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Visualization and Guided Imagery

Guided imagery and visualization are techniques used to help you imagine yourself being in a particular state.

Recordings are designed to help you visualize yourself relaxing or engaging in positive changes or actions. These exercises can help you reduce anxiety, improve self-confidence, or cope more effectively with difficult situations. The video (mp4) recordings are located in Counseling and Mental Health Center YouTube channel.

Audio Only

Audio with Movement

Video and Audio

Mindfulness, Relaxation and Guided Imagery

Guided Imagery is a technique used to induce relaxation and decrease stress and anxiety. The recordings below allow you to visualize yourself in a peaceful scene. As you become absorbed in the scene you will deepen your state of relaxation.

Audio Only

Brief Mindfulness

A brief introduction to mindful awareness. Audio only, 7:11 minutes, Brief Mindfulness transcript (PDF) © Matthew Boone, LCSW

Leaves on a Stream Mindfulness

A brief mindfulness exercise with leaves on a stream imagery. Audio only, 11:22, Leaves on a Stream Mindfulness transcript (PDF) © Matthew Boone, LCSW

Progressive Muscle Relaxation

Ease the tension in your mind and body. Audio only, 7:04 minutes, Progressive Muscle Relaxation transcript (PDF)

Abdominal Breathing

Relax your mind and body by learning to breathe more deeply. Audio only, 4:38 minutes, Abdominal Breathing transcript (PDF)

Managing Math Anxiety

Visualize studying for math successfully. Audio only, 10:02 minutes, Managing Math Anxiety transcript (PDF)

Body Image

Visualize yourself accepting and appreciating your inner and outer beauty. Audio only, 9:54 minutes, Body Image transcript (PDF)

Mindful Movement Meditations on UHCL Campus

Mindful movement meditations aim to help you become more mindfully connected to the present through your senses. Mindfulness can help you to relax, reduce stress or anxiety, and gain perspective. Nature is a wonderful tool to help us connect to the present, particularly because nature often engages many senses.
Each walking meditation will begin with grounding yourself through feeling your feet on the ground and taking a few steps slowly, noticing the sensations along your feet as well as throughout your body as you mindfully move. Then, the meditation will draw your attention to various senses that you may be experiencing. At any time, come back to noticing sensations of your feet on the ground. Please adjust if walking is not the way that you move your body (in a chair or otherwise).

Mindful Movement Meditation Maps

Introduction to Mindful Movement Meditations

Listen before beginning other meditations

Palm Tree Path

Start: East Entrance by the Patio Cafe | End: Atrium 1 (indoor path through the Bayou Building)
~ 10 minutes to complete

Basket Flower Path

Loop (Counter Clockwise): SSCB entrance facing Liberty Pond and Hunter Hall (path around the pond)
~ 5 minutes to complete

Magnolia Path

Start: Bayou room 1211 near Atrium II | End: Water feature in Alumni Plaza (outside/around the Bayou Building)
~ 10-15 minutes to complete

Post Oak Path

Out and Back Path: Pat and Wendell Wilson Park facing Potter Pond (path along Horsepen Bayou)
~ 30 minutes to complete

Audio and Video Guided Imagery

Beach Visualization

Imagine relaxing on a beautiful beach.

Initially, you hear audio with a black screen for about 40 seconds. Then, images display with the audio.

8:57 minutes, Beach Visualization transcript (PDF)

Forest Visualization

Visualize walking about in a wonderful forest.

Initially, you hear audio with a black screen for about 1:35 minutes. Then, images display with the audio.

4:25 minutes, Forest Visualization transcript (PDF)

Wildlife Sanctuary Visualization

Imagine wandering through a peaceful wildlife sanctuary.

Initially, you hear audio with a black screen for about 30 seconds. Then, images display with the audio.

5:44 minutes, Wildlife Sanctuary Visualization transcript (PDF)

Candle Visualization

Experience the serenity of a room filled with candles.

Initially, you hear audio with a black screen for about 18 seconds. Then, images display with the audio.

4:33 minutes, Candle Visualization transcript (PDF)

White Cloud Visualization

Visualizing relaxing, while floating on a soft, white cloud.

Initially, you hear audio with a black screen for about 18 seconds. Then, images display with the audio.

8:26 minutes, White Cloud Visualization transcript (PDF)

Peaceful Meadow Visualization

Experience the calmness of a peaceful meadow.

Initially, you hear audio with a black screen for about 36 seconds. Then, images display with the audio.

5:51 minutes, Peaceful Meadow Visualization transcript (PDF)

Mindful Meditation Resources

Click on the links below to access a variety of free mindful meditations.

Helpful Links

Helpful Books

The Anxiety and Phobia Workbook, 4th Ed., by Edmund J. Bourne
The Body Image Workbook:
An Eight Step Program for Learning to Like you Looks, by Thomas Cash
The Mindfulness and Acceptance Workbook for Anxiety:
A Guide to Breaking Free from Anxiety, Phobias and Worry Using Acceptance and Commitment Therapy, by John Forsyth and Georg Eifert
The Mindfulness and Acceptance Workbook for Depression:
Using Acceptance and Commitment Therapy to Move Through Depression and Create a Life Worth Living, by Kirk Strosahl and Patricia Robinson
Performance Resource Press
Conquering Math Anxiety by Cynthia Arem

Contact

Counseling and Mental Health Center

Phone: 281-283-2580
Fax: 281-226-7241
www.uhcl.edu/cmhc

SSCB 3103
2700 Bay Area Blvd, Box 331
Houston, TX 77058-1002

View CMHC Location on Map (PDF)

Regular office hours:
Mon: 9 a.m. - 5 p.m.
Tue-Fri: 8 a.m. - 5 p.m.

Please call ahead during holidays and semester breaks.