Relaxation using guided imagery

Today’s blog was written by Freya Love, Assistant Psychologist at Headspace Guildford.

This blog is the second in our series of relaxation techniques and will focus on a guided imagery relaxation.

Guided imagery relaxations involve the visualisation of calming and peaceful settings, like a beach or a meadow. This is a powerful relaxation technique, as the mental imagery evokes the same response in the brain as the genuine external experience, as if you really were sat in that warm, sunny meadow.  

Research has shown guided imagery to have a substantial impact on physiological symptoms in the body, alleviating headaches and insomnia, as well as reducing high blood pressure and chronic pain. Furthermore, it is also extremely beneficial to our mental health, and is routinely used in the treatment process of anxiety, stress, depression and PTSD.

This blog will give you a script for a cloud guided imagery you can try. You may want to record the script for you to listen to, or have a loved one record it for you. Try using a soft, calm, and slow voice. This is your relaxation experience, so you can tailor it however feels best for you.

Before you begin, try to find somewhere private and quiet. Get into whatever position is most comfortable for you.

Take a few slow, deep breaths, breathing in for 3 seconds, and out for 6 seconds. Repeat this deep breathing until you feel calm and ready to begin the guided imagery.

Begin to create a picture in your mind. Imagine that you are floating on a soft, fluffy white cloud. The  cloud  is  lifting  you  from  where  you are sitting  and  is holding  you  in the air.  You  begin  to  feel lighter as  you  sink  into  the  softness  of  the cloud.

You  lie  there  a  moment and  begin  to  notice  how  comfortable  you  are  becoming.  As your body relaxes  into  the  cloud  your  tension  melts  away.

Breathe  in…and  out.

Imagine the cloud beginning to float up into the clear blue sky. Feel the cloud beneath you. It is soft but supportive. Feel the cloud supporting your whole body. Notice each place where your body is touching the cloud. Feel how soft and comfortable the cloud is. It is almost like floating in the air.

Breathe in…. and out.

The  cloud  is  swaying  gently  in  the air,  like  a  boat  on  smooth  water. Your body is warm, very warm and heavy, and sinking into the cloud. It is a wonderful feeling.

Start to create an image in your mind of where you are. You might be floating just barely above the ground, or high up in the sky. You can choose to float wherever you like. The sky above you is bright blue, sunny, and inviting. You are warm and comfortable, warmed by the sun’s rays shining down peacefully.

Breath in… and out.

As  you  look  around,  you  notice  other clouds in the  sky,  illuminated by  the  sun  as  they  float  gently  passed you.  You  take  a  moment to enjoy  this beautiful sight. See the sights around you. Imagine the green grass below, gently blowing in the wind. From your cloud, the grass looks like a soft carpet, the wind creating gentle waves in the grass as if it were water.

Breathe in…. and out.

Relax and luxuriate in this beautiful scene, floating on a cloud. The air is fresh and clean. You are so close now to another cloud above you, that if you reach out, you can touch it. What would it feel like?

Feel the cloud beneath you… Still supporting you smoothly and comfortably. Take your cloud wherever you wish…. Higher, lower, side to side… Drift wherever you want to go. Enjoy the sights around you, as you are flying wherever you wish….

Breathe in… and out.

When you are ready, allow your cloud to make a slow, soft descent back to earth. As you get closer to earth, you might smell the fresh grass or the sweet scent of blooming flowers. Let your cloud lower you down, back toward the ground. Float back to where you were when you started this visualization. Let the cloud meld with the bed, chair, or whatever surface you are on. Feel the cloud slowly disappear as the real surface becomes more solid beneath you.

Notice now your surroundings. Gradually come back to the present. Feel the surface beneath you. Hear the sounds around you. Become more and more aware and alert. Continue to rest for a few moments longer, but open your eyes and look around. See your surroundings.

Wiggle your fingers and toes, feeling your body reawaken. Shrug your shoulders. Move your arms and legs. Turn your head. Take a final deep breath in…. and out. When you are ready, you can finish, letting yourself remain relaxed and refreshed.

Guided imageries work best when you are imagining a surrounding that is most peaceful to you. You can find different scripts for many situations online, from a rainforest to a wildlife sanctuary. Try a few out to find the one that best suits you. You can also combine guided imagery relaxations with progressive muscle relaxation (link to page). Try relaxing your whole body with the muscle relaxation before proceeding to the guided imagery. 

As we have discussed before, relaxation is a skill, that will become more natural and effective for you the more you practice. Try practising daily, at what ever time is most convenient for you. We will be going through further relaxation techniques every month on this blog, so feel free to try out the different upcoming techniques to find what fits best for you.