Your imagination is a powerful thing. Picture biting into a lemon, and your mouth may start to water. Imagine a peaceful beach, and your shoulders may soften. Visualisation uses this natural connection between mind and body to help you relax, focus and feel more grounded.

Here are three simple visualisation techniques to try.

1. Closing the window on the noise

When your mind feels busy and noisy, try this:

  1. Sit comfortably and close your eyes.
  2. Imagine you’re in a room with an open window. Through the window comes all the noise of your day: worries, to-do lists, conversations.
  3. Picture yourself walking slowly to the window and gently closing it.
  4. Notice the quiet that settles in the room.
  5. Stay in that quiet for a few breaths.

If a thought slips back in, simply imagine closing the window again.

2. A place that feels like yours

  1. Close your eyes and take a few slow breaths.
  2. Picture a place where you feel safe and calm. It might be somewhere you know, like a garden, a beach or a favourite chair, or somewhere imagined.
  3. Fill in the details with all your senses. What do you see? What can you hear? What does the air feel like? Is there a scent?
  4. Let yourself rest there for a few minutes.

You can return to this place in your mind whenever you need a moment of calm.

3. Attention moving through the body

  1. Lie down or sit comfortably.
  2. Imagine a soft, warm light resting at your feet.
  3. Slowly let the light move up through your body: your legs, belly, chest, arms, shoulders, neck and head.
  4. As it moves, imagine each part of your body softening and relaxing.
  5. When the light reaches the top of your head, rest for a few breaths.

If light doesn’t appeal to you, imagine warmth, a gentle wave or simply your attention moving slowly upward.

Tips for visualising

  • Don’t worry if images aren’t clear. Some people see pictures, while others sense or feel.
  • Keep it short to begin with. Two or three minutes is plenty.
  • If a visualisation brings up difficult feelings, open your eyes and feel your feet on the floor.

How little is enough

Choose one technique and try it once a day this week. Notice how your body and mind feel afterwards.

For more, read How to listen to the wisdom of your body.

There’s more in this spirit on the Guides page.