Real-life examples of 3 guided imagery techniques for relaxation

Instead of talking in theory, let’s get right into real-world examples of 3 examples of guided imagery techniques for relaxation. Think of these as three main “styles” you can customize:

• A nature sanctuary scene for deep calm
• A safe room visualization for emotional comfort
• A body healing journey for stress and pain relief

Within each style, I’ll give multiple specific examples so you can find something that fits your personality and lifestyle.

Guided imagery example 1: The nature sanctuary scene

This is one of the best examples of guided imagery techniques for relaxation because it taps into something almost everyone finds soothing: nature. Even if you live in a noisy city, your brain responds to imagined nature scenes in surprisingly similar ways to real ones.

Beach retreat: a classic example of guided imagery

Here’s a simple example of a beach-focused guided imagery script. You can read it slowly to yourself, record it in your own voice, or ask a friend or partner to read it to you:

Close your eyes and take a slow breath in through your nose. Let it out gently through your mouth. Imagine you’re standing on a quiet beach at sunset. The air is warm, about 75°F, and there’s a soft breeze on your skin. You feel the sand under your bare feet—warm on top, slightly cooler just beneath the surface.

You hear gentle waves rolling in and out, a steady, peaceful rhythm. With every wave that comes in, imagine it bringing in calm. With every wave that rolls back, imagine it carrying away a bit of your stress.

Look out at the water. The sky is painted in soft oranges, pinks, and purples. You notice the sound of distant seabirds, relaxed and unhurried. As you breathe, your shoulders soften, your jaw unclenches, and your forehead smooths out.

You take a slow walk along the shoreline, feeling the water wash over your feet, cool and refreshing. With each step, you feel a little lighter, a little more at ease.

This beach retreat is one clear example of how guided imagery can give your mind something soothing and structured to focus on, which helps interrupt worry loops.

Forest path: another calming example of a nature sanctuary

If you’re more of a trees-and-mountains person, try this variation:

Imagine you’re walking along a soft dirt path in a quiet forest. Tall trees rise up on both sides, their leaves creating a gentle green canopy overhead. You notice beams of sunlight shining through the branches, making the air feel warm and golden.

As you walk, you hear birds calling softly, leaves rustling in the breeze, and the faint sound of a stream nearby. The ground under your feet is steady and soft, covered in pine needles or fallen leaves.

You feel safe here. You can smell the fresh, earthy scent of the forest. With every breath in, you draw in calm. With every breath out, you release tension.

These nature sanctuary scenes are great examples of 3 examples of guided imagery techniques for relaxation because you can easily adapt them: swap the beach for a mountain lake, a desert at sunrise, or even a cozy backyard garden.

How to personalize your nature imagery

Think of three real examples from your own life:

• A favorite vacation spot (a beach in Florida, a cabin in Colorado, a park in your hometown)
• A place you saw in a movie or TV show that felt peaceful
• A place you’ve always wanted to visit (a quiet Japanese garden, the Scottish Highlands, a tropical island)

Use those as your own examples of guided imagery scenes. The more personal and specific your mental picture, the more your nervous system tends to respond.

Research backs this up: studies have found that guided imagery can reduce stress, anxiety, and even pain, especially when practiced regularly. The National Center for Complementary and Integrative Health (NCCIH) notes that guided imagery is often used as a relaxation technique alongside other mind-body practices like meditation and progressive muscle relaxation (NCCIH).

Guided imagery example 2: The safe room visualization

While nature scenes are one of the best examples of guided imagery techniques for relaxation, some people feel calmer imagining an indoor space that feels safe and private. This is where the “safe room” visualization comes in.

Cozy living room: an example of guided imagery for emotional safety

Imagine this scene:

Close your eyes and picture a room that feels completely safe and comfortable. It might be a real room you know, or one you create from scratch. You’re in a soft armchair or on a deep, cozy couch. There’s a warm blanket over your legs and a soft pillow behind your back.

The lighting is gentle—maybe warm lamps, candles, or soft string lights. The temperature is exactly how you like it. You notice small details: a favorite mug on the table, a book you love, a plant on the windowsill.

Outside the windows, the world is calm. Inside this room, nothing can rush you, demand anything from you, or judge you. This is your space. You can stay as long as you like.

This is a simple example of guided imagery that can be especially helpful if you’re feeling emotionally raw, anxious, or overstimulated.

Protective bubble: another example for when you feel overwhelmed

Here’s a different style of safe-space imagery that many people find grounding:

Imagine a clear bubble or dome of light surrounding you, about an arm’s length away from your body in every direction. This bubble moves with you and protects you. Inside the bubble, the air is calm and quiet. You can breathe easily.

Outside the bubble, there might be noise, stress, or other people’s emotions—but they can’t get in without your permission. Inside your bubble, you feel steady, centered, and in control of your own reactions.

As you breathe in, imagine your bubble getting a little brighter and stronger. As you breathe out, imagine it gently filtering out anything that doesn’t belong to you.

This protective bubble is a powerful example of 3 examples of guided imagery techniques for relaxation when your stress is coming from social situations, work pressure, or emotional overload.

How to use safe room imagery in real life

Here are a few real examples of when people use this type of guided imagery:

• Before a difficult conversation, imagining your protective bubble so you don’t absorb every emotion in the room
• During a medical procedure, picturing your safe room to feel supported and less anxious
• At bedtime, mentally “walking” into your cozy room as a signal to your body that it’s time to unwind

Organizations like Mayo Clinic note that guided imagery can be used alongside medical care to help manage anxiety before procedures or during treatment (Mayo Clinic). These are real examples of guided imagery being used in hospitals and clinics, not just in wellness apps.

Guided imagery example 3: The body healing journey

The third category in our examples of 3 examples of guided imagery techniques for relaxation focuses on your body. Instead of imagining a place, you imagine a process—your body relaxing, healing, or recharging.

Warm light scan: an example of guided imagery for stress and tension

This one blends body awareness with imagination:

Close your eyes and imagine a warm, gentle light just above the top of your head. This light is the perfect temperature—like a soft, comforting heat pack.

As the light slowly moves down over your forehead, imagine it relaxing every small muscle. Your eyebrows soften, your eyes rest in their sockets, your jaw unclenches.

The light continues down your neck and shoulders, melting tension like ice under the sun. You feel your shoulders gently drop away from your ears.

It moves down your arms, chest, back, all the way to your fingertips, then down through your hips, legs, and feet. Everywhere the light passes, your muscles loosen and your breathing becomes easier.

This is a clear example of guided imagery that pairs well with progressive muscle relaxation or deep breathing.

Inner healing team: a more imaginative example for chronic stress or pain

For people dealing with ongoing stress, fatigue, or pain, a more creative example of guided imagery can be helpful:

Imagine that inside your body, you have a team of tiny, highly skilled helpers—like friendly engineers, gardeners, or healers. They’re calm, focused, and completely on your side.

When you breathe in, you’re sending them fresh energy and clear instructions: “Reduce tension. Restore balance. Support healing.”

Picture them working in the areas that feel tight, sore, or tired. Maybe they’re gently massaging tense muscles, smoothing out knots, or pouring soothing, cool or warm liquid over inflamed spots.

As you breathe out, imagine them carrying away waste, stress, and tension—sending it out of your body with your exhale.

This kind of inner-healing journey is one of the more creative examples of 3 examples of guided imagery techniques for relaxation, and it can be surprisingly comforting, especially if you feel like your body has been “against” you.

Why body-focused imagery is getting more attention

In recent years (through 2024 and into 2025), there’s been growing interest in mind-body tools like guided imagery for managing chronic stress, pain, and even some symptoms of conditions like irritable bowel syndrome or tension headaches. While it’s not a cure, research suggests guided imagery can help reduce perceived pain intensity and improve quality of life for some people.

For example, the U.S. National Institutes of Health (NIH) highlights imagery and relaxation techniques as part of broader pain management and stress reduction strategies (NIH). These are real examples of guided imagery being integrated into mainstream health care conversations.

How to practice these 3 guided imagery techniques (and actually stick with them)

Now that you’ve seen several examples of 3 examples of guided imagery techniques for relaxation, the next step is turning them into a habit rather than a one-time experiment.

Keep it short and specific

You don’t need a 30-minute session. Many of the best examples of guided imagery techniques for relaxation can be done in 3–7 minutes:

• A quick beach scene in your car before walking into work
• A 5-minute safe room visualization at lunchtime
• A 7-minute warm light body scan before bed

Short, consistent sessions often work better than long, occasional ones.

Use your own voice (literally)

One powerful example of how to make guided imagery work for you: record yourself reading one of the scripts you like. Your own voice can feel more familiar and less distracting than a stranger’s voice on an app.

You can:

• Read one of the examples slowly into your phone’s voice recorder
• Pause between sentences to give yourself time to imagine
• Play it back with headphones when you need to relax

Combine guided imagery with other tools

Guided imagery plays nicely with other stress management tools. Real-world examples include:

• Pairing a forest path visualization with slow, counted breathing (inhale for 4, exhale for 6)
• Using the safe room visualization after journaling about a stressful day
• Doing a warm light body scan after stretching or yoga

The Centers for Disease Control and Prevention (CDC) notes that relaxation techniques, including breathing and mindfulness practices, can support mental health and stress management (CDC). Guided imagery fits right into that category.

FAQs about guided imagery (with real examples)

What are some simple examples of guided imagery I can try today?

Some easy examples include imagining a quiet beach at sunset, walking along a forest path, sitting in a cozy living room with a blanket, or picturing a warm light slowly relaxing your body from head to toe. Any of the scenes described above are ready-made examples you can start with.

Can you give an example of guided imagery for sleep?

Yes. A good example of guided imagery for sleep is to imagine you’re in a safe, quiet bedroom with the perfect temperature, soft sheets, and dim lighting. You picture yourself sinking into the mattress, feeling heavier with each breath, while a gentle breeze comes through an open window. You might mentally “turn off” one light at a time in your imaginary room, signaling to your brain that it’s time to power down.

Are these examples of 3 examples of guided imagery techniques for relaxation backed by science?

Guided imagery has been studied for stress, anxiety, and pain, often as part of a larger relaxation or mind-body program. While results vary from person to person, research suggests that regular practice can help lower stress levels, improve mood, and support coping with health challenges. Organizations like NCCIH, NIH, and Mayo Clinic share information on how imagery and relaxation techniques are used alongside medical care.

How often should I use guided imagery?

Many people find that using one of these examples of guided imagery once or twice a day works well—perhaps a short session in the morning and another before bed. Others use guided imagery only on high-stress days. The key is consistency: even 5 minutes a day can make a difference over time.

What if I’m “bad” at visualizing?

You don’t need crystal-clear mental pictures. You can focus on words, feelings, or even just the idea of the scene. For example, if imagining a perfect beach is hard, you might simply repeat phrases like, “I’m walking on a quiet beach. The air is warm. The waves are gentle.” You’re still using guided imagery, even if the mental image is fuzzy.

If you take nothing else from this article, remember this: guided imagery doesn’t have to be complicated or mystical. The best examples of guided imagery techniques for relaxation are the ones you’ll actually use—whether that’s a five-minute beach walk in your mind, a cozy safe room you visit before sleep, or a warm light scanning your body after a long day. Try one of these examples of 3 examples of guided imagery techniques for relaxation this week and notice how your body and mind respond.