Guided Imagery for Pain Management, Reduced Stress and More: Experts Explain How to Get the Benefits

You may have heard of guided imagery: a technique involving visualization used for various purposes related to physical and mental well-being. One interesting specific use is guided imagery for pain management. But, how exactly does guided imagery work? Keep scrolling to learn more about using the process of guided imagery to decrease pain and improve your overall health.

What is guided imagery?

“Guided imagery is a relaxation technique that involves using mental imagery (basically, visualizing calming, pleasant scenes) to help manage stress, anxiety, pain and even certain physical conditions,” explains Suzette Bray , licensed psychotherapist and author at Suzette Bray LMFT. “It's like taking your mind on a mini vacation without leaving your couch.”

Guided imagery is based on the mind-body connection, she says. When you vividly imagine peaceful, soothing images, your body reacts as if you're experiencing them, helping ease you into a state of relaxation.

Engaging with these mental images can impact body functions including heart rate, blood pressure and muscle tension, says Bray.

“So, while you're imagining yourself lounging on a tropical beach, your body is like, ‘Alright, let's dial down the cortisol.’”

Guided imagery for pain

You’d be correct in thinking guided imagery meditation is not itself a painkiller. However, the technique is often used with chronic pain patients or those recovering from surgery, says Bray. It works by shifting focus away from the pain and enhancing relaxation, which can decrease the perception of pain and its side effects.

Guided imagery affects the autonomic balance of the body by refocusing the mind, resulting in physiologic relaxation by lowering sympathetic nervous system response (that which sends signals to your body to be on alert) and increasing parasympathetic nervous system response (which signals your body to relax), the study explains. This is performed through neurochemical and peptide changes that can influence emotions and affect your limbic system and neuroendocrine axis.

More benefits of guided imagery

While it’s true that guided imagery and other forms of complementary medicine may not be for every person and situation, the practice does indeed have proven positive effects outside of reducing pain.

Stress reduction

Guided imagery can help lower cortisol – the stress hormone – and promote feelings of calm, says Bray.

Indeed, studies have shown that during this practice, the mind-body connection is activated to enhance an individual's sense of well-being, reduce stress and reduce anxiety.

Immune function

“Some studies suggest that guided imagery can improve immune function , especially in people undergoing stressful treatments like chemotherapy,” offers Bray.

Guided imagery for sleep

Imagining peaceful scenes through guided imagery before bed helps some people drift off more easily and enjoy more restful sleep, she notes.

Mood

Bray also says regularly practicing guided imagery can decrease symptoms of depression and improve overall emotional well-being.

Sample script for guided imagery

One of the remarkable things about guided imagery is that while you can work with a certified practitioner if you choose, you can also do it yourself at home. To prepare, find a quiet space and make yourself comfortable, suggests Bray. Sit or lie down in a position that feels good for you and close your eyes.

Take a few deep breaths, slowly in through your nose, hold for a few seconds, then exhale slowly through your mouth. Repeat this until you start feeling a bit more relaxed.

Bray, who offers an entire guided meditation YouTube channel of her own, offers the following script for guided imagery:

"Imagine yourself walking along a beautiful beach. The sand beneath your feet is warm and soft, and you can feel a gentle breeze on your skin. As you look out over the horizon, the sky is a brilliant shade of blue, with just a few white, fluffy clouds lazily drifting by. The sound of the waves gently crashing on the shore is rhythmic and calming.

Take a slow breath in, inhaling the salty sea air. Notice how your body relaxes with each breath. Your shoulders are softening, your jaw is loosening, and any tension you’ve been holding in your body is melting away.

Now, imagine you’re walking closer to the water. The cool, refreshing water laps at your toes. As you walk, the waves gently wash over your feet, making you feel more grounded and connected to the earth beneath you.

At this moment, there is nothing to worry about. You are completely safe. The ocean is steady and constant, and you can trust in its calming rhythm. If any thoughts come into your mind, imagine them drifting away with the waves, gently washing out to sea.

Spend a few moments just being here — relaxed, peaceful, and present. Breathe in, and as you breathe out, release any remaining tension. Slowly, when you feel ready, you can start to wiggle your toes and fingers, gently bringing your awareness back to the room. When you open your eyes, take a moment to notice how calm and centered you feel."

If you want to try following along with an instructor’s voice, there are plenty of resources at your disposal. For example, you can try this guided imagery for pain relief meditation that takes under 10 minutes:

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