Guided Imagery

Guided Imagery is another example of a more focused way of relaxation. It is the depiction in one’s mind of an image that is relaxing in nature. There are several different ways to do about using guided imagery. You could do it in a group with one member reading the imagery out loud. You could record yourself saying the imagery and play it back in order to imagine the scene. You could buy already recorded imagery. Or you can memorize the parts of the image and call them to mind on your own. The key elements to any relaxing imagery are the 5 senses: sights, sounds, smells, feel, and taste – and most likely in that order too. Common imagery descriptions are explained below and are provided as a start but all can be altered to fit the most relaxing image for any person.
 

Beach: Looking down, you see the white, tan of the sand. You can feel the warmth and grittiness of the sand under your feet. As you scan your gaze higher, the edge of the sand meets the deep blue of the ocean waves cresting over and over again. You listen to them crashing on the shoreline and watch as the white foam comes up on the sand and again recedes back away. As you walk toward the water, you watch the horizon and see the clear blue sky – basking in the warmth of the sun beating down on your back. Your feet hit harder packed sand, wet from the ocean. You wait for the next wave and the cold ocean water laps at your ankles and feet before again receding and taking with it any sand on your feet.

Woods: Overhead, you can see the sun attempting to peek through the leaves of the tall trees around you – providing enough light to walk through the woods but not enough to make it hot. The green leaves on the trees provide ample shade to keep the heat at bay. Lowering your gaze, you see trees all around for miles. Looking closer, you can see birds and squirrels and hear the birds chirping their songs along with crickets. The deep brown of the bark blends with the surrounding background and footpath of dirt and sticks and fallen foliage. The ground is packed hard underneath your feet and you can feel it’s solidness up through your legs with each step you take. 

Safe Place: This one would be the most unique to a person. This is the place that feels the safest to you. It could be your bedroom, your grandparent(s) house, a barn, a creek, a rocking chair or sofa. Anything. The important aspects are: What does it look like? Be specific: objects, colors, locations. Are there any sounds? What does it feel like? What does it smell like? If there are any tastes, what are they? What do you do most often in your safe place?

A lot of people prefer to combine guided imagery with music or other sound devices. There are also a lot of YouTube videos that help show the imagery but beware - it's your mind that typically relaxes you so already having the image done for you isn't exercising your mind the way that guided imagery is intended to do.