Positive relaxation imagery
Positive relaxation imagery is used to aid relaxation and reduce emotional and physical tension. Co-authors of the book 'Stress Management: A Quick Guide', Prof Stephen Palmer and Lynda Strickland, recommend picturing a pleasant scene, imaginary or real, such as being in a garden, walking through the countryside, your favourite holiday destination or whatever you find relaxing. They suggest a simple ten step approach.
Step 1: Find a quiet place where you will not be disturbed.
Step 2: If possible, reduce the level of lighting.
Step 3: Make yourself comfortable. Sit, or, if you like, lie down.
Step 4: Close your eyes and imagine your favourite place where you feel relaxed.
Step 5: Focus on the colours in your relaxing place.
Step 6: Now focus on one colour.
Step 7: Now focus on the sounds or silence in your place.
Step 8: Now focus on any smells or aromas in your relaxing place.
Step 9: Now imagine touching something in your relaxing place.
Step 10:When you are ready, open your eyes.
Palmer and Strickland suggest that if this method is practised on a regular basis, then most individuals become able to reach a relaxed state relatively quickly. It can also help individuals who are experiencing sleeping difficulties.
© 1995, 1996, Palmer and Strickland