Visualisation and imagery

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1. Sit comfortably in a chair, close your eyes and breathe deeply. Clear your mind of all thoughts and images, like a blank page.

2. Imagine a place where you feel safe and relaxed – this could be a real or imaginary place. Think in as much detail as possible:

  • What are the sounds?
  • What are the smells?
  • What do you feel?
  • What do you see?

3. Think about how your body feels in this place:

  • Are your muscles relaxed?
  • Is it warm?
  • Is your breathing and heart rate slow or fast?

4. Stay in this relaxed state for a moment and remember how it feels so you can return to it when you need to.

5. Slowly clear your mind again and return to the ‘here and now’ and the sounds around you. Stretch your arms and legs and when you are ready open your eyes.

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