Guided Imagery for Relaxation

Guided imagery is a stress management technique that promotes relaxation and can activate the relaxation response. Counter the effects of stress and regain control with guided imagery relaxation techniques.

Close your eyes for a moment and imagine lying on a beach.

Feel the warm rays of the sun on your skin and the sand between your toes.

Smell the salt air as you listen to the waves lapping the shore – taking a deep breath and exhale – feeling a wave of relaxation wash over you.

Imagination is a powerful tool for stress relief.

When you use guided imagery, you create nerve impulses that activate certain areas of the brain, which are similar to if you were really doing the task.

Guided meditation or imagery for relaxation allows you to use your senses to recreate a scene of tranquility and relaxation – as if you were really there.

Can you remember the last time that you watched a really scary movie?

How would you describe your reaction?

You might say "I was scared stiff" or "It was hair raising" or "I was shaking with fear".

Each of these descriptions describes your body’s reaction to the fight or flight response – which all came about because of the images that you were viewing.

Well we can use the images that we view in a positive way also.

You can use guided imagery of a relaxing scene to promote the calmness and activate the relaxation response.

Benefits of guided imagery

Einstein was able to visualize himself moving within a ray of light and conceptualized what the world would look like. This led to his groundbreaking theory of relativity.

Jack Nicklaus, arguably the world’s greatest golfer imagined the swing of the club, the flight of the ball and where he wanted the ball to land – "like a color movie"...before each shot.

Both these examples represent the power of imagery.

However, there are many more examples of the power of imagery with cancer patients, imagery to enhance sporting performance, and imagery for relaxation and stress relief.

These examples have one thing in common - they highlight the power of the mind.

"There is a law in psychology that if you form a picture in your mind of what you would like to be, and you keep and hold that picture there for long enough, you will soon become exactly as you have been thinking".

William James (1842-1910)

Great storytellers paint a picture in mind of their listeners.

Some of the world's best athletes use imagery for peak performance and doctors relieve pain and heal the body of their patients with imagery.

See how these guided meditations and imagery can relieve stress and promote relaxation.

Alternatively, try out the following steps for guided relaxation and imagery.

Steps to Guided Relaxation and Imagery

Guided relaxation and imagery involves creating an image of a peaceful and relaxing scene.

The stronger and more realistic is the sensory experience the more intense will be the relaxation experience.

What is important is that the image that you have in your mind’s eye gives you a sense of calm and relaxation.

There are many ways to do guided imagery and it is generally better to have a guided imagery relaxation MP3 or recording that can take you through the guided imagery relaxation.

However, here is one of many ways to do guided imagery for relaxation. You are welcome to try this.

1. Initially, when learning mental imagery it is best to find a quite place in which you will not be interrupted for 10-15 minutes. Later on you can practice imagery just about anywhere.
2. Close your eyes.
3. Take a few diaphragmatic breaths and feel your body relax.
4. Picture a scene in which you are really relaxed. Usually these scenes involve water, mountains, animals and other natural scenes. If you can, recall a previous time that you were very relaxed and mentally imagine that scene.
5. Become engrossed in that imagination. Try to use all of your senses. What can you see? What can you hear? What does it feel like to be in the scene? Imagine the relaxing moment.
6. Remain with the scene that you have created for 10 minutes.
7. Imagine a wave of relaxation washing slowly down through your body. Starting at the top of the head the wave of relaxation reaches and relaxes every muscle as it moves down your body to the tip of your toes.
8. Slowly bring your awareness back to your breathing.
9. When ready, open your eyes and smile and feel the relaxation and recharging of the mind and body that has taken place.

Applications of mental imagery

On a personal level I have used different imagery techniques for athletes from many sports and other elite performers in their chosen field (barristers, doctors, judges and school kids) as part of their positive mental rehearsal and as a relaxation exercise.

I have also used imagery for people in chronic pain, the clinically depressed, and individuals suffering from anxiety and stress.

However, there are many documented uses of guided imagery with bulimics, the clinically depressed, people in nursing homes, cancer patients, and people who want to improve their memory.

Guided imagery for relaxation allows you to break the cycle of stress. By imagining a scene that promotes relaxation you can deal with stress more effectively.

Related Stress Management Articles

Guided Imagery Meditation: Reduce Stress with Guided Meditations

Breathing and Relaxation Techniques: The 6 second Breathing for Stress Reduction Technique

The Relaxation Response: Turn on Your Relaxation Response and Counter the Effects of Stress

Relaxation Meditation: Attain Deep Relaxation Through Meditation