Relaxation Exercise: Visualization

Visualization is a nice way of giving our minds and bodies a "mini vacation." It involves using imagery to fully immerse ourselves in a pleasant scene, noticing the sights, sounds, smells, and tactile sensations.

Re-create a Favorite Calm Scene. Take a deep breath. As you let it out, let your eyes close. Focus for a few moments on your breath gently coming in and going out. When you are comfortable, imagine snuggling down in a warm bed, or lying on a beach at a favorite lake, or taking a luxurious warm bath. Or, visualize another scene that is calming and peaceful for you. Notice the sounds, the smells, and other details of the surroundings as if you were actually there. Maintain the feelings of calm throughout the exercise and even afterwards in your other activities.

Create a Feeling: Calm, Serene. One woman helped rid herself of migraine headaches by recalling a serene grandmother. When everyone else seemed to be frantic, or when life became hectic, the grandmother remained calm. So several times a day the woman visualized her serene grandmother, and it made her feel more serene herself.