The methods described here help you relax, relieve
stress, and feel better.
Imagery for releasing muscle tension
Close your eyes and imagine one of the following images:
Wax softens and melts.
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.
Imagery as a mini-vacation
Take a 10-minute trip in your mind to someplace you enjoy. The
place may be a quiet, peaceful scene or a fun activity. It may be a favorite
place from your past or some place you have never seen but can imagine.
Picture yourself there in as much detail as
possible. Imagine the sounds, smells, sights, and feelings.
your body and mind respond as if you were actually there. Your thoughts will be
calmed or brightened, your muscles will relax, and a feeling of letting go will
come over you.
Color imagery is good for combating daily hassles and
Close your eyes and scan your body for
tension or discomfort. Picture the color red and associate it with this
tension. Imagine all the tense parts of your body as red.
deep breath and change the color from red to blue. Imagine the tension slipping
away as the areas change from red to blue. Experience the relaxation associated
with the color blue.
Now imagine the color blue becoming deeper and
darker, and relax further with each shade of blue.
Practice changing the tension color from red to blue with each
daily hassle you confront. Imagine the color blue as your cue to relax.
How this information was developed to help you make better health decisions.