Below is an example of a visualisation to exercise your imagination and help you to relax mentally. It is best to read this when you are somewhere comfortable with nothing of importance to do for the next 10 minutes. Make the images as vivid as you can and at the same time, allow your body to relax by taking slow, deep breaths.
A sphere of crystal
In your mind, imagine a large and beautiful sphere made of crystal that rests elegantly on a silver plinth. As you peer deep into the crystal, a dazzling snow scene appears. There is something mesmerising about the way the snowflakes swirl around what seems to be an ancient castle, set in a wintry landscape. The more you stare, the more you feel drawn to the castle, until you find yourself standing at the grand entrance, in the midst of this blizzard. You shiver for a moment as you snuggle into your coat for warmth. Without understanding how, you recognise that this magic snow globe represents your mind, and each snowflake that spins in the air is a worry that has been concerning you lately. How comforting, then, to see each one melt as it lands, and the blizzard beginning to calm? Moment by moment, the dazzling white scenery is gradually replaced with vibrant colours of green and blue as the sun emerges. Happy spring flowers rise to greet you. Your mind becomes clearer as the sky brightens and your heavy coat evaporates from your shoulders. You breathe in the fragrant warm air and a soothing sense of tranquillity fills your body and mind.
Peace and contentment
Casting your gaze around you, your eyes take in a spectacular horizon of rolling hills dotted with trees and shrubs. There is birdsong in the air and the faint sound of waves lapping on a golden shore nearby. You follow the rhythmic whisper to a point where the grass becomes sandy and merges with a stunning beach. Ahead of you is the glistening turquoise sea, calmly breathing in and out in time with your heartbeat. You find a shady spot beneath a palm tree to sit on the soft, powdery sand and take in the view. There is not a soul nearby and the whole beach is yours for as long as you choose to enjoy it. Never before have you felt this peaceful and content. Maybe in a little while, you’ll decide to paddle in the warm, inviting water but right now there is an overwhelming urge simply to be.
And now you can gently bring your thoughts back to the here and now. Let your mind and body return to full alertness by taking a couple of deep breaths and counting up to five.