Guided Imagery & Happy Place Walkthrough

If you have ever felt overwhelmed or anxious, or had your thoughts spiral out of control, you are not alone. I’ve been there.

When I started healing from my childhood abuse, I learned that some of the techniques I was using for my migraines could also be applied to calm my anxiety.

Thankfully, my therapist was the one who pointed it out. We were going back and forth one day in one of my sessions, and I realized, oh my gosh, I do that for migraines. She said, well, you can apply it here too.

Today I’m sharing some mindfulness techniques that you can use when things feel overwhelming, a trigger hits, or you need a moment to pause and regroup.

I confess, I wasn’t a fan of mindfulness at first, even though I didn’t realize I was already using guided imagery.

In recovery, finding a place of calm is really beneficial. That was something I was craving.

When I learned about emotional sobriety, having a calm place to retreat to, even just in my mind, was incredibly helpful. My mind felt chaotic at times, so having that space felt like a relief.

Getting Started

Get into a comfortable position, whether that’s seated or lying down.

Start by noticing your breath.

As you breathe in and exhale, just pay attention.

If you’d like, try some belly breaths.

Notice what part of your body is moving.

If your chest is rising and falling, that’s okay. See if you can gently shift your breath toward your diaphragm.

So as you breathe in…and breathe out…your belly should expand.

Take a moment and focus on that.

Happy Place

Now we’re going to work on your mental happy place.

I want you to think about where that would be.

Close your eyes, (unless you’re driving).

Where is your place of pure calm and joy? Anywhere in the world.

Where would your mental retreat be when your world feels chaotic?

If you’re someone who likes to draw, you can draw it. You can write it down. You can even find a picture of it.

I know it might sound a little unusual, but there’s a reason for it. When I first started healing, I struggled a lot. I set my expectations really high, and when I didn’t meet them, I felt disappointed in myself.

When I focused on what I saw as my shortcomings, it affected everything. It affected my mood, my reactions, and even the people around me. But when I shifted my focus to something like my happy place, instead of those thoughts, I didn’t feel as frustrated or angry.

That irritation didn’t spill over into my family, my work, or the rest of my life. It was like taking a small mental break. Not a full escape, just a pause.

A way to ground myself and return to the present, rather than spiraling into negativity.

So, where is that place for you? For me, it’s the beach. For one client, it was an amusement park. Another said hiking. Someone else said kickboxing in a field.

It’s going to be different for everyone.

The goal is to find a place that brings you a sense of peace. If it helps, find a picture or create something you can come back to.

Practice this when you’re calm.

That way, when anxiety shows up, your brain already knows the path back to that place.

Now I’m going to guide you through it.

Get comfortable.

Take a few deep breaths.

If you feel safe to do so, close your eyes.

Now begin to imagine your space.

Focus on the colors.

Bring them into focus.

Start engaging your senses.

What can you hear?

Maybe birds.

Maybe wind.

Maybe distant sounds.

Turn your head gently to the left…then forward…then to the right…and down.

Now inhale and notice any scents around you.

Maybe it’s salt air.

Maybe it’s something cooking.

Reach out in your mind and touch something in that space.

Is it soft?

Warm?

Cool?

Now check in with how you feel inside.

Do you feel warmth?

Peace?

Comfort?

Notice where you feel that in your body.

Your heart.

Your chest.

Your mind.

Let that feeling grow.

You’re doing really well.

Now let’s deepen that relaxation.

I’m going to guide you through a simple body relaxation exercise.

We’ll start at your toes.

Gently squeeze them as you take a deep breath in.

Now release.

As you release, imagine any tension leaving your body.

Let’s do that again.

Squeeze…and release.

Now move to your ankles.

Gently bend them toward your body.

Hold…and release.

Let the tension go.

Continue moving up your body.

Your legs.

Gently contract…and release.

Your hips.

Contract…and release.

Your stomach.

Hold…and release.

Keep breathing as you move upward.

Your hands.

Squeeze…and release.

Your arms.

Contract…and release.

Your shoulders.

Lift…and release.

Gently roll your head in a slow, comfortable circle.

Now your face.

Clench your jaw…and release.

Close your eyes tightly…and release.

Scrunch your forehead…and release.

Continue breathing.

Notice the tension leaving your body.

If you’d like, you can start from the top and move back down.

Do what feels right for you. This is your practice. This is something you can use anytime. Just remember to practice it when you’re calm, so it’s easier to access when you’re not.

Now, slowly bring your awareness back.

Open your eyes.

Stretch your body.

Take a moment.

I hope this was a helpful and relaxing exercise for you.

For more in-depth exercises, I invite you to read my workbook. You can try the ACTION chapter for free to see if it's a good fit for you.