Can I use you as an example of learning a new habit?  Let me know how your new habit is going here.

Each Monday this series of articles will feature pain management techniques to help you decrease and cope with pain.  It’s your at-home pain management class!

Today’s exercise is visualization.  Visualization is simply using a picture or image to help you relax.  Both relaxation and visualization reduce pain by helping you relax.  An image that may people enjoy is the beach, but you can use any place or thing that you love.

(And as you’re reading this post today, click here for sounds of the ocean to accompany your reading!)

Visualization exercise

There are several ways to use this exercise:

• read through the exercise and then do it from memory (it doesn’t have to be done exactly as I’ve written it)
• tape record the exercise yourself, then play it back and listen
• have someone else read or record the exercise for you

When you picture your image, use as many of your senses as possible with visualization – what you hear, smell, see, feel, etc.  Some people find one favorite relaxation exercise and do just that one, while others like to vary the ones they use.  Either way is fine.

Your assignment:  Do a visualization exercise at least once a day.

Other articles in this series:

• How to change a habit, part 1
• How to change a habit, part 2
• Breathing exercises, part 1
• Relaxation exercise, part 1
• Breathing exercises, part 2
• Habit-helper websites
• How are you doing with your new habit?
• Try 1/2 a habit
• Visualization
• Feedback on changing habits, part 1
• Feedback on changing habits, part 2
• Guided imagery, part 1
• Guided imagery, part 2
• Stress management, part 1
• Stress management, part 2

Thanks to Adwriter for the photo from Flickr.