Managing stress isn’t always easy. Even more when you lead a fast pace of life where you have to fulfill many responsibilities. In this article, we will explain what guided imagery for relaxation is and how you can implement it in your life for more well-being.
Guided image therapy helps reduce stress levels through the visualization and connection of the body with the mind. It is a technique that explores all the senses to lead us to feel what is recreated in the imagination.
How is Guided Image Therapy used?
The foundation of Guided Image Therapy for relaxation is direct thoughts towards a state of harmony which allows you to focus on feelings of relief and tranquility. During this therapy, the patient’s internal capacities and resources are used, such as his knowledge, his imagination, his reflection and the ability to make decisions.
THE Academy for Guided Imagination points out that this technique allows people to enter a relaxed state of mind and focus their attention on particular aspects that they want to improve. In this way it is possible to bring to mind images that allow a better understanding of the problems that have to be faced.
Benefits and effects of guided imagery
Guided imagery is a safe therapy which a person can easily implement at home. However, there are also therapists certified in this technique who have explored its possibilities in more depth.
Regardless of how the practice of guided imagery is done, its implementation in daily life brings good results that promote well-being. Below we will point out some of its benefits and positive effects.
Reduce anxiety and pain
A research published in the journal The permanent journal, who conducted tests with patients undergoing hip and knee surgery, found that guided images for 18-20 minutes has a positive impact on anxiety and pain management.
Similarly, the results of a study published in Journal of Clinical Nursing, performed with 93 patients, indicate that relaxation therapies may be effective to supplement the use of analgesics in postoperative patients.
In this way, guided imagery therapy to relax It is effective in promoting a speedy recovery of people who are ill or have had surgery.
stimulate creativity
Guided imagery uses the power of the mind to recreate and imagine situations that produce a feeling of well-being and relaxation, such as thinking you are on the beach or in the midst of the peace of the mountain. As, stimulate creativity and the brain’s ability to imagine situations.
Promote sleep and rest
After a guided imagery session, your body reaches such a relaxed state that you can fall asleep easily. As, this type of meditation can be very effective at nightespecially when you’ve had hectic days.
This is why it is convenient to implement it with children, when it is difficult for them to go to bed. Also, it’s an exercise they usually enjoy a lot, because it allows them to imagine and have fun.
reach goals
Guided images can also serve as a viewing method. Therefore, they can be used to achieve goals. For example, when you want to quit smoking or are trying to win a sports competition.
What happens during therapy?
During a guided imagery therapy session, also known as guided images, the senses are used to imagining a pleasant place conducive to relaxation. It’s about experiencing that pleasure with great intensity.
Therefore, it is very important to stimulate the senses with the mind so that the body is able to have vivid sensations of what is being imagined. During this process, muscles begin to relax and stress dissolves.
Through a series of verbal instructions and auditory stimuli, this is encouraged the body reaches states of relaxation, well-being and calm. Therefore, during therapy, the person is expected to be carried away by his imagination and feelings from her. In some way, it is a disconnection of the emotions that generate discomfort to connect with feelings of well-being.
How to practice guided image therapy at home?
In order for you to practice the therapy at home, you just have to follow these steps:
- Find a place where you feel comfortable: find a space in the house that allows you to concentrate and feel at ease; sitting or lying down.
- Check your breathing: In order to be in the right disposition to begin a guided imagery session, it is a good idea to control your breathing so that your body is prepared for relaxation.
- Close your eyes: This step is essential to put yourself in an attitude that allows you to recall the images.
- Start imagining: think of a place where you feel calm. It can be a beach, a beautiful garden or a mountain. Try to imagine the conditions of the space in great detail and stimulate all the senses: how it smells, what you smell, what you see, what you hear.
Alternate with other forms of relaxation
As we mentioned, the guided imagery technique can be very effective in managing stress and anxiety. However, it is not the only practice that exists for this purpose.
If you’re looking for ways to relax and reduce the stress in your life, it’s a good idea to experiment with a variety of exercises. Find the one that best fits your personality and situation.
In this regard, you can try yoga, do some artistic activity or practice meditation. He awareness o full attention is a technique that consists in bringing attention to the present and becoming aware of one’s body and one’s sensations. Choose the method according to your comfort.
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