Visualizations and Guided Imagery

Benefits of visualizations and guided imagery techniques involve creating positive mental images of yourself in a specific state.

Visualizations or mental rehearsal and guided imagery practices aim at:

  • reducing stress
  • creating positive changes
  • promoting relaxation
  • decreasing anxiety and depression feelings and symptoms.

Mental rehearsal helps create successful goal-related self-images by practicing a mental walk-through of how you could reach your goal.

Examples include imagining yourself being a more patient and loving parent, speaking confidently in front of an audience, making wiser choices to be healthier and more fit.

Step-by-Step Visualization Technique for Beginners 

Step#1: Write down challenges that you wish to overcome and/or goals you want to accomplish, for example: being more present and loving to your child and family, being confident in an upcoming performance, or reducing stress.

Step#2: List places that promote relaxation and a sense of serenity. This is not a time to be realistic. Let your imagination go wild. You can imagine yourself in the wilderness, in a galaxy, up in the clouds, deep in the ocean, or in a cave. You name it. It is up to you to decide where those unique places would be. I heard an adult client chose to visualize herself riding a horse, feeling the wind brushing through her face, and a young client imagining herself being inside of rainbows.

Step#3: Create a detailed positive mental image of yourself accomplishing tasks or goals set in Step#1.

Step#4: Once you have everything ready, be in a quiet spot, turn on relaxing background music (optional), take a few deep breaths, and start visualizing!

Remember to practice it daily, if possible, after you wake up and before going to sleep.


  • Look up images online for some inspiration if you get stuck.
  • Draw or sketch your special space to help you visualize it.
  • Record your voice guiding you through the visualization process and breathing exercise to use it daily.
  • Por a first-timer who finds it challenging to practice visualization, you could try our Triumph Steps’ guided imagery video on YouTube at Visualization for Mental Fitness.
stress management decrease anxiety depression miami

Get the Triumph Steps Program in Your Home.

This effortless technique your children can use in the comfort of your own home will teach them to stay in touch with their true self, discover their own talents, and build the life they deserve. Your children will overcome limiting thoughts, fears, and anxieties, and develop the correct thought patterns from early on to avoid self-defeating behaviors in the future.

Contact us >>