Mindfulness, Relaxation and Guided Imagery
Guided Imagery is a technique used to induce relaxation and decrease stress and anxiety. The recordings below allow you to visualize yourself in a peaceful scene. As you become absorbed in the scene you will deepen your state of relaxation.
Audio Only
Brief Mindfulness
A brief introduction to mindful awareness. Audio only, 7:11 minutes, Brief Mindfulness transcript (PDF) © Matthew Boone, LCSW
Leaves on a Stream Mindfulness
A brief mindfulness exercise with leaves on a stream imagery. Audio only, 11:22, Leaves on a Stream Mindfulness transcript (PDF) © Matthew Boone, LCSW
Progressive Muscle Relaxation
Ease the tension in your mind and body. Audio only, 7:04 minutes, Progressive Muscle Relaxation transcript (PDF)
Abdominal Breathing
Relax your mind and body by learning to breathe more deeply. Audio only, 4:38 minutes, Abdominal Breathing transcript (PDF)
Managing Math Anxiety
Visualize studying for math successfully. Audio only, 10:02 minutes, Managing Math Anxiety transcript (PDF)
Body Image
Visualize yourself accepting and appreciating your inner and outer beauty. Audio only, 9:54 minutes, Body Image transcript (PDF)
Audio and Video Guided Imagery
Beach Visualization
Imagine relaxing on a beautiful beach.
Initially, you hear audio with a black screen for about 40 seconds. Then, images display with the audio.
8:57 minutes, Beach Visualization transcript (PDF)
Forest Visualization
Visualize walking about in a wonderful forest.
Initially, you hear audio with a black screen for about 1:35 minutes. Then, images display with the audio.
4:25 minutes, Forest Visualization transcript (PDF)
Wildlife Sanctuary Visualization
Imagine wandering through a peaceful wildlife sanctuary.
Initially, you hear audio with a black screen for about 30 seconds. Then, images display with the audio.
5:44 minutes, Wildlife Sanctuary Visualization transcript (PDF)
Candle Visualization
Experience the serenity of a room filled with candles.
Initially, you hear audio with a black screen for about 18 seconds. Then, images display with the audio.
4:33 minutes, Candle Visualization transcript (PDF)
White Cloud Visualization
Visualizing relaxing, while floating on a soft, white cloud.
Initially, you hear audio with a black screen for about 18 seconds. Then, images display with the audio.
8:26 minutes, White Cloud Visualization transcript (PDF)
Peaceful Meadow Visualization
Experience the calmness of a peaceful meadow.
Initially, you hear audio with a black screen for about 36 seconds. Then, images display with the audio.
5:51 minutes, Peaceful Meadow Visualization transcript (PDF)
Helpful Links
Helpful Books
- The Anxiety and Phobia Workbook, 4th Ed., by Edmund J. Bourne
- The Body Image Workbook:
An Eight Step Program for Learning to Like you Looks, by Thomas Cash - The Mindfulness and Acceptance Workbook for Anxiety:
A Guide to Breaking Free from Anxiety, Phobias and Worry Using Acceptance and Commitment Therapy, by John Forsyth and Georg Eifert - The Mindfulness and Acceptance Workbook for Depression:
Using Acceptance and Commitment Therapy to Move Through Depression and Create a Life Worth Living, by Kirk Strosahl and Patricia Robinson - Performance Resource Press
- Conquering Math Anxiety by Cynthia Arem
Contact
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Counseling Services
Phone: 281-283-2580
Fax: 281-283-2602
www.uhcl.edu/counselingservices
SSCB 3103
2700 Bay Area Blvd, Box 331
Houston, TX 77058-1002
Regular office hours:
Mon-Fri, 8 a.m. - 5 p.m.
Please call ahead during holidays and semester breaks.
