Guided Imagery & Visualization

Anchoring

Listen to Anchoring

Anchoring is a hypnotic technique that helps you connect to times in your past when you felt truly calm and confident. You can use it right now to give yourself a feeling of strength when facing sad days and difficult challenges.

The Forest

Listen to The Forest

Let yourself be guided on a peaceful walk through a beautiful, lush forest near a trickling stream.

Nourishment from the Past

Listen to Nourishment from the Past

This Five-Finger exercise was developed by Dr. David Cheek as a way to achieve deep relaxation and peace, while simultaneously affirming your human worth. All you have to do is imagine four scenes from your past—using visual, auditory, and kinesthetic (touch) images. It’s simple, it’s pleasurable, and it works.

Special Place

Listen to Special Place

This exercise guides you to create a safe and peaceful place in your imagination, a place you can go any time you need to relax. You should go there often, whenever tension starts to build. Merely close your eyes and focus on the image of your special place.

Grounding

Listen to Grounding

This exercise guides you to create your personal shield, a shied that protects, nurtures and calms you. You can use it right now to give yourself a feeling of peace and calm.

  • This piece was written and read by Sharon Morisi, LICSW, CEAP. Ms. Morisi is a counselor in Dartmouth’s Faculty/Employee Assistance Program.
  • Background music is from "[email protected]" on The FreeSound Project
  • Editing by Martin Grant