A shared practice
Guided Visualization for Ease & Well-Being
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Created bySean Fargo
From Sean's stress-and-anxiety collection — recorded in his own voice.
In Sean Fargo’s own voice12 min
Read along — the full script
And welcome. To reduce anxiety, let's start by finding a posture that feels relaxed and alert. And dropping your shoulders, relaxing your belly, and softening the muscles of the face and jaw. Breathing naturally and fully.
And then your body softening and releasing any physical tension. And feeling the sensations in your body in this moment. Breathing normally and allowing your body to completely and fully relax. Allow stress to flow out of you with each breath.
And your body is becoming calm and more comfortable. And allowing any tension in your eyebrows to go. And allowing any tension in your lips to dissolve. Allowing any tension in your eyes to be released. And just relaxing in the comfortable space that surrounds you.
And now start to bring yourself to one of your favorite peaceful, beautiful places. Calling to mind a place that you've either been before, like a silent redwood grove with a cool shade, towering ancient trees. Or a white sand beach where the ocean waves gently lap the shore, with the smell of the sea making you feel refreshed.
Or it could be a place built entirely in your imagination. A lovely, slowly swaying bridge that you can stand on, watching a babbling brook flow underneath. Or near an ancient oak tree in the autumn, with golden leaves falling around you as you sit under the shade and watch the golden orange sun pass over the horizon.
Wherever this special place is for you, take some time to feel it as completely as you can all around you. Imagine that you're in this beautiful place and really put yourself there. You can take a walk and look at the lovely, peaceful, relaxing surroundings.
So before, you were looking at this peaceful scene like a painting from a distance, but now you're fully in the scene. You're living it. Be there right now. What do you see around you? Just looking around and seeing what you see.
And what in this scene is most relaxing to you? Take a walk in this special peaceful place and see all you can see. What do you smell in the air? Can you smell the trees or the soil? Can you smell the salty air of the oceanside?
Really smelling the air around you. Now reach out and touch something that might be attractive or peaceful to you. And what does it feel like? Is it soft to your touch or grainy? What's the texture? You're really fully alive in this scene.
You can feel the ground beneath you and the air on your skin. How does it feel? Now take a moment to listen. What sounds do you hear in this beautiful surrounding? Can you hear birds chirping in the woods or ocean waves in their perpetual rhythm?
Perhaps there's music from an ancient flute in the background. Or maybe you hear the voice of an old friend that soothes and calms you. Taking a moment to enjoy listening to it. Enjoying this moment of relaxation that you've taken for yourself.
And feel free to walk around in this special place as long as you want. It's yours. And this special place is always here for you. You can come back to it whenever you wish. And the relaxation that you feel right now in this moment in your body is yours to call upon any time you wish.
And whenever you're ready, you can slowly let the scene dissolve back into your mind, allowing yourself to slowly come back to the comfortable darkness that was there before you imagined your special place. And whenever you're ready, you can slowly open your eyes and come back to this moment and this time. Taking a moment to note how relaxed you feel right now.
May you bring this calm relaxation with you throughout the rest of your day.
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