Exactly what is visualization? It is sometimes also called the imagery technique, and it is a way for us to take a visual image in our mind and use it to help us release the anxiety building within us along with the tension in the muscles that accompanies anxiety. It has been in use since ancient civilizations by different cultures and even found in integral parts of some religions. Here we are going to discuss the basic use of visualization to help relieve our stresses/anxiety.
To start with begin by sitting in a comfortable place with comfortable clothing, and begin the breathing exercises that were outlined in the previous post. Begin relaxing all the muscles in your body starting with your toes, and move up through each body part and muscle until you are relaxing you head, neck and arms, continuing with your breathing.
Then move on to these steps:
- v Think of your favorite place, a safe and inviting place that relaxes you. *see list below of possible options
- v Continue your breathing, close your eyes, and start to create the picture within your mind. Don’t stop at just painting the picture. Allow yourself to use all of your senses.
- v Sight – Your painted picture
- v Touch - Imagine how the textures around you feel on your skin. (For example: If you have painted your beach scene in your mind, imagine how the sand feels between your toes.)
- v Smell - Imagine the smells that would be surrounding you. (For example: If you have painted a secret garden scene, imagine the smells that come from the flowers like roses, lilies, etc.)
- v Hearing - Imagine the sounds that you would be hearing. (For example: Are the waves crashing against the shore or the seagulls swooping and flying overhead? Listen to waves and the swoosh of the wings of the seagulls.)
- v Taste - Imagine what you would taste if anything. (Maybe the saltwater on your lips or the sweet taste of honeysuckles in a garden.)
Feel free to stay in this safe place that you have created within your mind until you have completely relaxed and your anxiety as dissolved. If you like stay a few minutes longer. The timing is completely up to you.
“Perseverance is not a long race; but many short races one after the other.” ~Walter Elliot
Now, one thing I do want everyone to understand is that this is not a simple exercise for everyone to grasp the first time that they try it. It is however well worth the effort and time that you can devote to practicing it until you are able to go straight to your safe place. It can be hard to imagine how this technique works by just reading about it if you never try it. I encourage everyone to take time out of their day to have a little daydream because that is exactly what this is; a daydream.
*Sometimes it may be difficult when first starting out to think of a place we would really like to be. Here I’ve listed some possible options that you might like to choose from to start your imagery relaxation:
- v On a sunny beach
- v Sitting by a small creek
- v Walking through a garden
- v By a waterfall
- v In your quiet room
- v On a mossy path in the forest
- v On a hiking trail in the mountains
- v Playing with your pets
- v In a kitchen enjoying the sweet or favorite aromas
- v On a riverbank with a fishing pole
I I hope these ideas will help give you a start. One of the keys to learning this method is perseverance.
“Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use.” ~Earl Nightingale
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