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Guided Imagery Practices

Guided imagery practices can help us relax; access intuition and inner wisdom; improve sleep; feel more calm, confident, and comfortable; prepare for surgery; and experience greater clarity, compassion, and gratitude.

The Center for Integrative Health and Wellness offers the following guided imagery resources at no cost.

(To download these MP3 files, right click the MP3 icon button and select “Save Link As.”)

Accessing Inner Intuition and Wisdom

Developing Intuition and Inner Wisdom for Health and Healing

Patrice Rancour, MS, RN, PMHCNS-BC
This “mountain meditation” exercise can help you access your inner intuition and wisdom to guide you on the road to health and healing.

Inner Teacher

Patrice Rancour, MS, RN, PMHCNS-BC

Life Purpose

Patrice Rancour, MS, RN, PMHCNS-BC
Welcome home to your wise, inner self. This recording will guide you through symbolic inner rooms to take you deeper and deeper into your own true nature and lead you to the gift to yourself of remembering and affirming your life purpose to help you align your daily activities and become more effective and engaged.


Patrice Rancour, MS, RN, PMHCNS-BC
This practice is adapted from The Power of Kindness: Unexpected Benefits of Leading a Compassionate Life by Piero Ferrucci. This practice can also be considered a mindfulness practice–mindfulness of sensations, thoughts, and emotions–helping us know ourselves as awareness and peace.

Autogenic Training

Kathi Kemper, MD, MPH
Autogenic training is a simple practice of sitting or lying quietly while repeating a series of 6 phrases that elicit relaxation and ease. This guided practice is adapted from Autogenic Training by Dr. Kai Kermani. A 2002 meta-analysis of over 60 studies published on autogenic training concluded that this practice can offer significant benefits for people with headaches, including migraine headaches; mild-moderate hypertension; asthma; anxiety; depression; and insomnia.

Breathing Deeply for Relaxation and Stress Relief

Patrice Rancour, MS, RN, PMHCNS-BC
This practice, using diaphragmatic breathing with a soft belly, is adapted from Dr. James Gordon’s work at the Center for Mind-Body Medicine in Washington, DC. It helps promote deep relaxation and reduces stress.

Comfort in the Face of Grief and Loss

Patrice Rancour, MS, RN, PMHCNS-BC
This practice helps us re-connect with a lost loved one, developing compassion, patience, comfort, and warmth.

Easing Pain

Patrice Rancour, MS, RN, PMHCNS-BC
This meditation is adapted from Guided Meditations, Explorations, and Healings by Dr. Stephen Levine. It helps us notice our pain without judgment, breathing into it with curiosity, compassion, softness, and space. It can also be used as a mindfulness practice to change our relationship to pain and promote relaxation and ease.

Prepare for Procedure

Kathi Kemper, MD, MPH
You have the power to improve the outcome of a medical procedure through physical and mental preparation. This guided imagery recording will help you get into the best mental state to improve the outcome of your next procedure–whether it’s as simple as a blood draw or injection or as complex as a biopsy.

Prepare for Surgery

Patrice Rancour, MS, RN, PMHCNS-BC
Face surgery with greater confidence and ease by listening to these affirmations in advance. This guided imagery practice is based on Prepare for Surgery, Heal Faster by Peggy Huddleston. Research suggests that patients who use this kind of preparation prior to surgery require 23-60% less pain medication, return home more quickly, and heal faster than those who don’t.

Progressive Muscle Relaxation

Patrice Rancour, MS, RN, PMHCNS-BC
This is one of the most widely used, effective practices to promote relaxation and reduce stress.


Patrice Rancour, MS, RN, PMHCNS-BC
This guided imagery recording promotes relaxation by using your imagination to breathe light throughout the body.

Relaxation Imagery with a Pool of Light

Patrice Rancour, MS, RN, PMHCNS-BC
The purpose of this imagery is to promote deep relaxation.

Relaxation for Children

Patrice Rancour, MS, RN, PMHCNS-BC
This exercise for our children helps children use their imagination to breathe smiles, light, and happiness throughout the body.

Safe Place

Kathi Kemper, MD, MPH
Deeply imagining oneself in a safe, secure place helps create the same physiologic state as actually being in that space. Repeated practice can help promote restful sleep and balanced autonomic and immune function as well as mental clarity and calm, confidence.

Skill Master

Patrice Rancour, MS, RN, PMHCNS-BC
Would you like to master a special skill? Many athletes use guided imagery like this to help improve their skill and performance. Practicing this imagery can help you learn and practice a selected skill to help you gain confidence and mastery.

Sleeping Deeply, Easily, Restfully

Patrice Rancour, MS, RN, PMHCNS-BC
Sleep is essential for optimal cognitive and immune function. This guided imagery practice can improve the ability to fall asleep easily, sleep through the night, and awaken refreshed and revitalized.