Visualization

Visualization, the mental creation of relaxing visual images and scenes, is often combined with other techniques such as deep breathing, yoga, stretching, and meditation. Visualization works by using relaxing images to trigger a relaxation response that offsets the effects of the stress response.

When you are stressed, both your mind and your body are involved. Often, when you are exposed to a potentially stressful situation, your mind tends to visualize the worst possible images and outcomes. When that happens, your mind tells you that you can’t cope with the situation and that triggers a stress response in your body. Visualization works by replacing the scary images with warm, relaxing ones that help trigger a relaxation response.

Think for a moment about a scary scene from a horror movie. Think about all the ways your mind might describe your reaction: “It made my flesh crawl,” “It was hair-raising,” “It made me shiver,” “I got a lump in my throat.” All these statements reflect the physiological processes set into motion by the stress response. These visual images are not real - they are cinematic - yet they can be as stress-arousing as actual events that really threaten you.

Conversely, if you visualize a relaxing, warming scene, your mind can actually trigger a relaxation response. For instance, if you imagine lying on a deserted tropical beach, your mind will begin to envision the image of the sun’s warming rays. If you let it, your mind can actually help you feel them radiating over you, making you warm and relaxed.

Creating Personal Visualization Scripts

Because relaxing visual images and scenes are so personal and subjective, what works for one person may be ineffective for another. I am a beach guy. All I have to do is close my eyes and imagine being on a beach and my mind will take me there. My friend, who is not a beach guy, would say, "Yuck, how can you stand the beach? It is hot, sandy, itchy, and windy. " My beach images would actually create (rather than reduce) stress for him.

Here is a simple framework for developing your own personal visualization script:

Develop Script

• Decide on a unifying idea of script.
• Choose warming, relaxing images to be used throughout the script.
• Decide on the sequence of presenting the images.

Elaborate on Script

• Write actual script dialogue.
• Incorporate your personally relaxing meaningful words and images.
• Finalize the sequencing.

Refine Script

• Reinforce your personal ability to relax.
• Incorporate pauses and silences.
• Write the ending segment.

Here is an example of a script that is part of my relaxation collection available on my website: https://richardblonna.com/audio-collections.

Develop Script

Unifying Idea - the relaxing nature of a Caribbean beach.

My unifying idea for the images in my visualization script was the relaxing nature of a deserted beach on the Bahama Island, Eleuthera. I remember spending one of the most relaxing days of my life on a deserted beach on Eleuthera with my wife Heidi.

Specific Images - some specific images that stick in my mind about the day have to do with the sky, the color of the water, and the warmth of the breeze.

The sky was a deep blue, the color of a robin’s egg. Huge white clouds drifted across the sky the entire day. The ocean was a deep aquamarine-greenish blue, with pure white waves cresting over deep-green coral reefs. There was a steady, warm, gentle breeze all day. The sound of the waves created a hypnotic beat. The sand was warm, soft, and powdery to touch. Palm trees and flowering bougainvillea plants created a roof of natural shade.

Sequence of Images - I closed my eyes and followed the path to the beach from our little cottage on the other side of the island.

• Walking down the steep path, over and through coral cliffs to the edge of the beach.
• Walking down the beach through the warm sand to find the perfect spot.
• Spreading the blanket under a canopy of vegetation.
• Stretching out on the blanket.
• Listening to the waves.
• Gazing out at the water.
• Watching the clouds.
• Drifting off to sleep.
• Waking and stretching.
• Walking back to the cottage.

Elaborate on the Script

During the elaboration stage, I crafted the actual relaxing dialogue, incorporating specific details and reinforcing words. My relaxing words were clouds, warmth, aquamarine water, and gentle breeze.

Write the Actual Dialogue

Here are examples of the actual dialogue from the visualization:

• “It is a beautiful day, sunny, 88 degrees, clear blue skies, a gentle breeze, and wispy clouds that drift by effortlessly.”
• “Hand in hand, my wife and I walk down the rugged path to the beach, admiring the moonlike appearance of the coral cliffs that rim the beach.”
• “As we walk on the beach, the warm, fine white sand is soft and gentle on my feet.”
• “We spread our blanket under the shade of palm trees and flowering bougainvillea.”
• “I lie back on the blanket and watch the white crests of the waves break over the deep green coral reefs and slide over the aquamarine water of the shoreline.”
• “I lie back, close my eyes, and breathe in the fragrant scents as a warm, gentle trade wind caresses my body.”
• “I am feeling very relaxed as my body sinks deeper and deeper into the soft sand.”
• “I am feeling more and more relaxed as the gentle trade winds carry fragrant air over my body.”
• “I am feeling very relaxed as the gently crashing waves slowly lull me to sleep.”
• "We walk hand-in-hand back to our cottage retracing our steps in the warm, soft sand."

Refine Script

To reinforce my ability to relax, I added pauses to the script.

Example:

“It is a beautiful day, sunny, 88 degrees, clear blue skies, a gentle breeze, and wispy clouds that drift by effortlessly.”

Pause for five seconds . . .

I continued the script adding pauses and then recorded it to see how long it lasted. I kept rewriting the script to stretch the pauses so the entire script lasted at least 20 minutes. I also added background music and sounds to make it more authentic.

In my next article, I will discuss the last of the four classic relaxation strategies, Autogenic training (aka self-hypnosis).

Until then, always remember to Stress Less and Live More.