Stress management: Doing guided imagery to relax
How do you do guided imagery?
To give guided imagery a try, follow these steps:
- Find a comfortable place to sit or lie down. Close your eyes.
- Start by just taking a few deep breaths to help you relax.
- Picture a setting that is calm and peaceful. This could be a beach, a mountain setting, a meadow, or a scene that you choose.
- Imagine your scene, and try to add some detail. For example, is there a breeze? What does the sky look like? Is it clear, or are there clouds?
- It often helps to add a path to your scene. For example, as you enter the meadow, imagine a path leading you through the meadow to the trees on the other side. As you follow the path farther into the meadow you feel more and more relaxed.
- When you are deep into your scene and are feeling relaxed, take a few minutes to breathe slowly and feel the calm.
- When you are ready, slowly take yourself out of the scene back to the present. Tell yourself that you will feel relaxed and refreshed and will bring that sense of calm with you.
- Count to 3, and open your eyes.
It may help to have an instructor or audio recording to follow. You can also use a script (a set of written instructions), but hearing the instructions may be a better way to relax into the process.
Test Your Knowledge
You can do guided imagery with audio recordings, an instructor, or scripts to lead you through the process.
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| Author: | Merrill Hayden | Last Updated: May 21, 2008 |
| Medical Review: | Catherine D. Serio, PhD - Behavioral Health Lisa S. Weinstock, MD - Psychiatry | |
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