Guided imagery is a simple and effective technique that uses mental imagery, often guided by audio, to promote relaxation and well-being.

It works as follows:

• Brain Activation: During practice, the brain activates areas involved in sensory perception, such as the visual cortex, and emotional processing, such as the limbic system. Although the stimuli are only mental, the brain reacts as if the experiences were real.
• Body-Mind Connection: Guided imagery stimulates the parasympathetic nervous system, responsible for relaxation and recovery. Studies show that this practice can reduce cortisol levels (the stress hormone), lower heart rate and lower blood pressure.
• Brain Reorganization (Neuroplasticity): Repetition of positive and relaxing images helps shape new neural connections. This process improves the brain’s ability to deal with stress and anxiety over time.

Practical Guide to Enjoy Guided Imagination

Step 1: Identify your objective

Before you begin, define what you want to achieve from the guided imagery session. Whether it’s relaxing, reducing stress, improving sleep, or relieving anxiety, having a clear goal will help maximize the benefits of the practice.

Step 2: Adopt a comfortable position

Choose a position that promotes relaxation and based on the resources available at the time:

• Lying down: Lie on your back, with your hands at your sides. Use a pillow for comfort and a blanket to stay warm if necessary.
• Sitting: Sit in a comfortable chair, with your head supported. Make sure your posture allows you to relax your muscles and maintain focus.

Step 3: Regulate your breathing

Controlled breathing is essential to begin the relaxation process. Try this pattern:

• Inhale deeply through your nose for 3 seconds.
• Exhale slowly through your mouth for 5 seconds.
• Maintain this rhythm throughout the session to maximize the benefits of the practice.

Step 4: Start the experiment

Access the guided imagination video and allow yourself to be completely immersed in the journey on the “Magic Cloud”. Immerse yourself in imagination and sounds, allowing your mind to disconnect from everyday worries while exploring peaceful, revitalizing settings.

References

Coughlan, E., Ross, D., Nikles, E., De Cesare, C., Tran, P., & Pensini, P. (2022). Guided imagery of nature: An intervention to increase connection with nature. Journal of Environmental Psychology, 80, 101759. https://doi.org/10.1016/j.jenvp.2022.101759

Krau, S. D. (2020). The multiple uses of guided imagery. Nursing Clinics of North America, 55(4), 467–474. https://doi.org/10.1016/j.cnur.2020.06.013

Nguyen, J., & Brymer, E. (2018). Nature-guided imagery as an intervention for state anxiety. Frontiers in Psychology, 9, 1858. https://doi.org/10.3389/fpsyg.2018.01858