A Simple Visualization Exercise for Reducing Stress

A simple visualization exercise is both beneficial in creating feelings of calm in the mind and reduces stress in the body.

We use visualization everyday. Before you head off to the park or beach, you may have an image in your mind of the place. You may daydream about a beautiful place you want to go for vacation. These images usually put us in a positive mood and create feelings of relaxation.

A visualization exercise can have the same effect. The technique is simple to learn and works quickly. Use it to reduce anxiety or whenever you are in a stressful situation. Feel free to be as imaginative as you want in creating the scenery in your mind. It’s OK if your mind decides to wander. Just allow yourself to passively come back to your image.

Familiarize yourself with these steps. When you’re ready, spend the next 10 to 15 minutes to create the scenery of your choice in your mind.

• Sit or lie down in a comfortable position and close your eyes.

• Create a picture in your minds eye of a place where you felt truly relaxed, calm, and happy.

• In this picture just observe what is happening. Notice the colours of the scenery, the quiet atmosphere, the freshness of the air. Notice the shapes of familiar objects, trees, water or birds.

• Just let yourself recall the positive feelings in that scene. Enjoy what you remember and what you see in your mind's eye. Breathe deeply and relax. 

Visualization 2

• Sit or lie down in a quiet place and try to build a scene in your mind.
• Prepare to relax by breathing deeply and steadily. Breathe in slowly to a count of four. Hold your breath to a count of two then exhale slowly. 
• As you continue to breathe deeply and evenly, in your mind's eye create a picture of a pleasant scene. Imagine yourself doing something relaxing—walking on the beach while listening to the sound of the waves with the cool fresh breeze blowing across your face and through your hair, you may be able to hear the gulls or smell the sea. Maybe walking in the woods with the warm sun shining on you, bluebells on the floor of the forest like a rich blue fragrant carpet and the birds singing in the trees. Imagine some experience that you would personally find relaxing.

• Go on imagining this scene. Continue to breathe deeply and evenly. Allow yourself to recall the details of the experience—remembering the sights, the sounds, the smells, the feelings, and the mood. Just let yourself re-experience the moments. Breathe deeply and evenly. Just relax and enjoy. Take as long as you like.

• Now return to your waking state, calm and refreshed. Open your eyes, feeling exhilarated. Even with your eyes open you can still recall the visualization you created for yourself.

A simple visualization exercise can take you anywhere that you want to go or to have any experience you wish to have.

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