stress relief tools

Learn How to Use Visualization


A number of readers have asked how to use visualization for the most benefit.

Body relaxation is the first step when learning how to use visualization. Body relaxation facilitates the flow of internal imagery. When your body is relaxed - the mind can engage in the process of visualization freely.

There are a number of relaxation techniques that will help you with the process. Autogenic relaxation, muscle relaxation, and diaphragmatic breathing are the three most common relaxation techniques.

How do you know you are relaxed? People experience sensations of relaxation differently. You can have any of these sensations: radiating, pulsing, warmth, coolness, heaviness, lightness, or floating sensations. You can also experience feelings of peace, love, connectedness, joy, and serenity.

Let's go through a simple body relaxation and let's use the breath as a guide:

Find a comfortable place where you won't be disturbed. Sit down (or lie down) and close your eyes. Inhale slowly and deeply into your belly. Pay attention to the sensations of your breath. What does it feel like in your body? Exhale slowly and completely. Now inhale again. Make your breath circular, inhales and exhales transition smoothly. Continue for few minutes. You should begin to feel the effects of relaxation.

Once you are relaxed, you can begin visualization. How to use visualization at this point depends mostly on what you are looking to achieve. Visualization has many uses, from pain management, healing, relaxation, to self development.

If you are looking to enhance your relaxation, you can begin to imagine yourself in a meadow. The sky is blue, ...you can feel the sun on your back...you lie down on a soft grass...the air is fragrant and you hear the birds in the sky...you feel connected...peaceful...you are safe and you are at peace.

Enjoy this feeling for as long as you can. Play with the images, use all your senses to create a realistic experience.

If you want to know how to use visualization for healing, click here.

Now that you have learned how to use visualization, to achieve the most success, practice it often. Your success will depend on consistency of your practice. Take time to practice visualization daily. Find ways to take breaks for visualization during the day . You can also practice at night, before falling asleep.

Continue from How to Use Visualization, to Benefits of Visualization.

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Words of Wisdom

The time to relax is when you don't have time for it.
~Sydney J. Harris


Tension is who you think you should be. Relaxation is who you are.
~Chinese Proverb


There cannot be a stressful crisis next week. My schedule is already full.
~Henry Kissinger


Humor, a great stress reliever!
Laugh, be happy and have less stress!
~Catherine Pulsifer


 

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