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Guided Visualization

Guided Visualization

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Guided visualization is a form of meditation that involves the creation of vivid mental imagery to promote relaxation, reduce stress, and improve mental clarity. Under the guidance of a trained practitioner or through the use of pre-recorded audio, visualization is designed to help individuals achieve a deep sense of calm and relaxation, as well as improve overall well-being.

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Time Commitment

Can be practiced for as little as 5-10 minutes or as long as 30-60 minutes

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Suggested Frequency


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Time of Day


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How to Do It

Find a quiet and comfortable place to sit or lie down. Close your eyes and focus on your breathing. Then, following the instructions of a guided visualization recording or teacher, visualize the scenes or scenarios described in vivid detail.

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Required Equipment

A quiet, comfortable place and a guided visualization recording or teacher.

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  • Reduces stress and anxiety
  • Improves mental clarity
  • Enhances creativity
  • Promotes relaxation and improved sleep
  • Helps with goal-setting
  • Improves mood

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Why it works

Guided visualization works by activating the body's relaxation response, which can reduce stress and anxiety. It also helps shift the focus away from negative thoughts and feelings, allowing for a more positive and peaceful mental state.

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Possible Side Effects

Guided visualization is generally considered safe and has no known side effects.

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  • Find a guided visualization recording or teacher that resonates with you and your goals.
  • Make guided visualization a regular part of your self-care routine for maximum benefits.
  • Experiment with different types of guided visualization to find what works best for you.
  • Try incorporating visualization into other relaxation practices, such as yoga or meditation.

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Supporting Studies and Articles

  1. Effect of guided imagery on anxiety https://www.sciencedirect.com/science/article/pii/S1744388121000347
  2. The Effect of Guided Imagery on Stress and Fatigue in Patients with Thyroid Cancer Undergoing Radioactive Iodine Therapy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857993/
  3. The Effects of Guided Imagery on Anxiety in Hospitalized Patients with Heart Failure https://journals.lww.com/hnpjournal/Abstract/2011/01000/The_Effects_of_Guided_Imagery_on_Anxiety_in.4.aspx

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 Stress  Motivation  Sleep  Productivity  Creativity
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