I am a qualified psychotherapist, and since qualifying in 2008, I have integrated relaxation work into my sessions.
Why?
In my experience, no matter the issue or concern a client presents with, it is far easier to work with them when they are relaxed.
Most clients understandably feel stressed when attending an appointment for the first time. Sometimes they want help but are unsure of what the problem truly is. A consultation can provide insight into what a client may want, but often what they need is to access that solution from a place of peace and calm so they can address it effectively.
When we are stressed—overthinking, rushing around—we burden both the mind and body. This can manifest physically as high blood pressure, headaches, sleep problems, panic attacks, and even breathlessness, to name a few examples.
The mind is capable of healing itself if given the opportunity. My personal experience has been that when we calm the mind, we calm the body, making us more open to change and better equipped to focus on what needs to be done.
How Is This Achieved in a Therapy or Stress Management Session?
After discussing the client’s needs, I usually explain that we will begin with guided visualisation and relaxation, paired with positive affirmations, before moving on to other therapeutic work.
What are Positive Affirmations?
Positive affirmations are short, constructive statements expressed in the present tense, as though they already exist. While these statements may not reflect a client’s current reality, in a relaxed state and at a subconscious level, they can help manifest these affirmations as truths. For example:
“I am calm, competent, and considerate” might not feel true for the client in the moment, but with practice and relaxation, this mindset can become their reality.
I incorporate breathing techniques inspired by mindfulness practices, focusing on breath awareness. I also use body scan visualisations to relax both the body and mind.
Guided Visualisation in Action
For example, I might guide a client to imagine a “safe place” or a “warm, sunny beach” where no one needs or wants anything from them. My voice accompanies them as a guide, helping them embrace the peace and calm of this mental space. I also remind them that they can return to this safe place at any time in their mind’s eye—a particularly useful tool for stressful moments during the day.
At this stage, I may also introduce affirmations tailored to the client’s specific needs. For someone struggling with low self-esteem, I might suggest affirmations like:
- “I love and accept myself as I am.”
- “I am confident and trust in all I do.”
- “I trust in the positive energy within me and the universe to guide me.”
After a few moments, I gently guide the client back to the present, to the room. Typically, they feel more relaxed, refreshed, and focused.
We then discuss anything that may have come up for them during the session. Clients often feel a wave of emotion—sometimes sadness over a loss or relief at being able to let go of something. Together, we create a plan for any further therapy sessions they might need.
A Tool for Life
Some clients choose to have guided visualisation and affirmation work tailored to their needs, learning techniques they can practise at home. In these cases, I may provide scripts or suggest apps to support their journey.
The most powerful aspect of this therapy is its adaptability—it is a tool clients can use independently, tweaking it to suit their needs.
Many clients return periodically for a session but report significant improvements in stress levels, fewer headaches, better sleep, and greater resilience when facing challenges.
The Power of the Present Moment
Focusing on the present moment while grounding oneself can be incredibly empowering. Even during busy or crisis-filled times, taking just a few moments to focus on breathing can help centre the mind and tackle the task at hand.
I also use visualisation scenarios to help clients process overwhelming emotions. Over time, clients often report feeling better equipped to handle similar situations when they arise again.
A Timeless Practice
Guided visualisation and mindfulness are not new concepts—they have been used for many years. However, their versatility makes them highly effective in situations where conventional therapy alone may not suffice.
These techniques can even be applied to manage physical pain & heal past trauma.
Deepak Chopra and Brandon Bays have written extensively about this, illustrating how meditation and visualisation can help access the mind’s innate ability to heal itself—even at a cellular level.
Brandon Bays describes her work, and this deep meditative practice with a focus on visualisation, as not just mind over matter but as a way to “get into the gap and get in touch with the infinite intelligence, the wisdom from beyond the mind… they were able to let go of memories stored at a cellular level.” (Bays, B., The Journey). She also managed to heal herself of a massive tumour, where surgery was the only option presented. She declined, and through the power of meditation and visualisation, she completely shrank the tumour. This demonstrates how powerful this work can be; however, healing at a cellular level often involves addressing the emotions that caused degenerate cells in the first place. An article for another day!
Mindfulness as a Gateway
Mindfulness can be practised anywhere—on a walk, sitting in a chair, or during daily activities. It is about being fully present in the moment. While mantras or lying down may work for some, mindfulness is flexible and personal.
In my practice, mindfulness often serves as a gateway to deeper relaxation and healing. Guided visualisation, paired with or without affirmations, can lead clients to the clarity and calm they need to move forward.
Main – Photo by Natalie Bond
