By using your imagination to visualize a peaceful scene or setting can calm the mind and reduce stress.
6 STEPS TO GUIDED IMAGERY
1. Find a quiet place where you can sit or lie down comfortably.
2. Close your eyes and slowly take a few deep breaths. In through the nose, out through the mouth. Focus on the coolness or warmth of your breath.
3. Imagine a peaceful scene. The beach, a sunset, a pet or anything that made you feel joyfulness.
4. Visualize as many details as possible. Take your time and recall the details. Remember the sights, sounds, smells, and feelings of this place.
5. Continue to focus on this scene for a few minutes while still deep breathing, in through your nose, out through your mouth. If your mind wanders go back to step two and recall the sounds, smells, etc of this place. To redirect your mind listen to your breathing.
6. When you are ready slowly open your eyes. Take a moment and sit with your feelings and thoughts.
REMEMBER: guided imagery may take some time to get used to. It’s normal to have difficulty visualizing at first. Practice and you can achieve this technique. If you put a reminder in your phone, on a sticky note that you’ll see every day or however you remind yourself you can create a habit.
