Relaxation Technique: Simple Visualization Exercise
Continuing on with relaxation techniques theme, I’m excited to share this simple visualization exercise (also known as mental imagery) that has helped manage my anxiety and lower my level of stress.
What is visualization anyhow?
The type of visualization I’m sharing is a relaxation strategy where you imagine yourself in a peaceful and safe environment, somewhere that makes you feel happy and tranquil.
By mentally placing yourself there, you can calm your mind and body. It’s a powerful exercise when you’re feeling anxious or stressed.
When dealing with heightened stress or anxiety, visualizing helps lessen your body’s negative responses such as shallow breathing, muscle tension, and a racing heartbeat.
If you focus on a place you love that brings joy and comfort, your brain can then produce those positive emotional feelings that you associate with that place.❤️
This simple visualization exercise is one of my go-to strategies to reduce feelings of overwhelm and increase my levels of peace and contentment.
Since we are spending more time at home than ever, visualizing one of your favourite places is also a nice break and a reminder of happy memories. This exercise is adapted from TherapistAid.com, which describes it as:
Simple Visualization Exercise Step-by-Step
- Find a quiet and safe space where you can spend a few minutes without distractions.
- Put on some calming spa or nature music (if you want).🎶
- Then begin to imagine somewhere you feel calm and happy.
- Close your eyes and really think about that place with every detail.
- Then one by one, go through all five senses, clearly imagining what you would experience and say these out loud with a gentle tone.
This is my visualization exercise example: The beach.
Mayan Riviera, to be exact, as I have vivid memories of being a happy and relaxed beach bum there many times. This is how I go through this exercise using each of the five senses one by one. I recall the specific details I remember and say them aloud:
- Sight: Pretty light blue water as far as the eye can see. I’m surrounded by white sand. The sky is bright blue, and the golden sun shining brightly on the water makes it look like sparkling diamonds.
- Smell: The fresh ocean breeze and my fruity sun lotion are calming smells.
- Sound: Nothing but the gently crashing waves. So serene and peaceful.🌊
- Taste: My delicious drink. Slushy, sweet, yummy coconut flavour and so refreshing.
- Touch: The warmth of the sun on my skin, feeling safe and relaxed. Then when I get up, I feel the warm sand between my toes.
The more you practice this exercise, the more natural it becomes. When you really engage using your five senses, a feeling of peace and contentment becomes palpable.
It helps to stay open-minded and put your heart into it to get the full benefit of this exercise. Your mind may drift, and that’s okay; do your best to focus back on that wonderful place you love.
Please note: This article is not meant as medical advice; if you have mental health concerns, please connect with your doctor for professional support. See the disclaimer page for more details.
Photo by Asad Photo Maldives
I love this technique! I haven’t done it in awhile but you have inspired me to try it again. I would also think of similar tropical escape. Thanks for sharing Martha!
https://www.kathrineeldridge.com
Glad this inspired you to try visualization again, Kathrine. It really is helpful, and with, our harsh winters, a tropical escape to picture is a nice break.
Super powerful! Love taking moments like this.
XX Angelica
https://eraenvogue.com
Yes! I need to remember this! At this point I would definitely be visualizing a warm sandy beach somewhere!
I think we are all dreaming of warm sandy beaches, especially with the pandemic. Thanks for stopping by, Laura.
I will definitely try this technique soon, friend! I’ve started doing some visualizing for what I want my life to look like in the future and that sort of thing, but not actually visualizing myself in a safe, calming place when I’m feeling anxiety. I think this will be really helpful!
Make Life Marvelous
I haven’t tried the type of visualization for future goals, but I know it’s something that many people are doing these days. Let me know how this goes when you try it. Have a great day, my friend!
This is so helpful and something I need to remember. Visualizing with all 5 senses is a great way to practice mindfulness!
Jill – Doused in Pink
So glad you found this helpful, Jill! Yes, using our five senses helps to engage us and have a complete experience of that place you are thinking of.