Nowadays we often use the TV, computer or iPad to ‘relax’, but it is just a cover up, a ‘pretend-relaxation’. The mind is still on overdrive with all the images and information. To really relax the mind we need to engage it differently. Real relaxation is an process that leaves the body and mind relaxed, calm, yet focused.

We need to balance out today’s stress factors and find a way do de-stress. It is important to find time to recharge our mind, body and body functions. And relaxation can help

– to decrease the heart rate
– to slow down and deepen the breathing
– to relax the muscles
– to heal and calm body and mind
– to reduce blood pressure

Practised regularly relaxation may help to feel energised, become more motivated and productive, reduce aches and pains and it can even boost the immune system.

There are several techniques on how to relax. Deep breathing is one easy way to do to it, and if time is tight an Instant Relaxation is a quick way to pick you up and feel recharged.  I mentioned both already under my at ease blog. Meditation and Progressive Muscle Relaxation are some others and I will go into them another time. But for today I want to take a look into yet another way how to relax and recharge, one of my preferred methods. I want to raise interest to the Visualisation.

It is a technique with which you picture a calming, peaceful place, scene or situation. Your mind focuses on creating this vision, without any distraction and by this relaxes body and mind.

While you are on this visual journey and the more you practise, you may even want to try to add more senses, like sound, touch and smell to your visualisation; for example if your journey takes you to the ocean you may want to think about the sound of the waves, the smell of salt water, the feeling of warm sand between your toes. It is really a great way to relax, focus and recharge. Let your mind take you on a trip!

To get started you can either read a visualisation text and visualise a situation or you can listen to a visualisation. I personally prefer the later option, I find it more soothing. Either way below I attach some links for you to get started but there is a lot out there on the web, too!

I find visualisation as well a great way to get children started with relaxation methods. They are imaginative by nature and usual tend to enjoy this. Give it a try!

Let yourself be ‘at ease’ with these visualisations and since I am always on the look out for new stories, please feel free to share links, books, CD you may have on this topic!

Take care,


Before you start:

Be in a comfortable position, make sure you will not be interrupted, put your telephone on silence. If you want use headphones to really be in the moment.

Try to be in a comfortable seated position, lying down may let you fall asleep (what is ok if you want to try this technique due to sleep problems).

Do not use any relaxation techniques while driving!

And now go and relax!

To listen:

Take yourself to the beach (from the IOWA State University)

Take yourself to the Ocean (from McKinley)


To read: Take yourself to the beach:

Visualisation script