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Visualization and Guided Imagery

Guided imagery and visualization are techniques used to help you imagine yourself being in a particular state. 
 
Recordings are designed to help you visualize yourself relaxing or engaging in positive changes or actions. These exercises can help you reduce anxiety, improve self-confidence, or cope more effectively with difficult situations. The video (mp4) recordings are located in Counseling Service's YouTube channel.
 
 

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

  • 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.