Activate your body’s relaxation response, and experience a state of calm through visualization or guided imagery.
Visualization can be done for a few minutes or even an hour. Depending on how much time you have, you can easily fit visualization into your routine.
To get started, find a quiet place. Sit comfortably. You can lie down, although make sure you can stay awake.
Close your eyes. Imagine a restful place. Perhaps you imagine a beach, or a forest. What do you see? What sounds do you hear? What do you smell? What does it feel like to be in this restful place?
For example, if you imagine a beach, imagine seeing the water sparkling, the sun and clouds overhead. You hear the waves crashing against the shore, and smell the freshness of the sea. You feel calm and alive as you relax on the beach. You feel the cool water on your feet.
Enjoy the feeling of relaxation that washes over you. Experience the calm, with nothing to do, nowhere to go. When you feel ready, begin to wiggle your fingers or toes, and slowly open your eyes. Return to your day awake and refreshed.
As you experience visualization, it’s ok if your mind wanders. This happens to most of us. Just focus on breathing and getting back to where you left off.