Guided imagery for anxiety is a very useful approach to manage uncomfortable moments or for dealing with stress in a natural manner. The goal with this guided imagery technique is to picture yourself in an enjoyable place. This could be your grandmothers house as she bakes cookies, sipping a coffee in your favorite coffee shop, hiking through the mountains, laying on the beach or whatever you find peaceful and relaxing.
- The first thing you want to do in guided imagery is lie on your back and close your eyes.
- Imagine yourself in the place you decided on. Does not have to be the same place each time, but should be a place you feel relaxed and comfortable in. You will soon find your favorite place for guided imagery.
- In guided imagery you want to bring in as many senses as you can. If you are imaging yourself on a beach, hear the waves on the shore, birds in the air. It is good if you can smell the ocean, see the beautiful day, taste the margarita as you take a sip. The idea in guided imagery is to use the senses as much as possible. Do not just see one thing, see all that is around you. Keep adding imagery and sensory input to the scene.
- If you decide to use the same place over and over this can be helpful, as you will condition your mind to relax when you pull these guided images up in your mind. In time you will be able to pull the guided images up and relax in a matter of minutes. This can be very helpful before a big meeting, first date or any stressful situation.
- Surprisingly a lot of people find it helpful to picture something boring when using guided imagery. In doing this the mind stays common and it aids in the relaxation.
Guided Relaxation for Anxiety Using The Toe Tensing Method
The next relaxation technique is toe tensing. At first I found this relation technique a little strange, but it does work. The great thing about toe tensing is you can do it anywhere. Toe tensing will also act to pull the tension out of the rest of your body. You first want to close your eyes and become aware of your toes. Pull the toes as far back as you can, towards the front of your body. hold this for a count of ten. After holding, you want to slowly relax your toes and wait for ten till you do it once again. Repeat this 10 – 20 times till you feel better. of course you can do this with your eyes open.
Deep Breathing Techniques to Be Used With Guided Imagery for Anxiety Scripts
The third relaxation technique is deep breathing. In yoga breathing is considered life itself and one of the most important practices a person can do. If the breath is controlled and calm the rest of the body will follow.
- Lie on your back or sit comfortably in a chair.
- Relax your body using the progressive relaxation technique talked about above.
- Take a deep slow breath through your nose, first expanding the bottom of your lungs and feel your stomach pushing out as you take the breath. next fill the middle of your lungs and finally the top of your lungs, raising your shoulders as you do. Hold for a count of 5.
- Now let the breath out through your mouth, start with the top of the lungs and work your way down. Really push all the air out. Repeat this as many times as you like.
Quiet Ears – Anxiety Relief Guided Imagery for Anxiety
The last relaxation technique is called quiet ears. First you want to lie on your back and close your eyes. Place your hands behind your head in a comfortable position. Next place your thumbs in your ears to close off the ear canals. You will hear a sound like you hear when listening to a sea shell. Try to focus on this sound and keep your attention on it. If your mind drifts into other thoughts, gentle bring it back. Listen to this for 15 – 20 minutes.
Following guided imagery relaxation videos is probably the easiest way that you can take out 5 to 10 minutes from your day to “escape”. Let’s call it a “mini-vacation” for your mind, body, and spirit. Did you know that meditating for just 5 minutes a day regularly can help you even lower you blood pressure? A guided imagery relaxation video gives you the opportunity to give yourself those few minutes that you so very much deserve, to re-connect with yourself, and to re-charge your batteries for the rest of the day!