Imagery: Useful for Relaxation and Mental Rehearsal

These days, stress can seem inevitable and, unfortunately, we are not always able to change the situation to minimize it. When this is the case, Imagery can be a useful tool for relaxing and even for preparing for a performance (it works wonders for pre-presentation jitters).

The principle behind the use of imagery in stress reduction is that you use your imagination to recreate and enjoy a situation that is very relaxing. The more intensely you imagine the situation, the more relaxing the experience will be. This makes imagery a strong and reliable method of stress reduction, especially when combined with physical relaxation methods such as deep breathing.

Use of biofeedback devices helps show its effectiveness: By imagining a pleasant and relaxing scene (which reduces stress) you can objectively see the measured stress in your body reduce. By imagining an unpleasant and stressful situation, you can see the stress in your body increase. This very real effect can be quite alarming when you see it happen the first time!

Imagery in Relaxation

One common use of imagery in relaxation is to sit calmly, close your eyes, and imagine a scene, place or event that you remember as safe, peaceful, restful, beautiful and happy. You can bring all your senses into the image with, for example, sounds of running water and birds, the smell of cut grass, the taste of cool white wine, the warmth of the sun, etc. Use the imagined place as a retreat from stress and pressure.

Scenes can involve complex images such as lying on a beach in a deserted cove. You may "see" cliffs, sea and sand around you, "hear" the waves crashing against rocks, "smell" the salt in the air, and "feel" the warmth of the sun and a gentle breeze on your body. Other images might include looking at a mountain view, swimming in a tropical pool, or whatever you want. You will be able to come up with the most effective images for yourself.

Other uses of imagery in relaxation involve creating mental pictures of stress flowing out of your body, or of stress, distractions and everyday concerns being folded away and locked into a padlocked chest.

Imagery in Preparation and Rehearsal

You can also use imagery in rehearsal before a big event, allowing you to run through the event in your mind. This approach to mental rehearsal allows you to practice in advance for anything unusual that might occur, so that you are prepared and already practiced in handling it.

This is a technique used very commonly by top sports people, who learn good performance habits by repeatedly rehearsing performances in their imagination. When the unusual eventualities they have rehearsed using imagery occur, they have good, pre-prepared, habitual responses to them.

Imagery also allows you to pre-experience achievement of your goals, helping to give you the self-confidence you need to do something well. This is another technique used by successful athletes.

With imagery, you substitute actual experience with scenes from your imagination. Your body reacts to these imagined scenes almost as if they were real, calming you down and letting adrenaline disperse.

Imagery for Releasing Muscle Tension

Close your eyes and imagine one of these images:

• Your muscles are wax that softens and melts.
• A tight, twisted rope slowly unwinds.
• Tension swirls out of your body and down the drain.
• You hold a remote control and turn down the volume on your muscle tension.