There are several benefits to mental training exercises like meditations or visualizations. These exercises can help you:

1. Reduce stress and anxiety: Regular practice of mental training exercises can help you reduce stress, anxiety, and improve your overall sense of well-being.
2. Increase focus and concentration: Mental training exercises can help you improve your ability to concentrate and focus, which can lead to increased productivity and better performance in your daily life.
3. Enhance creativity: Regular practice of mental training exercises can help you enhance your creativity and ability to think outside the box.
4. Improve mental clarity: Mental training exercises can help you improve your mental clarity, which can lead to better decision-making and problem-solving skills.
5. Boost self-confidence: Regular practice of mental training exercises can help you boost your self-confidence and self-esteem, which can improve your relationships with others and your overall quality of life.

Consistent and regular practice of these exercises is critical to improve the skills you are practicing. The brain is like a muscle, and just like with physical exercise, regular mental training can lead to lasting changes in the brain. If you practice meditation or visualization techniques regularly, you will begin to notice improvements in your ability to focus, concentrate, and reduce stress. It is important to practice these exercises consistently over time to achieve lasting results.