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C · Visualization & creative · 5 min · Free

Guided visualization

Captioned 2, 5 or 10-minute sessions that rehearse the process, consider obstacles and end with choosing your next action.

Steps

  1. Choose a category and duration.
  2. Follow the captions; pause or replay any time.
  3. Choose one next action at the end.
  4. Write a short reflection.

Background

Research on mental simulation (Taylor et al., 1998) found that imagining the process — the steps toward a goal — was more helpful than imagining only the outcome. Scripts here therefore include realistic process rehearsal and a moment to consider obstacles.

Limitations

  • Not a therapy. Stop if a session brings up distress, and seek support where needed.

Sources

  • secondaryTaylor, S. E., Pham, L. B., Rivkin, I. D., & Armor, D. A. (1998). Harnessing the imagination: Mental simulation, self-regulation, and coping. American Psychologist, 53(4), 429–439.