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Untitled Document Counseling Services > Self-Help

Guided Imagery and Visualization

Guided imagery and visualization are techniques used to help you imagine yourself being in a particular state. The recordings below are designed to help you visualize yourself relaxing or engaging in positive changes or actions. These exercises can help you reduce anxiety, improve self-confidence, or cope more effectively with difficult situations.

Although each recording varies in length, allow yourself 15-30 minutes to fully engage in the exercise. Clicking a link below opens a new window You can play the recording (requires Adobe Flash) or optionally download MP3 and MP4 files to your computer.

Relaxation and Guided Imagery

Guided Imagery is a technique used to induce relaxation and decrease stress and anxiety. The recordings below will allow you to visualize yourself in a peaceful scene. As you become absorbed in the scene you will deepen your state of relaxation.

audio only Progressive Muscle Relaxation
Ease the tension in your mind and body.
audio only

Abdominal Breathing
Relax your mind and body by learning to breathe more deeply.

Beach Visualization
Imagine relaxing on a beautiful beach.

Forest Visualization
Visualize walking about a wonderful forest.

Wildlife Sanctuary Visualization
Imagine wondering through a peaceful wildlife sanctuary.

Candle Visualization
Experience the serenity of a room filled with candles.

White Cloud Visualization
Visualize relaxing while floating on a soft, white cloud.

Peaceful Meadow Visualization
Experience the calmness of a peaceful meadow.

Visualization for Special Topics

Guided visualization is a way to help you relax and visualize the process of successfully doing or dealing with something you find challenging. The recordings below can help you face your challenges calmly and confidently.

  1. Managing Math Anxiety
    Visualize studying for math successfully.
  2. Body Image
    Visualize yourself accepting and appreciating your inner and outer beauty.

Helpful Links

  5. The Anxiety & Phobia Workbook, 4th Ed., by Edmund J. Bourne
  6. The Body Image Workbook: An Eight Step Program for Learning to Like you Looks, by Thomas Cash
  7. The Mindfulness & Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias & Worry Using Acceptance & Commitment Therapy, by John Forsyth & Georg Eifert
  8. The Mindfulness & Acceptance Workbook for Depression: Using Acceptance & Commitment Therapy to Move Through Depression & Create a Life Worth Living, by Kirk Strosahl & Patricia Robinson
  9. Performance Resource Press
  10. Conquering Math Anxiety by Cynthia Arem
  11. Union County College Academic Learning Centers
  12. Mission College Math Learning Center
  13. Rochester College Department of Speech
  14. National Institute of Mental Health
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