One of the most powerful yet simple tools for self-awareness is guided visualisation. It uses words and images to help distract you from worry, stress and pain, allowing you to find your inner strength and creativity. It harnesses the mind's natural abilities for health and healing.
With guided visualisation you can learn to use your imagination to “create the desired state”, meaning you can actually change how you feel by changing your focus. Even very young children can learn this skill by linking the images they create in their mind to feelings and experiences.
Guided visualisation can have many physical and emotional health benefits. It can help you feel less nervous or anxious, reduce discomfort caused by pain, or achieve a goal such as athletic or academic success. Elite athletes use guided visualisation to imagine themselves performing at their best, and research shows that it improves their performance.
If you want to practice guided visualisation, here's what you need to know:
What is guided visualisation used for?
Guided visualisation has many applications. It can be used to promote relaxation, which helps to lower blood pressure and relieve other stress-related problems. It can also be used to achieve goals (such as weight loss or smoking cessation), manage pain and promote recovery. Guided visualisation can even help you prepare for a sports competition or public speaking event.
How guided visualisation works?
The mind is a very powerful tool that can have a profound effect on the body. Our body reacts in the same way, whether we are actually experiencing something or just imagining it. For example, if you imagine you are lying on a beach in Hawaii, your body reacts as if you were really on a Hawaiian beach.
What are the benefits of guided visualisation?
Visualisation has positive effects on heart rate, blood pressure, breathing and oxygen exchange, brain waves, body temperature and hormone balance. Guided visualisation can help relieve symptoms caused or aggravated by stress, such as: angina chest pain, high blood pressure, high blood sugar, headaches, and digestive and breathing problems.
Is guided visualisation safe?
Guided visualisation is safe. There are no known risks associated with it. It is most effective when taught by someone trained in guided visualisation techniques.
Next time you feel tense or nervous, try guided visualisation. You might be surprised how simple and effective it is!
To practice guided visualisation and learn to change, join the IDARTO Centre for “Skills for Change” or psychological techniques for the video library “Psychologist in your pocket”.
Source: McShane M. (2015, Sep 16) “The health benefits of guided imagery”. CHWC. https://www.allinahealth.org/healthysetgo/thrive/the-health-benefits-of-guided-imagery