Visualization Relaxation

Visualization relaxation is a relaxation technique that uses the power of your imagination to reduce anxiety, induce feelings of peace and calm, and bring on a general sense of well-being.

Although similar to daydreaming, visualization relaxation differs from daydreaming because you are in conscious control of what your are imagining.

Visualization is not always visual. Some people see images, some people get vague impressions and snatches of images. Other people have tactile or auditory imaginations.

Visualization then is an inner process that invokes and uses all five senses.

When you practice visualization relaxation, involve as many of your senses (sight, sound, smell, taste, and touch) as you can.

Visualization Relaxation Exercises

Successful visualization/imagery takes practice. If you need some guidance while doing these visualizations, you can pre-record the instructions into a tape recorder. To get started, find a quiet place, get comfortable, and begin with the following guided imagery exercises.

What is the difference between visualization and guided imagery?

Affirmation Examples

I can relax at will.
I am at perfect peace.
I love and accept myself.
Everything I need is within me.
I am relaxing deeper and deeper.
I choose to be peaceful and serene.
I express my emotions with ease.
I am perfect and whole as I am.
I am safe and secure.
I live in the present moment.
I am my own authority.

Guided imagery is a visualization where the stream of your imagery is guided by someone else - a therapist, a coach, or a voice on a pre-recorded CD.

Visualization is your own process without any guidance.

Visualizations can be enhanced by the use of affirmations.

Affirmations are simple statements which you repeat to yourself silently and mentally. They are made in the present tense and they are positive.

The most famous affirmation was developed by French psychotherapist Dr. Emile Coue: "Day by day in every way, I am getting better and better." This phrase has helped many people with various ailments such as ulcers, asthma, skin problems, and rheumatism.

Imagination is more important than knowledge.
~ Albert Einstein

We develop the power of imagination as children. As we grow older, we forget to use it creatively. With creative visualization you use your imagination to create your own journey.

Everything that we create or has ever been created had to be imagined first. A building has to be designed before it can be build, a painting has to be imagined before it is painted, and the dinner you are cooking is first imagined.

Spontaneous imagery is different from visualization relaxation. Imagery rich information - dreams, memories, fantasies, expectations we place upon the world - is continuously arising from our consciousness. With visualization relaxation, you consciously create and shape the stream of imagery into your own creation.

With regular practice of relaxation imagery exercises, you will be able to evoke sense of peace, calm your mind, and relax your body.

Other great relaxation techniques are:

Muscle Relaxation Technique
Diaphragmatic Breathing
10 Ways to Relieve Stress
Progressive Relaxation


Return from Visualization Relaxation to Stress Relief Tools




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