Visualization Exercise

(see the Stress Management Exercises page for an introduction)


Below are instructions to practice a visualization. Read the instructions alone and practice doing the exercise on your own, or ask a friend to lead you through the exercise by reading the instructions aloud, slowly, and with a relaxed voice.

You can substitute ?public speaking in front of your school? for another challenge in your life you would like to master with more ease and confidence. For example, you could envision yourself finding your homework easy, being a stronger athlete, loving your body the way it is, or attending a university or college that interests you. You can use this exercise to envision what you look like succeeding at anything you choose.

Like anything you can practice, you may notice greater ease in visualizing yourself as you get more practice with this exercise.

1. Sit in a comfortable position with legs crossed, either on a comfortable pillow or cushion, or sit comfortably in a chair, with your back supported and your feet flat on the floor. Relax your hands, palms down, on your knees or in your lap.

2. Close your eyes if it feels comfortable, or cast your gaze low.

3. Envision a movie screen out in front of you and imagine yourself in the movie.

4. Imagine you are watching yourself on that movie screen about to give a presentation in the gymnasium, in front of your whole school.

5. Notice how you feel standing there, in anticipation of presenting.

6. Now, simply watching the movie of yourself out in front of you, see yourself feeling capable? confident? and calm about giving your presentation.

7. Let this be an easy activity for you. See yourself happy to be there, knowing you have the ability to present clearly and passionately. See yourself feeling confident, relaxed, smiling.

8. Continue to see yourself on the movie screen and continue to envision all of these positive qualities you have while giving a presentation to a large audience.

9. Notice how that looks and feels. Really focus on that image of yourself feeling confident, at ease, and capable.

10. In a few moments, when you are ready, you can bring that movie to a close.

11. Just see a blank movie screen out in front of you again.

12. And when you are ready, allow the movie screen to disappear completely.

13. When you are ready, you can slowly open your eyes and look up, completing the exercise.