Stress Management: Doing Guided Imagery to Relax

Introduction

Have you ever been in the middle of a stressful situation and wished you could be somewhere else—like lying on a tropical beach? Guided imagery helps you use your imagination to take you to a calm, peaceful place.

Key points

• Because of the way the mind and body are connected, guided imagery can make you feel like you are experiencing something just by imagining it.
• You can do guided imagery with audio recordings, an instructor, or a script (a set of written instructions) to lead you through the process.
• You use all of your senses in guided imagery. For example, if you want a tropical setting, you can imagine the warm breeze on your skin, the bright blue of the water, the sound of the surf, the sweet scent of tropical flowers, and the taste of coconut so that you actually feel like you are there.
• Imagining yourself in a calm, peaceful setting can help you relax and relieve stress.

 What is guided imagery?
 Why try guided imagery?
 How do you do guided imagery?
 Where to go from here

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What is guided imagery?

Guided imagery is a method that helps you use your imagination to direct your thoughts toward a relaxing or peaceful scene. Because of the way the mind and body are connected, when you use your senses to imagine a scene, you can feel like you are actually there. For example, if you are imagining a meadow in the morning, feel the crisp, cool morning air. And as the sun rises, feel the warmth on your face. You may see the dew sparkling in the sunlight, hear birds chirping, and smell the wildflowers.

Test Your Knowledge

1. Guided imagery uses the mind-body connection to make you feel like you are experiencing something just by imagining it.

1. True

Guided imagery uses the mind-body connection to make you feel like you are experiencing something just by imagining it.

You chose true, which is correct.

Because of the way the mind and body are connected, guided imagery can make you feel like you are experiencing something just by imagining it. It works really well when you engage all five of your senses (touch, smell, taste, hearing, and sight) in the process.

2. False

Guided imagery uses the mind-body connection to make you feel like you are experiencing something just by imagining it.

You chose false, which is incorrect.

Because of the way the mind and body are connected, guided imagery can make you feel like you are experiencing something just by imagining it. It works really well when you engage all five of your senses (touch, smell, taste, hearing, and sight) in the process.

Continue to Why try guided imagery?
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Why try guided imagery?

Imagining yourself in a calm, peaceful setting can help you relax and relieve stress. Guided imagery may help healing, learning, creativity, and performance. It can also help you feel more in control of your emotions and thoughts and help improve your attitude, health, and sense of well-being.

Test Your Knowledge

1. Guided imagery can help you relax.

1. True

Guided imagery can help you relax.

You chose true, which is correct.

Guided imagery can relieve stress, help you relax, and give you a sense of well-being. It can also help you improve your attitude and feel more in control of your thoughts and emotions.

2. False

Guided imagery can help you relax.

You chose false, which is incorrect.

Guided imagery can relieve stress, help you relax, and give you a sense of well-being. It can also help you improve your attitude and feel more in control of your thoughts and emotions.

Continue to How do you do guided imagery?
Return to Stress Management: Doing Guided Imagery to Relax

How do you do guided imagery?

To give guided imagery a try, follow these steps:

• Find a comfortable place to sit or lie down. Close your eyes.
• Start by just taking a few deep breaths to help you relax.
• Picture a setting that is calm and peaceful. This could be a beach, a mountain setting, a meadow, or a scene that you choose.
• Imagine your scene, and try to add some detail. For example, is there a breeze? What does the sky look like? Is it clear, or are there clouds?
• It often helps to add a path to your scene. For example, as you enter the meadow, imagine a path leading you through the meadow to the trees on the other side. As you follow the path farther into the meadow you feel more and more relaxed.
• When you are deep into your scene and are feeling relaxed, take a few minutes to breathe slowly and feel the calm.
• When you are ready, slowly take yourself out of the scene back to the present. Tell yourself that you will feel relaxed and refreshed and will bring that sense of calm with you.
• Count to 3, and open your eyes.

It may help to have an instructor or audio recording to follow. You can also use a script (a set of written instructions), but hearing the instructions may be a better way to relax into the process.

Test Your Knowledge

1. You can do guided imagery with audio recordings, an instructor, or scripts to lead you through the process.

1. True

You can do guided imagery with audio recordings, an instructor, or scripts to lead you through the process.

You chose true, which is correct.

You can use audio recordings, an instructor, or scripts to lead you through guided imagery. But at first you may want to use an audio recording or have an instructor guide you, rather than using written scripts. This can make it easier to relax.

2. False

You can do guided imagery with audio recordings, an instructor, or scripts to lead you through the process.

You chose false, which is incorrect.

You can use audio recordings, an instructor, or scripts to lead you through guided imagery. But at first you may want to use an audio recording or have an instructor guide you, rather than using written scripts. This can make it easier to relax.

Continue to Where to go from here
Return to Stress Management: Doing Guided Imagery to Relax

Where to go from here

Now that you have read this information, you have the tools you'll need to give guided imagery a try. See if this relaxation method can work for you.

If you want to try other relaxation techniques, see the topics:

Stress Management: Breathing Exercises for Relaxation.

Stress Management: Doing Meditation.

Stress Management: Doing Progressive Muscle Relaxation.

Stress Management: Practicing Yoga to Relax.

Stress Management: Relaxing Your Mind and Body.

Return to Stress Management: Doing Guided Imagery to Relax

References

Other Works Consulted

• Payne R (2005). Relaxation Techniques: A Practical Handbook for the Health Care Professional, 3rd ed. Edinburgh: Churchill Livingstone.

Credits

By	Healthwise Staff
Primary Medical Reviewer	Kathleen Romito, MD - Family Medicine
Specialist Medical Reviewer	Lisa S. Weinstock, MD - Psychiatry
Last Revised	May 11, 2010

By:	Healthwise Staff	Last Revised: May 11, 2010
Medical Review:	Kathleen Romito, MD - Family Medicine Lisa S. Weinstock, MD - Psychiatry
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