This is guided imagery, which involves the use ofvisualization techniquesto help your body enter a relaxed state.
Find a Quiet Place Free From Distractions
Lie on the floor or recline in a chair.
Loosen any tight clothing and remove glasses or contacts.
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Rest your hands in your lap or on the arms of the chair.
Choose a time and place where you know you are not likely to be interrupted.
Take a Few Slow Even Breaths
If you have not already, spend a few minutes practicingdiaphragmatic breathing.
Breathe deeply down into your diaphragm, similar to how you would do in a yoga class.
This bang out of breathing will help you to relax even further.
When You Are Feeling Relaxed, Gently Close Your Eyes
Picture yourself lying on a beautiful secluded beach.
Picture soft white sand around you and crystal-clear waters with gentle waves that lap at the shore.
Picture a cloudless sky above and palm trees swaying in the breeze behind you.
Continue to keep your eyes closed and picture this beautiful tropical scene.
Feel the warm sand underneath you and the warm sun on your skin.
Notice the taste of a refreshing tropical drink as you bring it to your mouth.
Stay in This Scene for as Long as You Like
Notice how relaxed and calm you feel.
Enjoy the feeling of relaxation as it spreads throughout your entire body, from your head to your toes.
Notice how far away you feel from anxiety andstress.
Continue in this stage of the guided imagery process for as long as you like.
You should gradually notice how calm and relaxed you feel.
When You Are Ready, Slowly Count Backward From 10
Open your eyes, feeling relaxed but alert.
Now, work on translating this calmness into the rest of your day.
Use of an audio recording will allow you to fully relax and concentrate on the technique.
You could also record yourself reading a guided imagery script that you’ve created yourself.
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McMaster University.Guided Relaxation CD.
Rossman ML.Guided Imagery for Self-Healing.
Tiburon, CA: HJ Kramer; 2001.
