Exercises for Guided Imagery

If you've ever imagined yourself in a fantasy world where all your cares melt away, you already understand the power of imagery. Guided imagery takes advantage of the mind's ability to combat stress and overcome obstacles by following a script to produce mental images and elicit a desired physical and emotional response. Guided imagery can be led by another, but you can also memorize the script and activate the images on your own.

Magic Carpet

• Imagine the joy in your life in the future.

  One of the most popular guided imagery exercises involves a magic carpet that takes you to the future. According to Mental Health Today, this exercise was developed by the Behavior Science Institute and is used to promote a positive and uplifting experience.

  Begin by sitting in a comfortable place where you will not be interrupted. Close your eyes and use breathing exercises to relax the body. When you are completely relaxed, imagine yourself walking leisurely down a country path where you discover a magic carpet. Get on the carpet and ride five years into the future. Examine your life, paying attention to all the pleasant sights and sounds of your life in the future. Observe yourself and your family as you enjoy life.

  Pay attention to the colors, sounds and scents that make your life enjoyable. Examine all the details carefully. When you are satisfied that you have seen what you have come to see, return to the present slowly. Get off the carpet and walk back to your home. Open your eyes when you are ready to rejoin the present.

Self-Esteem

• Imagine yourself conifdent and joyful.

  This exercise is designed to raise your self-esteem by visiting a peaceful place and reciting affirmations. Many choose to visit their favorite place, but you can visit an imaginary place if you wish. Any place where you are comfortable and feel peaceful is fine.

  Begin by closing your eyes and practicing breathing exercises until you are completely relaxed. Visit your peaceful place. Call up all the details of sights and sounds until you feel totally at peace. Listen to the sounds of the babbling brook, distant birds or the silence of nature. Breath in the fragrance of your special place.

  Once you are completely at peace, recite affirmations slowly. Some suggestions include "I am at peace with myself," I accept myself, " and "I am kind and loving." If there are specific areas that make you feel insecure, use affirmations to build your confidence in that area.

  Take a moment to enjoy your peaceful place and your feelings of self-worth. Open your eyes when you are ready and return to the present.

Tension Relief

• Picture a ball of color and watch it fade to soft hues as you release tension.

  Exercises for tension relief vary, including selecting an object or color that represents tension to you and watching it dissolve into an image that evokes relief or release. For many, choosing a color makes this exercise easy to perform and provides tension relief.

  Begin by closing your eyes and practicing breathing exercises. Imagine a ball of intense color that represents tension. Tell yourself that you are now releasing all tension. Watch the color fade from vibrant to soft pastel. Take time to feel the warmth and relaxation radiating from the soft colors.

  Open your eyes and return to the present when you are ready.