Reducing Physical Tension Worksheet Template Page 8
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effective in treating many stress-related illnesses including headaches, muscle spasms,
chronic pain, and anxiety. Sometimes the effects can be felt immediately and sometimes it
takes several weeks of practice to feel any benefit.
Visualisation involves imagining a scene or an image as completely as you can. Sometimes
people use them to help set goals. For example, athletes can use them as part of their
training. They visualise the race or event they are going to be in, in minute detail. They
visualise themselves in the event, imagining all the sights, tastes, sounds and smells. They
imagine the difficult parts of the race and how they will overcome them. They will feel the
exhaustion and imagine overcoming this.
You can use a more guided visualisation for relaxation. A common version of this is to
imagine yourself in one of your favourite places or a beautiful imaginary scene. Again,
imagine it in as much detail as you can - the sights, the colours, the temperature, the sounds,
the smell, and the feel of your body. It is a place where you feel completely safe and relaxed.
Imagine yourself completely relaxing in this place. Here there are no problems to be solved,
no work to do, just relaxing.
There are no real limits as to what you can use visualisation for. However, there are some
basic principles to follow. These are:
1. Loosen your clothing or wear comfortable clothing. Lie down in a quiet place and
close your eyes gently.
2. Scan your body. Notice and tension and in which muscles. Relax those muscles as
much as you can.
3. Begin creating mental sense impression. Involve all your senses: sight, hearing, touch,
smell and taste. For example, imagine a beach. See the colours of the water, the sky,
the sand. See any people around, what are they wearing, what do they look like?
Smell the ocean, and the clean, fresh air. Feel the warmth of the sun on your body,
feel the gentle breeze against your skin, feel the sand under your toes. Hear the
waves, the sounds of the birds, other people. Taste the salt in the air.
4. Use self statements to aid your relaxation. Use the present tense and avoid
negatives. For example, avoid saying: “I am not tense” which contains a negative. Try
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Module 5: Reducing Physical Tension
Page 8
nterventions
• Psychotherapy • Research • Training
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