Guided imagery is a meditation technique using imagination to lead you into more relaxed, mindful state of awareness. Guided imagery can help you learn to become self-soothing in situations that would otherwise cause you to feel stressed and anxious. You can use a prerecorded tape or memorize a written script to use as a guide. According to HelpGuide.org, this technique is most effective when you focus on activating your senses to make the imaged scenario as realistic as possible.
Basic Guided Technique
The most basic guided imagery technique consists of recalling a real or imaginary location in nature that fills you with a feeling of peace and relaxation. Sit in a comfortable position with your eyes closed, while breathing in deeply through the nose and exhaling through the mouth. Imagine your favorite peaceful place and immerse yourself fully in the scene until you can feel the warmth of the sun shining down on you and feel a breeze blowing your hair. Completely focus on your sense of peacefulness and fully experience your body in this relaxed state for a number of minutes before slowly bringing your focus back to your breathing and awareness of your body in the current moment.
Self-Guided Technique
Using the same basic steps as the basic guided technique, you can use guided imagery to develop the ability to voluntarily relax. Start by sitting or lying in a comfortable position, focusing on your breath, breathing in deeply through the nose and releasing through the mouth. As you exhale, imagine yourself releasing the tension in the various parts of your body, feeling those areas become more relaxed with each inhalation. Once you have released the tension from your body, imagine yourself walking along a road toward a beautiful lake. Notice the details of the scenery around you---the way the wind blows the tree leaves, the feel of the sun on your face and even the sound of bird calls. If you want to, find a nice place to sit by the lake, and stare into the water and watch the ripples. Once you feel refreshed, begin to focus on your breathing again, allowing the image to fade with each exhale and focusing on feeling oxygen circulating through your body on each inhale until you're ready to open your eyes.
Quick Tension Release
Guided imagery can also be used to quickly release tension from the body when faced with a stressful situation. Placing your hand on your abdomen, take four deep breaths, focusing on inhaling peaceful energy through the nose and exhaling tension through the mouth. On the fourth exhale, close your eyes and vividly try to imagine, down to the smallest detail, the most beautiful beach you've ever seen. Hold this vision in your mind's eye for at least 60 seconds and then take one final deep breath before opening your eyes.
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