Relax with your imagination
Visualization is a powerful technique that replaces the mundane scenery of daily life with a vivid image of your personal paradise. In the blink of an eye, you can transport yourself to a private Caribbean island, a lush English garden, or a yacht—you just need to choose a relaxing image, paint a detailed mental picture of it, and hang on to it with great concentration. Using your imagination, you’ll be able to “see” yourself anywhere.
Why Visualization Works
The human mind is so powerful that simply imagining or reflecting on a serene setting can yield positive results. In fact, some doctors promote visualization in conjunction with traditional medicine. It has been used to treat tension headaches, insomnia, and more.
How to Use Guided Imagery
In guided imagery, an audio recording or a live instructor prompts your imagination to conjure specific, calming mental pictures. You can easily find guided-imagery audio recordings on YouTube. A typical guided-imagery recording might go something like this:
You are sitting on a warm, sandy beach with miles and miles of clear, calm, blue water in front of you. Very clear. Very calm. Very blue. Smell the crisp scent of ocean air and feel it pricking your nostrils as you inhale. Smell the air and feel the contrast of the cool breeze and the warm sun washing over you . . .
To get the most out of guided imagery, find a quiet, comfortable space in your home where you are not likely to be disturbed. Play the recording and be receptive to each of its suggestions of an image, a sound, a smell, or a texture.
Tips for Practicing Visualization with a Mental Image
Close your eyes: It’s easier to imagine yourself in a calm, relaxing situation if you shut out the activity and visual clutter of your surroundings.
Immerse yourself in the picture: Make sure that you are fully participating in the scene. In other words, you don’t want to see it from a bird’s-eye view or watch yourself as if you were a character in a movie.
Use all your senses: Imagining not only the sights but also the sounds, smells, and textures of the scene can enhance your experience. When visualizing yourself on a hammock tied to two palm trees, imagine the sun’s warmth on your skin, the light pressure of the woven ropes under your body, the scent of sea, and the sound of a breeze rustling through the trees.
Seek inspiration: If a calming picture doesn’t immediately spring to mind, look for ideas in travel magazines, art publications, catalogs, spa and resort brochures, and photo albums—all are great departure points for visualization exercises.