The more details you provide when creating your visualization, the more vivid it will be and the more effective your practice. Refining lets you tweak your visualization to make it more and more realistic.
Here are some common things people use "Refine" for:
đ Changing one's pronouns or the pronouns of the other person in the situation
đŤ Adding information about oneself or the other person(s) in the situation, e.g. "I just transferred to a new school where I don't know anyone."
đ đ˝ââď¸ Adding information about one's personality or the personality of the other person(s) in the situation, "Adam can be abrasive and difficult to communicate with."
đ§đť Adding cultural context to the situation, e.g. "My parents have very traditional values that are different from my own.
Once youâre satisfied with your visualization, it can be helpful to read through it several times. This will help you to both better understand the approach and to get more used to experiencing the different emotions that might come up when you encounter your situation in real life. People generally find that the more times that they run through it, the less anxiety-provoking it becomes.
After you feel more confident with a given visualization, it can be helpful to change it up a bit. By making your visualization slightly different youâre preparing yourself for a range of possibilities. You can also intentionally increase the difficulty by choosing a more challenging conflict or just typing âincrease the difficultyâ into the open-ended refine question. This will help you to work your way up to facing greater and greater challenges.