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The Guided Imagery Technique for Relaxation and Stress Relief

Updated on September 27, 2012

How have you been feeling lately? Are you often fatigued? Do you catch colds easily? Are you getting sick of your job?

You sound stressed.

And stress is terrible for you. Stress will impair your immune system, increase your blood pressure and increase your risks of stroke and heart attack.

One remedy for stress is to take a break. Take some time off and go on vacation. Everyone needs to unwind and take a break from life once in a while.

Impossible you say? You have no time off, no money to go anywhere. No problem! Visualize yourself there instead.

Visualization, or guided imagery, can help you feel better, calmer, more relaxed. It actually works to help you destress. When you visualize something, the same parts of your brain are activated as when you actually do it. So daydreaming about lying on a beach will help you to feel as relaxed as if you have actually gone there. And for a lot less money.

So let's get started.


It is helpful to get yourself as relaxed as possible before you begin. Here's how:

  1. Find a quiet spot where you will not be disturbed. Grab a blanket as your body temperature may drop as you get more relaxed.
  2. Get into a comfortable position with your head supported.
  3. Breathe quietly for a few minutes. Affirmations like "I am letting go" or "tension is leaving my body" can be helpful.

Now choose where you want to go. It can be a place you have been before. It can be a place you have seen in pictures. Or it can be a place that only exists in your imagination.


Here are a few suggestions:

  • a beach
  • a forest
  • a rose garden
  • on top of a mountain
  • in front of a fireplace

Now imagine yourself there. Use all of your senses. What do you see? Do you hear birds chirping or water running? What are you lying on, sand perhaps or a cozy bearskin rug. What do you smell, flowers or pine trees perhaps.

Now just be there a while. Let your worries melt away as you soak up the scene. Stay as long as you like. When you are ready, slowly begin to wiggle your fingers and toes. Move your arms and legs around. Open your eyes. Feel how relaxed you are. Get up and get on with your day.

Remember, as first it may be difficult to concentrate on your inner holiday. Your mind may wander. That is OK. The more you practice this the easier it will be. Your visualizations will get more vivid and detailed.

Try some of these videos to get you started: Relax on a beach.

Take a walk in a forest.

Float on a cloud.

I hope you enjoyed these visualizations. Be sure to take some time to yourself every single day. It is absolutely essential to your health.


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    • daisyjae profile image

      daisyjae 7 years ago from Canada

      Thanks Patti Ann. I have done a lot of these kind of videos on youtube and these are my 3 faves.

    • Patti Ann profile image

      Patti Ann 7 years ago from Florida

      Excellent - great videos - rated this one up!!

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      My relaxation visualization spot is the top of a mountain. Very well wriiten piece with wonderful tips. Rated up and awesome. Thanks for sharing.

    • daisyjae profile image

      daisyjae 7 years ago from Canada

      Thanks Ladybird, glad you enjoyed it.

    • Ladybird33 profile image

      Ladybird33 7 years ago from Fabulous USA

      Interesting read. Different and unique

    • daisyjae profile image

      daisyjae 7 years ago from Canada

      Thanks janny and minnetonka twin, I am glad you liked it.

    • profile image

      Minnetonka Twin 7 years ago

      daisyj-Loved this hub. Who doesn't have stree in their life. I rated this up and useful. thx for the great info.

    • JannyC profile image

      JannyC 7 years ago

      This was interesting. I sometimes do some special breathing if I am stressed. So breathing exercises and visualization like this can really help. Nice share!