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- Sit back as comfortably as you can.
- Call to mind one of your favorite places, somewhere you feel happy and calm.
- Practice progressive muscle relaxation to help your physical body settle into the scene. Imagine yourself in that wonderful, serene location, sitting or lying comfortably there. Start by curling your toes and tightening the muscles of your feet. Do this in real life, and imagine yourself doing it in your visualization. Hold the squeeze while you breathe slowly and deeply, in for about four counts. As you exhale for about five or six counts, let go, and notice how your toes and feet feel. Continue this with muscle groups all the way up to your head. Tune into the sensations in your body and the sound and feel of your breath.
- Now, with your eyes still closed, turn your attention to the space around you. What do you see? Slowly survey the scene, and take in as many details as you can. Let your gaze linger on various objects and simply and fully notice them.
- Next, turn your attention to your sense of sound. What do you hear in this place? A bubbling brook? Buzzing insects? Chirping birds? Children’s laughter? Go on an imaginary sound safari and enjoy listening.
- Now engage your sense of touch. Picture yourself exploring objects and feeling them. How many textures do you experience?
- What does your favorite place smell like? Recall the smells that comfort you. Also, as you wander about, stop and smell different objects, inhaling the scent deeply and then exhaling slowly.
- Does your visualization involve food? If so, imagine yourself savoring bits of delicious morsels.
Continue this as long as you’d like. The longer you engage in mindful visualization, the more calming it is. Be patient with yourself. Your real world is still an airplane for the time being, and bumps and noises and other sensations will creep into your awareness. Simply notice them without judging them or sticking with them, and then gently return to your visualization.