Guided visualisation
Use an imagined setting as a focus for attention. Images can be faint or absent; you can work with a word, a feeling of space or the real room instead.
Read more about this approach
What will I do?
Explore an imagined place, gently. This introduction follows 5 written prompts, with a choice to read at your own pace or use an available on-device voice.
Make it comfortable
Start with a supported position and an ordinary, undemanding point of attention. You can skip a prompt, keep your eyes open, or stop. The suggested duration is a guide, not a target to achieve.
The complete guidance
Arrive here first
Choose a supported position. Notice three real objects around you before beginning.
Choose a setting
Imagine an ordinary place you find pleasant, such as a quiet courtyard. Use the actual room if imagining a place does not suit you.
Notice details
Consider a colour, texture or sound in the scene. Avoid searching for a perfectly vivid picture.
Stay flexible
Let the image change or remain simple. If it becomes uncomfortable, open your eyes and return attention to the real surroundings.
Return to the room
Let the imagined scene recede. Feel your feet and hands, and notice where you are now.
