Visualisation exercise

Visualisation is a practice by which you can deliberately change the way you feel, your level of autonomic arousal and your behaviour. This is a creative visualisation for the purposes of relaxation. However, visualisation can also be used to improve performance, reduce fears and phobias, and to improve the functioning of the immune system.

The more detail you create in your visualisation, the more powerful it will be for you. Imagine in great detail by focusing on the five senses. Imagine the colours, the shapes, the smells, touch, the sounds, tastes. The richer your imagery in the visualisation the greater your results.

Guidelines for practice

  • Relax
  • Give yourself a comfortable space where you will not be interrupted
  • Allow yourself to experience.


If you have a tendency to dissociate (e.g. feel like you are not in your body), have a history of childhood abuse/trauma, and/or experience psychosis, it is strongly recommended that you do not use this visualisation exercise except with the assistance of a mental health professional.

Safe place visualisation audio file (MP3 15.7 MB)

Cloud visualisation audio file (MP3 18.0 MB)

If you'd like more support, come along to one of our workshops or make an appointment for individual counselling.

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