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3 Simple Visualizations to Help You Relax

Our rose, april 2014

I hope everyone is enjoying a great Sunday! I wanted to pop in and share several soothing visualizations with you.

You can practice these right now. You can practice them when you’re feeling stressed, anxious or overwhelmed.

You can practice them to help you ease emotional and physical tension, to decelerate the racing, body-bashing thoughts.

You can practice your favorite visualization as part of a daily ritual — in the morning, afternoon or at night. Light a candle, turn on some soft meditative music, and simply begin.

These visualizations are originally from David Wexler’s The PRISM Workbook: A Program for Innovation Self-Management, and they’re also included in the forthcoming book Morning Meditations: Daily Reflections to Awaken Your Power to Change.

Falling Leaf

Pick a point on the wall across from you. Visualize a leaf in that spot and stare at it. With every breath you take, watch the leaf very slowly falling to the ground, as you count backwards from 20 to 1.

At 1 the leaf finally reaches the ground, and “you are very deeply relaxed.”

Ten Candles

Close your eyes. Visualize a row of 10 candles, which are lit up. As you exhale, imagine that you’re blowing out one of these candles. With each breath, imagine yourself blowing out the next candle, and so on until you’ve blown out all the candles.

When this happens, “let yourself enjoy the peace and quiet of the room.”


Visualize yourself standing at the top of a 10-step staircase. (“Any kind you want.”) “With each breath, count backward from 10 to 1 as you visualize yourself walking down the stairs, becoming more relaxed with each step.”

If you’d like to continue with the visualization, image that you’ve arrived at a special place. Explore this special place.

3 Simple Visualizations to Help You Relax

Margarita Tartakovsky, MS

Margarita is an associate editor at She writes about everything from taking compassionate care of yourself at any weight, shape, and size, to coping healthfully with difficult emotions. Her goal is to give readers practical, empowering tips to better their lives, and to remind you that whatever you're struggling with, you're never, ever alone.

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APA Reference
Tartakovsky, M. (2014). 3 Simple Visualizations to Help You Relax. Psych Central. Retrieved on July 14, 2020, from


Last updated: 8 Jun 2014
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