Guided Imagery

There are lots of different methods available for reducing stress, but today we will be focusing on the relaxation technique — Guided Imagery. 

Guided Imagery

Guided Imagery is essentially a story that illustrates a relaxing scene.

As you listen to a narrator, or read a script, you engage the senses and bring your awareness to your body and mind, reducing outside distractions or whatever is currently plaguing your thoughts. 

It’s like taking a mini vacation in your mind.

This temporary escape leaves lasting physical and emotional benefits.

Because the physical symptoms of stress are reduced during the practice, you are left feeling more calm and centered. 

Your mind will have gotten a much needed break, and your strong emotions will have dissipated. 

Additionally, you will have a clearer perspective of reality and be better equipped to deal with stress moving forward.

Let’s give it a try.

Guided Imagery Practice

Let’s take a few minutes to run through a Guided Imagery practice.

For the sake of brevity, this will only be a short sample of a practice, but you’ll get the picture — pun intended.

Before we get started, make sure you are in a position to let your mind and body relax.

You would not want to do this in a place or time when you need to be alert.

Please note, some individuals may experience increased stress or anxiety during a practice like this. Stop immediately, if this happens to you.

In fact, if you anticipate this happening, it’s best to talk to your healthcare provider about alternative ways to practice relaxation.

If you would like to move forward, let’s prepare to begin.

Find a comfortable position.

Because you will be reading this, find a comfortable seated position, where your feet are resting on the floor, supporting your lower legs. 

Knees and hips should each be at a 90 degree angle.

Your back should be straight and supported. 

Arms should rest comfortable by your sides, supported by the arm rests or resting gently in your lap. 

Let your shoulders should drop to a comfortable position.

Relax your body.

Perform a quick body scan, beginning at your feet. 

Intentionally relax any spots of tension you find. 

Let your jaw open slightly, so your teeth are not clenched together.

Let your gaze soften as you read through this script.

Relax the muscles in your face. Especially between your eyes and across your forehead.

Read through the script slowly. Take 3-5 breaths in between each line of text.

Visualize the scene in your mind’s eye.

Let’s Begin.

Start by taking several slow, calming breaths. 

As you breathe in, let your belly rise before your chest. Feel the fresh, clean air fill your lungs. 

Breathe in and breathe out.

Imagine you are taking a winter vacation in a snowy forest cabin.

Outside, everything  is covered with freshly fallen snow. 

You are inside the warm cabin seated in a comfortable armchair across from a crackling fire.

It’s dusk, and outside the cabin window you can see the snow gently falling on the evergreens.

Inside, the cabin is silent, except for the snapping and popping of the fire.

Every once in a while, orange sparks dance around the stove as a section of a log breaks off.

Snuggled under a heavy, cable-knit blanket, you feel the warmth of the fire on your face.

In your hands, you are holding a steaming mug of cocoa. The warmth of the mug spreads through your hands.

The scent of woodsmoke and cocoa fills the cabin with a soothing aroma.

As you take a sip of cocoa, the liquid warms your belly.

The velvety chocolate tastes warm and sweet.

You sit, curled up in the armchair, in the soft, amber glow of the fire for what seems like hours.

You are warm and comfortable. The only thoughts that cross your mind are of peace and contentment.

Continue to slowly breathe in and out in the comfort of your cabin.

Breathe in and breathe out.

Feel the ground beneath your feet.

Bring your awareness back to your body and back to the present moment.

Notice how you feel.

How did the above Guided Imagery sample make you feel? Were you able to visualize the scene in the cabin? 

Share your experience in the Comments down below.

Check out this week’s YouTube video for a real Guided Imagery practice!

Guided Imagery if just one of many relaxation techniques out there. Try as many as you can and find what works best for you.