Managing Stress - Visual Imagery

Managing Stress - Visual Imagery

Visual imagery is the technique by which one creates a scenario
in the mind and uses it as a means for relaxation or self-improvement. The use of this
technique requires quietitude and concentration. The process of visualization is as
follows:

Make yourself comfortable. Relax in your chair and close your eyes.
Count slowly from 1 to 10.

• You feel yourself relaxing.
• Your tension starts melting away like soft ice cream.
• You become very quiet, very relaxed.
• Every muscle in your body starts to go slack.
• You are now in a state of deep relaxation.
• Your tension is completely gone.
• You are totally relaxed.
• You sense this room is starting to fade away...

Now picture yourself walking slowly and quietly down a path by a mountain meadow to a
quiet, still lake.

• It is early morning, the sun is shining and the air is cool and sweet.
• You can smell the sweet pines and the grass. Occasionally, a fish leaps in the water.
Otherwise, the lake is very still and deep, deep blue.
• You slowly sit down on the soft grass at the edge of the lake and drink in the sight. You
breathe in slowly and deeply.
• A gentle breeze moves the tall grass around you and you look up at the blue sky and
see white, fluffy clouds. Suddenly, without effort, you begin to float up to these clouds.
• You can walk around in them. You lean over and scoop the clouds up with your hands.
You kick at them, you go sliding on your stomach—it’s all so effortless—and such fun!
• Up here, you spread your arms and slowly stretch. It is warm, the air is clean and fresh,
and the sky is blue without end.
• You feel your whole body fill with fresh, clean air, and you are very peaceful.
• After a short while you decide to float gently back to the meadow. You lie back on the
soft, cool grass and slowly begin to wake up. Here you are, seated comfortably. You
feel wonderfully relaxed and energized. [Pause for a few seconds.]
• Now slowly open your eyes. Take your time. Enjoy the experience.