Visualization--focusing on a series of images within your mind to achieve a positive goal--has been used by humanity since its origins. Easy visualization exercises to reduce stress can be done as independent mental exercises learned from books and CDs, guided visualizations while listening to recordings, or looking at pictures created by visualization software.
Independent Mental Visualizations
For centuries, many spiritual groups have created visualization exercises for their members that reduced stress--including mental "meetings" with spiritual leaders from the past, asking them to provide advice. This is described in Evelyn Underhill's Christian spirituality book, "Mysticism," and in Lama Zopa Rinpoche's "Online Advice Book: Meditation and Visualization." This technique has also been adopted by secular psychology.
Go to a place where you won't be disturbed by anyone for at least 15 minutes. Turn off your cell phone, your television and any other device that might distract you. Sit in a comfortable chair. Close your eyes. Repeat several times a phrase that is calming to you, such as "relax," or a familiar short prayer or secular affirmation. Imagine that you're in a beautiful place where you feel safe. Ask that a guide be sent to you and wait. When a guide appears--it may be human, animal or some other form--thank it for appearing, and ask your questions. After you have received answers, thank it again. Remain a few minutes in this beautiful place, then slowly open your eyes and return to your daily life.
Guided Visualizations
You may prefer to have experienced meditators assist your stress reduction visualizations through listening to guided visualizations. Occupational therapist Candi Raudebaugh offers a series of free audio downloads of guided visualization exercises, including a script provided on her Inner Health Studio website, entitled "Autogenic Relaxation: Free Relaxation Script."
Seclude yourself in a private area, in a comfortable sitting or lying position. Close your eyes. Breathe in deeply, in and out, slowly, for several minutes. Envision each part of your body becoming warm, heavy and relaxed, starting with one hand, and progressing to other parts of your body. Once your body is relaxed, imagine yourself in a comfortable outdoor or indoor setting, looking around you and listening to the sounds. Gradually bring yourself back to the present by becoming aware of the surface you are sitting on, listening to the sounds of your daily environment, wiggling your limbs, and slowly opening your eyes.
Visualization Software
If you're too restless or pressed for time to engage in independent or guided mental visualizations, try using visualization software. Two examples of these packages are "Vision Board Studio" and the "Dream Manifestation Wizard."
Download a visualization software package. Follow the step-by-step instructions for creating a screen saver or other picture of your goals, which can include stress reduction. A visualization software package supplies you with many positive images that you can use to create a picture or video, accompanied by music and audio affirmations, that help you relax each time you view it.
References
- "Mysticism: A Study in Nature and Development of Spiritual Consciousness"; Evelyn Underhill; 1910
- Lama Zopa Rinpoche's Online Advice Book: Meditation and Visualization
- Inner Health Studio: Free Relaxation Downloads
- Dream Manifesto: The Dream Manifestation Wizard
- Orange Peel Systems: Vision Board Studio
