Visualization exercises must not be done while driving, working or carrying out other activities that require attention.

Take 10-20 minutes to devote only to yourself, in a place where you can stay alone. No matter whether in the morning, the afternoon or on evening. If you are busy all day long, it’s fine to do it when you are in bed before getting up or going to sleep. Be sure not to be disturbed by loud noises and switch off or silence your phone.

Get into your most comfortable position, sitting or lying down. Unfastened or loosen tight belts and laces. Close your eyes, become aware of any tension in your body and let them go with every breath.

If you do the exercise during the day, you may set the alarm (with a progressive ring tone, starting with a low volume) to signal the end of the visualization exercise. If you do it at night before going to sleep, at the end of the exercise get into your usual position to fall asleep.

At least the first times, when you are not experienced yet, it’s best to do the exercise when you are not too tired or nervous. This will prevent you from falling asleep or not being able to relax.

You can do the visualization exercise after reading it, repeating it mentally and trying to imagine all the steps as described in the following paragraphs. You can also have the exercise read by a friend or partner. After 5-15 minutes he or she will tell you that the practice is over, turning on a soft light or letting in a bit of light from the window. You can also record the visualization text with your own voice, using the first person (“I turn my attention to my breathing. I take three deep breaths …”, “Now I imagine a fall of white light…”), then perform the exercise listening to the recording.

When you are ready to come back to the normal state of wakefulness, simply say to yourself mentally that you will be wide awake and alert, rested and in good condition. Then close and open your hands, stretch your arms and legs, and finally open your eyes.