When participating in a guided imagery, one should be in a comfortable position. It is also helpful to be warm. I like to wear sweatpants and a sweatshirt and lay on my yoga mat during my guided imagery sessions.
Close your eyes. Take a long slow, deep breath in…hold for a moment, and then slowly exhale. Continue to take slow, deep breaths. Allow any tension to slowly disappear as you relax more and more with each breath. You can feel yourself drifting into a deep relaxation.
Continue to breathe slowly. Slowly bring awareness to the top of your head. Imagine a feeling of relaxation spreading down from the top of your scalp. It is a warm and comforting feeling. The muscles in your forehead relax. Allow your eye muscles to release. Allow your cheeks and jaw to soften and relax. Let go of all tension.
Allow the relaxing feeling to move down into your neck. Feel the relaxation and loosening of every muscle.
The feeling becomes warmer and deeper with each breath. It works its way down into your shoulders. Releasing and relaxing all of the muscles in your shoulders.
It flows from your shoulders into your arms, loosening the muscles in your arms from shoulder to finger tips. Your hands and arms feel warm and relaxed.
Your mind is becoming more and more relaxed as you slip further into a state of relaxation.
Bring your awareness to your chest. The warm feeling works its way down from your collar bones into your ribcage and then to your stomach. Notice the gentle rise and fall of your chest and stomach as you take long, slow, deep breaths.
This warm feeling slowly travels along this area, loosening and relaxing all the muscles. Then it slowly works its way into your back and along your spine. From your spine, the warmth branches out and covers your entire back. Feel the muscles in your upper back loosen. The warm feeling spreads and soothes the muscles in your back.
Feel how loose and relaxed your entire upper body is.
The gentle, soothing feeling works its way through your lower body starting at your hips. Your hips gently relax. Allow the feeling to relax your buttocks, quadriceps and hamstrings. Feel the warm gentle feeling roll down your legs into your knees. Allow the front and back of the knee to relax.
Soothing feelings continue to flow into your calves and ankles. The warm feeling relaxes your calf muscles. Now the feeling gently works its way into your feet. Feel the warmth surround your toes. Any remaining tension should flow out of your body through the tips of your toes.
Your entire body is relaxed, peaceful and soothed. Focus on those slow, deep breaths.
When you are ready, slowly wiggle your fingers and toes. When you are ready, open your eyes and slowly sit/stand up.