Self-guided
Imagery
Self-guided
Imagery
Using imagery can be like taking a mini-vacation. It utilizes an individual's memory and creative imagination to take the mind out of the stress and into a relaxing scene in a way that is very physiologically similar to actually being in that place.
Get comfortable, breathe deeply and take inventory from your heels to your head that every part of you is as comfortable as possible. Put quiet music or nature sounds on in the background if you like.
Close eyes or focus on a blank wall.
Choose a peaceful or pleasant place that you would like to visit or revisit.
Be in that place: feel and see your feet planted firmly on the ground.
Notice what is in front of you, at your feet, to your right, to your left, above you, then, turn around and see what is behind you.
Walk towards a place where you would like to relax.
Sit or recline in that place.
Notice what you can see (shadows, colors, shades and hues, where the light comes from, what movement there is).
Notice what you can hear (wind, birds, animals, children or adult's voices, water, silence, city sounds, ships, cars and so forth).
What smells are in the air (flowers, perfume, cologne, fresh air, cooking aromas)?
Is there something that can be tasted (food, drink, salty taste in the air, a kiss, nectar from a plucked flower)?
What can you feel (the breeze or the movement of the air, what rough and smooth textures can you touch, what is cool and what is warm, which things are soft and which are hard, what is moist and what is dry)?
Sit or recline in that relaxing place, letting your mind rest.
Notice how you feel inside. Let the pleasantness of this place seep into any tense or uncomfortable places that you find.
Stephen Willis M.MFT