Service Members have used mental imagery for decades to engage the relaxation response and improve operational readiness. With imagery, you can target physical pain, anxiety, stress, or sleep problems. The multiple uses of imagery make it a powerful mind-body relaxation technique for overall health.
You may be a great candidate for imagery if you…
- Struggle with psychosomatic symptoms: If you express your emotions or stress physically, imagery might enable you to gain deeper access to those feelings.
- Suppress emotions: Those who need help working through difficult feelings can use imagery to feel calmer, improve resilience, and boost recovery.
- Are open to creative and symbolic processes: If you enjoy creative, playful, and poetic therapeutic methods, and are open to tapping into symbolic interpretations, imagery can help you gain better self-awareness.
- Have specific goals: Those who are focused on improving emotional perception, self-care, creativity, and interpersonal relationships can use imagery to boost their sense of self and strengthen social ties.
- Are in a stable place in life: If you aren’t dealing with a major crisis like losing your home or going through a serious break-up, then imagery can help you reflect without feeling overwhelmed.
Try another relaxation technique if you struggle with…
- Trauma sensitivity: If you experienced trauma, you may find imagery triggering. Start with short, gentle, and supportive scripts to test whether imagery is for you.
- Disassociation: If it’s hard to stay grounded during imagery, seek help from a provider or therapist trained in guided imagery.
- Poor emotional perception and communication: If you struggle with noticing or expressing your feelings, this practice may be more challenging. Give another relaxation approach a try.
- Low capacity for creating mental scenes: Since imagery relies on creating and changing mental images, you may want to try a breathing practice instead.
- Immediate life crises: When life feels overwhelming, it can be hard to find your footing, so a different relaxation practice might work better for you.
For an effective imagery practice, you’ll focus on mental images and sensory experiences to achieve relaxation or calm. Ease into each practice by starting the same way.
- Find a quiet, comfortable space. Dim the lights if you can, and sit or lie down. Close your eyes.
- Take a few deep breaths and use your breathing as an anchor for your attention. Focus on inhaling deeply through your nose, holding for 3 seconds, then exhaling slowly.
- Repeat this cycle of breathing a few times at a comfortable pace.
- Now shift your focus and imagine a peaceful, beautiful place. It could be the beach, a forest, a mountain, by a fireplace, or a meadow. This is a place where you feel safe, calm, and at ease.
Time needed: Individual practices should take around 10 minutes—practice a few times a week for at least 4 weeks for good results
Physical pain and healing
- Feel the sensations of your environment: the warmth of the sun on your skin, a gentle breeze brushing against your face, the softness of your blanket, or the soothing sounds of nature.
- Now, bring your awareness to the area where you feel pain or discomfort. Visualize this area in your mind’s eye. Picture the pain as a bright red circle, easy to identify. Allow it to be there, without resistance, and gently observe it.
- Now, imagine a warm, healing light—golden and glowing—flowing into and entering this part of your body. Feel the light beginning to dissolve the pain, soothing it with each breath. As the light moves through the area, it softens and releases the tension, bringing comfort and ease.
- Continue the steady breathing, and feel the healing energy growing stronger and your pain beginning to fade—replaced by a deep sense of relaxation and well-being.
- Allow this light to spread over your body, healing and soothing any areas of discomfort. Feel the gentle warmth of healing energy replacing any discomfort with calm and peace.
- Visualize yourself stepping back into your day, feeling empowered, calm, and in control.
- When you’re ready, gently open your eyes and return to the present moment.
Stress and anxiety
- Feel the sensations of your chosen environment: the warmth of the sun on your skin, a soft breeze brushing against your face, the soothing sounds of nature, or a warm, weighted blanket keeping you safe.
- Picture your body relaxed, your mind clear, and your heart light. See yourself smiling, confident that you overcame challenges and found balance. Hold this image in your mind, knowing calmness is within your reach.
- Shift your attention to the present moment. Think of something small that brings you joy or comfort such as a kind word or your favorite scent. Reflect on how even small moments of goodness help create calm in your day.
- Notice any tension in your body and reframe it: See it as your body’s way of signaling care and attention. Imagine your stress or pain as a wave—rising and falling, coming and going—and feel your ability to ride it with ease.
- Now imagine yourself in the future, feeling confident and calm after navigating challenges with grace. Picture how your actions now are creating this future, step-by-step.
- See yourself in a moment of strength, using deep breathing or grounding techniques to find peace. Feel gratitude for the resilience and courage you’ve shown in facing life’s challenges.
- Bring this sense of accomplishment back to the present, knowing you’re capable of growth and healing. Simply observe without judgment, allowing yourself to exist fully in this peaceful space.
- Notice the rhythm of your breath and let it guide you to a place of calm and balance.
- Inhale deeply, filling your lungs with calm and strength, and exhale slowly, letting go of any tension.
- Start to bring your awareness back to your body. Wiggle your fingers and toes, feeling the ground beneath you or the chair supporting you. When you’re ready, open your eyes and return to the present moment.
- Take this sense of calm and resilience with you as you move forward in your day, knowing that peace is always within reach.
If you can’t find a script for what you’d like to improve or overcome, it might help to write your own. Try HPRC’s performance imagery script to individualize and tailor your imagery practice.
