Visualise a Life with no Stress in the Alpha State of Mind

Visualization is a method to lower the intensity and the frequency of your brain waves, in order to induce you into the Alpha state of mind. This technique helps you minimize stress and problems.

During visualization, your mind will generate images so captivating, and so all-consuming for your mind, that you will get lost in them. For best results, you will have to choose a peaceful place to visualize. Your imaginary experience will have 4 parts: entering the image, the journey to a private place in the image, experiencing the private place, and finally returning and ending the imagery. In creating the image, all of your senses have to be used: vision, smell, sounds, feel, taste. Start off with 5 minutes then gradually expand your imagery time to about 15-20 minutes per day. After you have become skilled at using this technique, you can repeat parts of it in a shorter format, for a few seconds or a few minutes, when you need a quick relaxation break.

For exemplification, the kitchen from one’s dream house was chosen. You may choose something else, such as a trip to the mountains, a stroll on the beach, a walk in the forest etc.

How do you visualize?

• Start the exercise by sitting in a comfortable position and deep breathing.
• Decide the destination of your relaxation journey.
• Close your eyes.

Step 1: Enter Your Image– You’re about to enter into the house of your dreams. In the kitchen, someone has been baking vanilla cookies. You’d like to go there to get some.

• Watch everything around you.
•  What do you hear?
• Are there any immediate smells or tastes?
• Reach out and touch the things around you.
• What is the temperature? Make it comfortable.
• Look around you. What do you see?
• Identify a path along which you will travel as you journey through this place.

Step 2: The Journey.

• As you begin your “journey” to the kitchen take several additional deep breaths.
• Your journey should take you deeper and deeper into your image. You’re passing other rooms to get to the kitchen. Be aware of each detail of each room.
•  As you walk, be aware of new sounds that occur.
• Be aware of the temperature, and feelings under your feet.
• Be aware of the things you can touch and examine their texture.
• Be aware of smells and tastes that enter your image.
•  You got to the kitchen. This is your private place.

Step 3: The Private Place

• Once you reach your destination take several additional deep breaths.
• It’s home. You feel calm, peaceful, and filled with sensory pleasure.
• Be keenly aware of the sights around you.
• Be aware of new sounds that occur.
• Be aware of the temperature, and feelings under your feet.
• Be aware of the things you can touch and examine their texture.
• Be aware of smells and tastes that enter your image.
• Stay in your private place for several minutes allowing your imagination to run free with pleasurable images. There’s no stress, you’re comfortable, calm and peaceful, you feel safe and secure in your amazing house, enjoying some delicious vanilla cookies.

Step 4: The Return

• Before you return, notice how your body feels. Try to recall the best aspects of your private place. You will want to return to this in the future.
• Leave this state by counting backwards from 3 to 1.

3 – Become aware of your surroundings (location, people, noises)

2 – Move your feet, legs, hands, rotate your head

1 – Open your eyes feeling re-energized, refreshed, and relaxed.

Resources and reference: “You really need to relax”- Dr. D. A. Williams and Dr. M. Carey, UM HS 2003;