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51 views

guided imagery

Uploaded by

soumyasanghvi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 4

WHAT IS GUIDED IMAGERY?

Dim the lights, switch the phone off. You may choose silence or low
volume dreamy music.

Guided imagery is the use of visualisation techniques to help you enter


a relaxed state. You close your eyes and imagine the sights and sounds
of a place you find most relaxing. This may be a tropical beach, warm
sun and sound of the ocean, walking through the park, sitting in front of
an open fire with snow at the windows…you choose the setting that is
right for you as you will experience every sight, smell and sound of that
place.

Now let’s start.

Find a quiet place and make yourself comfortable, sitting in a chair or


lying down.

Take a few slow, even breaths and become aware of just your breathing
until you feel relaxed. Take your time with this guided imagery and
enjoy every part of it at your own leisurely pace.

When you feel relaxed, gently close your eyes (if not already closed).

The tropical beach setting

SEE. Picture yourself lying on a beautiful secluded beach. Picture soft


golden white sand around you, warm in the beautiful golden sunshine
and the crystal clear warm turquoise blue water. See the gentle waves
that roll onto the shore.

Picture a blue sky above you with perhaps just one or two soft white
fluffy clouds high above. See the palm trees swaying in the gentle
breeze behind you.

Now relax a little deeper.

SMELL. Breathe in and smell the sand, warmed under the golden
sunshine. Smell the scent of the ocean, salty and warm from the clear
blue water of the sea.

Breathe in and smell the scent of the palm trees with their tropical
flowers, rich and heady with their perfume.

Now relax a little deeper.

Page 1 of 4
HEAR. Notice the sound of the clear blue sea as the waves gently lap at
the sand and roll onto the beach.

Listen to the gentle breeze as it softly rustles the leaves of the palm
trees behind you and stirs the petals of the tropical flowers.

Now relax a little deeper.

FEEL. Feel the warmth of the sun shining down upon your skin. Feel
the gentle breeze as it flutters across your body and gently through
your hair.

Stay here for as long as you like, enjoying the experience and the
atmosphere. Notice how calm and relaxed you feel. Enjoy the feeling
of relaxation as it spreads throughout your body from head to toe.
Notice how far away you feel from any anxiety and stress.

When you are ready, prepare to leave your own magical place and
return to here and now. Slowly count backwards from 10 and then
open your eyes, feeling relaxed but alert. Take a few moments to
readjust to where you are before rising.

Walking through the park setting

SEE. Picture yourself strolling thorough a beautiful green park. Picture


the different leaves on the trees, gently fluttering in a breeze. See the
wonderful colours of the flowers as you walk past them. Appreciate the
remnants of dew upon the grass turning it silvery with droplets of dew.

Picture a blue sky above you with perhaps just one or two soft white
fluffy clouds high above.

Now relax a little deeper.

SMELL. Breathe in and smell the lovely earthiness of the trees and the
soil…the fresh smell of mown grass from the park around you. Breathe
in and smell the wonderful floral fragrance of the beautiful flowers that
are growing, perhaps so fresh with the dew still upon them.

Now relax a little deeper.

HEAR. Listen to the rustling of the leaves and the gentle song of birds
as they soar in the sky above you.

Now relax a little deeper.

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FEEL. Feel the warmth of the sun coming through the trees. Feel a
gentle warm breeze rustling through the trees and fluttering in your
hair.

Stay here for as long as you like, enjoying the experience and the
atmosphere. Notice how calm and relaxed you feel. Enjoy the feeling
of relaxation as it spreads throughout your body from head to toe.
Notice how far away you feel from any anxiety and stress.

When you are ready, prepare to leave your own magical place and
return to here and now. Slowly count backwards from 10 and then
open your eyes, feeling relaxed but alert. Take a few moments to
readjust to where you are before rising.

Open fire with snow outside setting

SEE. Picture yourself sitting in a wood cabin, on a fluffy rug in front of


a roaring open fire. See the snow at the windows, misting up the panes
and notice the snow falling outside in crystal white flakes. Picture the
flames of the fire as they turn from colour to colour, flickering in the
fireplace.

Now relax a little deeper.

SMELL. Breathe in and smell the wood burning in the hearth.


Appreciate the smell of fresh pine cones that are sitting beside the fire.
Breathe in the smell of the fresh snow that is falling outside, the
crispness and coldness as it settles on the window panes.

Now relax a little deeper.

HEAR. Listen to the silence that the fallen snow brings to the outside.
Listen to the crackling of the wood as the flames burn the sticks away in
the fireplace.

Now relax a little deeper.

FEEL. Feel the coolness from the window pane misted up with the snow
outside. Enjoy the warmth from the fire on your face and arms as you
snuggle in a big blanket.

Stay here for as long as you like, enjoying the experience and the
atmosphere. Notice how calm and relaxed you feel. Enjoy the feeling
of relaxation as it spreads throughout your body from head to toe.
Notice how far away you feel from any anxiety and stress.

Page 3 of 4
When you are ready, prepare to leave your own magical place and
return to here and now. Slowly count backwards from 10 and then
open your eyes, feeling relaxed but alert. Take a few moments to
readjust to where you are before rising.

Page 4 of 4

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