Relaxation Techniques for Guided Imagery

In guided imagery, a person is talked through an activity while he visualizes it in his mind. The person needs to be in a relaxed and comfortable state before beginning. This can be accomplished by having a room designed to promote relaxation.

Location

• The key to guided imagery is to have the person in such a relaxed and comfortable state that they can clearly imagine what they desire without any negative influence. This process begins with the setting you are going to perform the guided imaging in. It should be relaxing and a bit dark. To achieve the relaxation aspect you will need a comfortable place for the person to sit or lie down. You should make the room pleasant to look at.

  Walls can be painted a warm or dark color such as brown or blue. Plants and water add elements of nature that many people find soothing. The sound of running water is often very relaxing and can help people into the almost hypnotized state needed for guided imagery. Soothing music has a similar effect to the sound of running water and will help to lower a person's heart rate and ease the central nervous system.

Technique

• Guided imagery allows a person to mentally picture a situation or scenario that he would like to occur. The idea is that if you visualize it in enough detail your mind will store it as a memory, then when you are in the real-life situation you will perform better. The key during the imaging is to see the event in detail, in its entirety.

  If you are helping someone visualize a scenario, have them sit or lie down and relax. Start by asking them to inhale and exhale to a count of five. This slows the person's nervous system and heart rate. Next ask them to visualize a good memory, a memory that made them very happy. This puts the person in a positive frame of mind and she will look at the scenarios she is going to envision in a positive way.

  If the person is going to run a race, for example, have her start to envision waking up and feeling great on the morning of the race. Take her through the series of events that follow. Have her visualize lacing up her sneakers, warming up with the confidence that her training has been perfect. Ask her to see herself at the starting line, as she takes off, and as she runs. She should envision herself running with confidence through the course and crossing the finish line with ease.