10 Minute Mental Health Tuneup

This visualization can be adapted.  If you are not a runner, you can imagine or remember a time you accomplished something else.  You can also visualize taking a walk. 

Practicing visualization allows you to relax and change the negative script in your mind.  If you are anxious or depressed you have probably already spent time imagining things going badly or remembering the negative parts of your experiences.  Use this visualization to imagine things going well and to notice your accomplishments and strength.     

Let’s get started…

Close your eyes. Take several deep breaths, letting them out slowly like you are blowing on soup.

If you want you can tap, left and right on your legs – one leg at a time, like each leg is a bongo drum.

Imagine or remember a run that you enjoyed.  As you visualize the run in your head, notice how it feels with all your senses.  Notice good feelings.  You can feel the sun, the breeze, the road.  You can notice the good smells, the peaceful sounds.

Now imagine your body.  Notice your strength.  Notice  the good feeling in your body.  Notice the happiness you feel.  The run is going well.  You are strong.  You are in control.  You smile to yourself.    Today is a good day and you are doing well.   

Imagine finishing your run.  You accomplished something wonderful.  You did a great job and you can feel the pride and the satisfaction in your body, even as you take deep breaths.  Imagine coming down from the run.  You still feel good, satisfied, tired, but perfectly spent.  Today is a good day and you did well.    You feel well.   

Take another deep full breath.  Let it out slowly.  If you were tapping you can stop.  When you are ready you can open your eyes.