Guided imagery is a technique that uses mental images to help you escape from the everyday stresses of life. The Cleveland Clinic notes that using mental images can "create harmony between the mind and body." Visualization using guided imagery often includes placing yourself inside a mental picture of a calm and relaxing image. It can help you overcome anger, fear and depression, and can even help you relax.
Technique One: Peaceful Scene
Find a quiet, calm and restful place where you can relax uninterrupted for about 15 minutes. Close your eyes and take a few deep, cleansing breaths. Create a mental picture of a scene that invokes a sense of relaxation. The website Stress Management for Peak Performance notes that these scenes usually involve animals, water or other natural settings. Attempt to completely immerse yourself in the scene. Use senses like smell, taste and hearing to completely immerse yourself in the setting. While in the scene, feel a wave of relaxation and calm completely filling your body. Stay in the scene for 10 minutes or more.
Technique Two: Body Image
Sit in a comfortable, quiet place. Close your eyes and concentrate on the feeling of your body by slowly taking a mental inventory of each part of your body. Become aware of the tension and relaxation in your body. While focusing on your body you should begin to notice your body relaxing more and more as you concentrate. Think about your body image, how you feel about your body and accept your body as it is. Think of a part of your body that makes you happy and allow this feeling to transcend to the body as a whole. The website Inner Health Studio suggests that you use positive reinforcement by verbalizing that you are okay the way you are to help accept your body as it is.
Technique Three: Dealing with Anger
Inner Health Studio says that guided imagery can help with a multitude of symptoms, and notes that this technique is effective for helping you deal with the daily frustrations of life. Find a comfortable place where you can close your eyes for a few minutes and sit quietly. Close your eyes and concentrate on the physical manifestations of anger in your body. Notice that anger is a natural, acceptable emotion. Let yourself feel the anger and notice how it affects your body. Tighten each muscle in your body and let each one relax. This should be done a little at a time. Start by clenching and relaxing your fists. Then tighten your arms. Then clench your neck and shoulders, and so forth. Make sure you allow each body part to relax before moving to the next. Repeat positive statements that acknowledge and accept your anger. Understand that it's okay to be angry. Accept the anger and move on. Take a few cleansing breaths and go on with your day.
