Guided Imagery

Guided imagery uses images to calm your mind and refresh your body. If you envision a peaceful scene, and combine that vision with slow, deep breathing, you can achieve deep relaxation. Nearly anyone can learn to exercise his or her imagination this way. It costs nothing, and is great for lowering your stress level.

One of the most popular relaxation exercises is the peaceful scene. You imagine a place of comfort, such as a beach or a forest. You then imagine what you see, what you hear, what you feel, what you touch, and what you smell. You become a part of the scene, drinking in the tranquility. Whenever you’re stressed out, you can return to this scene for a feeling of relaxation.

Another well-known imagery exercise is the feather:

Imagine a feather drifting along a mountain…by a river…and over a field.
Feel yourself as that feather. Notice how light and airy you feel as a feather.
Imagine that you don’t have a care in the world, you have nowhere you have to be, no appointments to make. You’re just a feather enjoying your place in the sun.

Or picture yourself as a drop of water in the ocean. Gently sway back and forth as the water moves peacefully along the shore. Let nothing worry you. Your only goal in life is to feel good.

Or picture a sea shore at dusk, large blue waves rolling over the shoreline…the pristine sand in the foreground…the sun gently setting in the west. Perhaps sea gulls gently fly past and children build sand castles along the shore.

You can also use guided imagery for health and healing. Envision white blood cells swallowing up the cancer cells in your system. Imagine the cancer cells slowly disappearing from view, with healthy cells taking their place in your body. See your doctor saying, “You’re cancer-free.”

For more healing visualizations, see Healing Visualizations: Creating Health Through Imagery or Guided Imagery for Self-Healing.

But what if imagery doesn’t seem to work? Sometimes it take practice. The more you visualize, the easier it becomes. If one image doesn’t work for you, try another.

You can practice guided imagery almost anywhere (but not while you’re driving!). A comfortable, quiet place is most conducive to relaxation. Imagery is a skill like any other; you must do it consistently for it to be effective.

You might also be interested in hypnosis or relaxation CDs.