setbacks. Things will go wrong, and something you own today will be gone tomorrow. It's the same for every one of us. But suppose you want to be strong enough to endure every hardship, take every obstacle, and move forward confidently. In that case, premeditatio malorum is the technique that will build your mental backbone.
Negative visualization helps mainly to:
- Cultivate resilience.
- Experience gratitude.
- Build a better sense of control.
- Improve problem-solving skills.
- Overcome fear or anxiety.
Cultivating resilience
Resilience is the ability to withstand or bounce back quickly from difficulties. It plays a significant role in maintaining emotional balance.
Let's consider a situation where a close relationship ends unexpectedly. Your partner or spouse breaks up out of nowhere. Premeditatio malorum can help anticipate your emotions and response in advance. You become more likely to digest the initial shock better when the situation actually occurs.
Experience gratitude
Undergoing these emotions helps you recognize what you have and appreciate it. You realize you can't take your spouse/partner for granted and become more grateful for having them on your side. You enjoy each moment, knowing your time together might be limited.
Build a better sense of control through improved problem-solving skills
In Stoicism, it's all about controlling what we can while letting go of what we can't. Picturing your spouse/partner leaving you will make you aware of two things.
- You don't have control over their behavior.
- You do have control over what you put in your relationship.
Accepting this will enable you to focus on being the best partner you can be. You actively pursue building a solid relationship instead of being passive. Whatever could go wrong, you've already visualized it. You can begin to take the necessary steps to prevent that from happening.
Overcome fear
Lastly, you overcome the fear of being left alone. You've mentally prepared yourself for this situation. You do everything within your power to maintain a healthy relationship and know that you can't control your spouse's/partner's behavior. You realize you have the capacity to deal with this situation and are ready to overcome any struggle.
One warning: Negative visualization can get really emotional, especially for newbies. You better start visualizing minor events or the loss of material goods before practicing visualizing the death of loved ones or your own death (memento mori).
A Practical Step-by-Step Guide For Negative Visualization
Before you start your pre-meditation, think about a specific situation, an aspect of your life, or any object you want to practice negative visualization for.
- Find a quiet and comfortable space. Somewhere where you can relax and don't get disturbed.
- Close your eyes, take a few deep breaths, and center yourself. Let your mind calm down and bring all your attention to the present moment.
- Now, bring your chosen event/object to your mind. With all your attention, visualize yourself enjoying this event/object. Then, imagine the worst-case scenario related to that situation. Visualize every challenge, setback, or obstacle you might encounter.
- Allow yourself to feel and focus on the emotions that arise. Don't be judgmental. Simply observe, acknowledge, and welcome your emotions.
- Imagine, as vividly as possible, how you master this situation with virtue. Totally calm and centered. Feel the confidence arise as you actively conquer this demanding situation.
- Once you have thoroughly explored the worst-case scenario and how you managed it, consciously redirect your focus toward the present moment. Focus on the positive aspects of your life and remind yourself of the resources, strengths, and support systems you have in place.
- Lastly, take a moment to express your gratitude that the worst-case scenario hasn't happened yet, so you still have enough time to enjoy whatever you've chosen to meditate about. Appreciate your experience and that you've successfully undergone a mentally demanding exercise.
Repeat the process regularly, and you'll soon reap its fruits.
Conclusion
Negative visualization, or the Stoic term premeditatio malorum, is an effective exercise that helps build strong character traits, enabling us to deal with various situations with confidence and emotional stability. The uncertainties of life are no longer an issue for the one practicing Stoicism and negative visualization.
What are you waiting for?
