Guided Imagery

Guided imagery is an effective stress reduction technique that involves visualizing scenes, environments or settings that evoke pleasant, peaceful, or relaxed feelings. It uses the recall of a person’s good memories to relax and quiet the brain and to release tension from the body. The key is that the imagery remains positive and calming and that the patient focuses on those images, gently and repeatedly returning their focus when the mind wanders to worries, bodily sensations or outside noises. Research shows guided imagery can have a positive, measurable effect, slowing the person’s breathing, lowering blood pressure and heart rate, decreasing pain levels, relieving muscle tension, easing symptoms of depression, and inducing higher quality sleep. Guided imagery is even used in the treatment of cancer patients, because of its positive effects on the brain and body.

Guided imagery doesn’t require any special tools, but you do need a place to get comfortable, like an easy chair, a yoga mat, or your bed. After learning how, you can access this helpful tool at any time to reduce your stress.

These guided images may be different for each person. Each of us has our own memories that take us to our “happy place”. Here are some examples of guided imagery: (When reading, it works best to read slowly and envision each different description and sensation)

Think of a tropical beach, with palm trees swaying in the wind and with gentle, lapping waves of crystal blue water caressing the edge of the white sand. You can imagine the sensations evoked by the warm sun on your body, hearing seabirds call softly and wiggling your toes in the sand. You lay on a blanket and roll over on your stomach, to marvel at the color of the sand. You run your fingers through it, it feels like powder. The sun feels so good, causing you to stretch like a cat on your blanket. You remind yourself how grateful you are to be here, in this moment. You slowly fall asleep.

Think of sitting on top of a mountain, looking out at the rest of the world. There is no noise, only the sound of the wind. Perhaps on one horizon, you can see other beautiful mountain peaks, covered in snow. On the other horizon, you see the slope of a verdant, green valley. There is a large lake in the valley and the clouds in the sky are reflected on its surface. When the sun hits the lake, the water shimmers like diamonds. You watch the sun slowly set and see an awe-inspiring display of colors in the sky and on the lake’s surface. You are at peace.
Think of your children/grandchildren as babies. How they cooed and laughed and when they smiled at you, you felt your heart would burst with love. You have never loved anything that much. Remember how sweet it was to get a hug from those little arms and how sweet they smelled after their bath? Think of reading them their favorite bedtime story and chuckling to yourself about how they were so sleepy, they only made it through the first few pages of the story book. Thinking of tucking them in and kissing them goodnight – their little eyelashes resting on those rosy cheeks. You feel sleepy and snuggly now too. It’s time for bed.

Guided imagery is taught as a comprehensive part of a Mindfulness and Stress Reduction program, by Dr. Andrew Martin, PsyD, OSC’s Clinical Psychologist. To schedule an appointment, please call 757-596-1900. You do not have to be an Orthopaedic or Interventional Pain Management patient at OSC to schedule a consultation with Dr. Martin.