Guided Imagery (3–5 minutes)
Guided imagery or visualizations can be very helpful in releasing stress. Find a quiet comfortable place. Close your eyes and place your dominant hand on your sternum (the flat bone in the middle of your chest area), bring your attention to this area as if it were like a semi-permeable membrane like cheesecloth that you could breathe through. See if you can let your stressful thoughts float away like helium balloons, or let them drop onto a conveyor belt as you exhale.
Now, as you bring more attention to your sternum, imagine a time, place or person that brings you joy, happiness or a sense of appreciation. Bring your attention, to the best of your ability, to this image. Sometimes we have difficulty imagining, however, see if you can bring in the heart-felt sense of love, appreciation, joy or happiness. After a few moments, notice how you feel in your body; are you more relaxed or less relaxed? Distracting thoughts will no doubt arise and when you notice that you have drifted off, gently bring you attention back to your breath and your sternum.
Now imagine enveloping yourself like a soft mist in this love and appreciation. Breathe in appreciation and breathe out from your sternum.
