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You are listening to Supporting Supporters, a ChangetoChill podcast. This is a free mental well-being resource offered by Allina Health. My name is Tonya Freeman. I’m a licensed psychologist and regional lead psychologist with Allina Health.   

These podcast episodes are aimed with the goal of providing quick, tangible resources and information from Allina Health mental health providers on a range of mental health topics relevant to day to day lives of the listener. We invite you to join us in any way you please, whether you sit back and kick your feet up, or as you engage in movement, your daily commute, or as you prepare for your day. However you choose to join us, we welcome you and we honor your time.  

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Hello, and thank you so much for the warm welcome. My name is Jaime Zander, and I am a primary care psychologist with Allina Health who primarily works with children, adolescents, and families. Before we even get started, I want to say thank you so much for the important work you all do for the students and communities you serve. I cannot express enough how grateful I am for amazing teachers.  

In this episode, we are going to talk about visual imagery as a mindfulness and relaxation tool. The American Psychological Association defines visual imagery as “mental imagery that involves the sense of having “pictures” in the mind.” The practice of visual imagery has a variety of uses, from promoting relaxation, preparing for a performance or event, or even for pain management. People are taught to imagine experiencing the five senses, including sights, sounds, smells, tastes, or other sensations. Research continues to show that visual imagery is an effective tool to manage symptoms of anxiety and modify one’s emotional state.  

The mind is a very powerful tool that can have a significant effect on the body. Our bodies react the same whether we are actually experiencing something or simply imagining something. Research suggests that the imagined experience produces similar responses in the body similar to if we were actually there in the real environment. For example, an imagined experience of being ocean front and laying on the beach, listening to the waves will produce a same neurological response as if we were physically laying on the beach gazing at the ocean. A study completed by Holmes and Mathews (2010) concluded that mental imagery acts as somewhat of an ‘emotional amplifier’ (p. 359) with the capacity to modify emotional states, regardless of the emotion. So, this would suggest that visually imagining anxiety producing scenarios will amplify symptoms of anxiety. While on the other hand, visually imagining relaxing and calming experiences will produce amplified feelings of calm and peace.   

The good thing about visual imagery, is that it is a tool that can be accessed pretty much any time or anywhere. However, it does take some practice and courage to initially get started. I often teach visual imagery with children and adolescents to help manage somatic symptoms of anxiety, decrease worried thoughts, and aid in falling asleep. When paired with diaphragmatic breathing, visual imagery can be an excellent tool for any age to promote relaxation and stress reduction. 

Let us walk through a visual imagery exercise of creating a “safe space” together. Creating a safe space within the mind can be a way to contain intense emotions and visually place yourself in a safe, calming environment in your mind’s eye.  

First, start by getting yourself in a comfortable position where you can relax and breathe easily, ideally free from distractions. This may be in a laying down position, standing, or sitting with your feet firmly planted on the ground. Begin by first noticing your breath and bringing awareness to the breath. Take a big breath in through the nose, expanding the belly, and releasing through the mouth. Again, breathe in through the nose, and out through the mouth. 

Notice and scan your body. Drop your shoulders, relax your jaw, and sink deeper into the ground beneath you. Take a couple more breaths, breathing in through the nose, and out through the mouth.  While continuing this pattern of breathing, allow your mind to imagine a place you feel safe, comfortable, and secure. This may be a familiar space such as a bedroom, at home, or familiar vacation spot. This could be also be a completely imagined place, somewhere out in nature, by the beach, or in a forest. It does not matter where you are, as long as you are feeling as though this place is calming and safe. 

Immerse yourself in the space. Take a few moments to notice what you see around you. If you are outside, what are the aspects of nature that surround you? Who is with you? What do you hear? Do you hear the sounds of water, wind, people laughing, or is there complete silence? Take a full look around to see what you see and what you hear. 

Next, notice what you feel. What is above you and what is below you? Do you feel the warmth of the sun? The sand beneath your feet? The breeze on your face? What is the temperature? How does your body feel being in the space? Now, notice any smells. If outside, do you smell the salt of the ocean?  The earthiness of the grass? Or do you smell the familiar scent of a loved one?  

Take some time to be fully present in this space. Be there in whatever way is most comfortable for you, while continuing to focus on breathing in, and out. This is your space. 

Whenever you are ready, slowly wiggle your fingers, wiggle your toes, and start to bring gentle movement to the body. Blink open your eyes and orient yourself back to the present moment. 

I invite you to try this out yourselves or with your students. This exercise can pretty much be done almost anywhere and anytime when free from distraction. If trying with students, feel free to incorporate elements of art or tools to facilitate deep breathing.  

Thank you so much for joining me in this visual imagery exercise. And as always, I so appreciate you! 

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On behalf of Allina Health and Change to Chill, we thank you for taking the time to listen to our podcast. We do hope you enjoyed this episode and we hope that you join us in other episodes covering even more interesting topics with mental health providers. As always, you can find the show notes and any accompanying research and tools at the change to chill website at www.changetochill.org. In health and wellness, take care and see you next time!