Guided visualisation is a meditation practice that focuses on visualising a place, which creates a sense of calm and helps reduce stress and anxiety.
It is natural to experience stress or tension from time to time, especially when life gets stressful. Many people turn to meditation and other strategies to relax.
Guided visualisation can help you find inner peace and harmony simply by imagining a place or experience that calms you.
What is guided visualisation?
Guided visualisation, also known as visualisation or guided meditation, is a relaxation technique that uses your imagination to promote a sense of calm.
It involves consciously imagining a peaceful place or situation, which helps to release mental and physical tension.
Guided visualisation can be practised alone or in combination with other meditation techniques.A 2021 study found that combining visualisation with progressive muscle relaxation and deep breathing is particularly effective in promoting relaxation.
How to practice guided visualisation?
Guided visualisation is not difficult, but it can take time and patience to master. With regular practice, results can be seen within weeks or months.
To get started:
- a quiet, comfortable space,
- a sofa or comfortable chair to sit on (if more comfortable, you can lie on your bed or on a yoga mat).
You can choose to work with a specialist who guides meditation or other therapies, or find audio recordings of guided visualisations online, in podcasts or on music streaming platforms. Many of these are available for free and take you step-by-step through guided meditation exercises.
Guided visualisation can also be done independently using the following steps:
- Sit or lie down in a comfortable position and close your eyes.
- Breathe slowly, deeply.
- Choose a calming mental image - a place that relaxes you or a memory that makes you happy.
- Engage all five senses by adding them to your image. Ask yourself: what do I see, hear, feel, smell and taste?
- Focus on the moment and allow yourself to relax as you continue to breathe deeply. You can stay in this state for as long as you like.
Start with a few minutes, then gradually extend the sessions as you become more experienced.
Tips on how to get the most out of guided visualisation
- Convenience. Wear loose, comfortable clothing and practice in a quiet, cosy place.
- Disconnect the devices. Set your phone to silent or airplane mode to avoid interference.
- Free the body. You can do yoga or other physical relaxation techniques before you start - a calm body helps create a calm mind.
- Breathe. Take several deep breaths before starting and during the session.
- Magazine. Write down how you felt before and after each session. This helps you keep track of your progress and understand what works best.
- Start small. 5 minutes a day can be enough to start seeing results. Later, the duration can be increased.
- Patience and regularity. Results can take time, so it is important not to give up and to practise regularly.
What are the benefits of guided visualisation?
Guided visualisation can bring more than a peaceful mind. Regular practice can bring countless benefits.
Relieving symptoms of stress, anxiety and depression
Research from 2014 shows that negative mental images are common in mental health problems, including depression, anxiety and increased stress. In this case, guided visualisation with positive mental images may help reduce these symptoms, although further research is needed.
A 2019 study found that cancer patients who practised guided visualisation for 20 minutes a day for 1 week reported fewer symptoms of depression, pain and anxiety.
According to a 2017 study, 30 minutes of visualisation was as effective as 15 minutes of massage for stress relief.
Pain relief
Stress can affect mental health, but a 2015 study reports that it can also affect physical well-being by increasing the perception of pain. Guided visualisation can help relieve pain in a number of ways.
A 2019 study shows that guided visualisation helps reduce post-operative pain in children aged 6-12 years.
Similar results were observed in adults. Guided visualisation was effective in reducing pain after orthopaedic surgery in adults (2016 study).
It can also help manage the side effects of cancer treatment (2019 study).
Better sleep
Stress and anxiety often cause insomnia. Visualisation can help improve sleep.
2017 study: guided visualisation improved sleep quality by reducing stress and anxiety.
And according to a 2015 study, guided visualisation and other mindfulness exercises helped reduce stress and improve sleep in adults aged 55+.
Is guided visualisation safe?
Yes! Overall, guided visualisation is considered safe.
But for some it can have the opposite effect - increased anxiety or depressive thoughts, especially when negative images are used. If the visualisation triggers negative feelings, stop practising it immediately.
If this is the case, it is advisable to seek advice from a mental health professional who can suggest other ways of relaxing.
Summary
Guided visualisation is a simple and effective relaxation technique that can help reduce stress and anxiety, improve sleep and reduce pain.
It doesn't take much to practice it - just a comfortable corner and your imagination!
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: Montijo S. (2022, May 12) “Guided Imagery: What It Is, Benefits, and More”. Psych Central. https://psychcentral.com/lib/the-benefits-of-imagery#what-is-it