03/21/2019 / By Zoey Sky
Meditation can help clear your mind or promote good sleep. But did you know that guided imagery, a form of “guided meditation,” can be used as an effective form of stress management?
Visualization and guided imagery techniques are often used for stress management. Individuals who practice these techniques create a detailed mental image of an attractive and peaceful environment or setting. (Related: Clinical massage and guided imagery are low-cost alternatives to treating anxiety and insomnia.)
While guided imagery can be practiced in isolation, it is usually combined with physical relaxation techniques, like progressive muscle relaxation and massage.
Guided imagery is sometimes paired with physical relaxation techniques to help individuals associate the sensations of relaxation with a peaceful visual image. This way, you can easily remember the physical sensations of relaxation in future practice sessions using imagery alone.
Guided imagery techniques can help individuals relax because of the following reasons.
Imagery techniques are considered a form of guided meditation. Like other forms of meditation, guided imagery aims to help individuals learn how to detach themselves from their “moment to moment fixation on the contents of their minds” so they can focus on cultivating a relaxed detachment.
This relaxed detachment will allow you to become an observer in the different sensations and thoughts running through your mind. With enough practice, you can use imagery techniques to experience this meditative learning.
Guided imagery is a beneficial stress management technique because it offers insight, relaxation, and wisdom. With practice, this free stress-relieving technique can be done almost anywhere.
Additionally, the technique can help relieve physical tension and psychological stress at the same time. Guided imagery helps distract you from your stressors so you can get into a more positive frame of mind.
Guided imagery doesn’t require expensive equipment. All you need is your imagination and concentration abilities. However, like most techniques that require mental concentration, it is best to practice guided imagery in a quiet room without any distracting stimulation.
In 2005, Dr. Elisha Goldstein, a psychologist, conducted research on guided meditation. The study involved volunteers who practiced a guided meditation exercise (similar to the one detailed below) for five minutes daily.
The study findings suggest that guided meditation exercises can help significantly reduce stress levels and enhance feelings of well-being compared to control subjects.
There are different ways to use visual imagery for stress management. But if you wish to practice the method yourself, follow the steps detailed below.
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Tagged Under: Anxiety, destressing, Guided Imagery, guided meditation, healing, how to, mental health, Psychology, relaxation, remedies, stress, stress management, stress relief, visualization