Visual Relaxation

Visual relaxation or visualization is another powerful technique that can help you unwind and relieve stress. Visualization involves using mental imagery to achieve a more relaxed state of mind. It serves as a distraction and redirects people's attention away from what is stressing them and towards an alternative focus. . Similar to daydreaming, visualization is accomplished through the use of your imagination. Visualization works to expand your ability to rest and relax by focusing your mind on more calming and serene images.

Try it on your own or use one of the visual relaxation videos below.

The following is a beach scene visualization exercise that you can practice on your own. Beach scenes are one of the most popular visualizations due to their calming and tranquil impact. Feel free to change it to better suit your needs and imagination. Use this visualization to relax, unwind and briefly escape from your day-to-day tasks.

Visualization Exercise: White Sandy Beach

Imagine that you are resting on a white sandy beach and feel safe, calm, and relaxed as you think about the following:

  • Turquoise water and a clear, blue sky

  • The sound of soft waves as the tide gently rolls in

  • The weight of your body sinking into your beach chair

  • The warmth of the sand on your feet

  • A large umbrella keeping you slightly shaded, creating just the right temperature

Relax your face and let go of any tension in your forehead, between your eyebrows, your neck, and your throat. Soften your eyes and rest. Allow your breath to slow down and match the rolling waves of the water. There is no effort to be here; spend time just taking it all in.

Once this relaxation feels complete, imagine that you get up and slowly walk away from the beach. Remember that this beautiful place is here for you whenever you need to come back. Take your time and slowly open your eyes.