Mental Imagery

You can help your body and mind relax by imagining a calm, restful place. Your brain waves and breathing slow down, allowing you to feel relaxed. The stressor may still be there, but the way you feel can change. Physical relaxation can give your logical-problem-solving brain a chance to work.

Read these steps, then close your eyes to practice.

1. Think of a place that is very calming to you. It may be a classic beach scene, or a place from your childhood that reminds you of simpler times.

2. Sit back into a chair. Close your eyes, noting which parts of your body are feeling tense and which are more relaxed.

3. Take a few deep breaths, taking the air in through your nose, holding it for a moment, and then slowly exhaling. With each exhale, find yourself relaxing more and more deeply. Allow yourself to relax.

4. Start to picture your calm, restful place. Imagine the vivid colors and sights before you. Picture the scene as if you were there.

5. Feel the temperature-perhaps it is warm and comforting.

6. Hear nature. Perhaps you hear a bird overhead or waves crashing into the shoreline. Perhaps you hear the laugh of a child.

7. Gaze out at the scene before you. As each cloud goes by, or wave comes in and out, feel the rhythm of the calm around you.

8. Take a few minutes in this relaxed state before opening your eyes.

When I will try this?

(After) How did your stress level change after this activity?

Keep a picture of this restful place near you so you can glance at it when you are triggered. Just a glance may help remind you of a calmer, more relaxed state of mind.