(2020) Free Guided Imagery Script For Anxiety & Depression Relief

Guided Imagery is a creative way to meditate. It is helpful because it places your mind and body in a different location. Sometimes we need to go to different places than our current reality if we are to hold onto hope and find real peace. We may be in a crisis, but that doesn’t mean your body has to stay anxious and sad. Today I have a free guided imagery titled, “At The Cliff Overlooking The Ocean.” If this is somewhere you would like to go to, please follow along by clicking the photo below.

Click Here To Listen To The Guided Imagery Track

Guided Imagery Written Script

The following is a free script you can use when facilitating groups or individual sessions with a client if you are a mental health service provider.

At The Cliff Overlooking The Ocean

After getting into a comfortable position, begin to breathe. Take one slow deep breath in for 6 counts in, and then exhale for 7 counts out. Breath in for 6 counts, feeling your stomach rise first, then chest, and now exhale for 7 counts out. Breathe in for 6 counts, then exhale out slowly for 8 counts. Breathe in for 6 counts, exhale slowly for 9 counts. Breathe in for 6 counts, now exhale slowly for 10 counts. One more time same thing, Breathe in 5 counts, exhale for 10 counts.

Listen to the silence, and pace your breathing. Scan your body and when you exhale release anything that is tense in your body (wait 10 seconds).

Now envision yourself on a cliff, overlooking the ocean. There is no other ocean like this one. It is your special hideaway. The place you go to for peace, for your personal pleasure. It is a place that reminds you how lovely you are. You feel it’s gift of comfort.

You look down at the sea. Think about the color of the water. Is it crystal blue? Is it sea green? Keep the color in mind as you watch the waves move back and forth. Back and forth. See the white sea foam as the waves glide upward and backward. See the clear blue sky, and the sand below the cliff. 

Hear the waves crashing as they roll in and out from the shoreline. You hear it calling for you. You hear the waters wanting you to come closer. You never left this cliff before. This cliff has always been your home where your soul was renewed. Yet, something in you is wanting more. To get closer to the sea would mean something new. 

Take this time now to think about what what it would mean for you. (Pause) you look down at the rocky cliff to take one last look. You begin your journey downwards, off this cliff of safety. 

Climbing down isn’t easy. You hug the rocky cliff and try to look down, searching for where you can place your foot. It is a process, and you begin to wonder if this is worth it. Something inside of you is telling you it’s going to be good and that you’re going to make it. You keep climbing downwards. As you continue your journey, the wind comes to visit you. Do you feel it? Think about the strength of the wind for you. Is it slow, is it forceful, is it harsh? You stop to feel this presence. (Pause). You believe the wind is trying to send you a message. Stop to listen what the wind is saying to you. (Long pause). Keep this message sealed within your mind. 

You continue your journey, downwards. Down and down you go to get to where the water flows. It took time to get here, but you made it. You feel happy and you feel accomplished. You make your way to the ocean, feeling the sand between your toes. The sun continues to beam down on you, giving you the warmth you need. You take a slow deep breath to smell the fresh air and look all around at your private hideaway. The water looks beautiful close up. You reach the ocean waves and freely play around. Engaging the 5 senses, you begin to take it all in. You see. What does it look like? You smell. What does it smell like (pause). You taste. What does it taste like?(pause) You hear. What do you hear? You feel. What does it feel like? (pause)

As you are in this place, explore and play for a bit (long pause).

The wind comes to blow on you again. It has brought you a gift. It is your favorite flower. Imagine what your flower looks like. You take it by the hand and bring it close to your nose to smell it. You thank the wind, and take the flower with you.

When you are ready, begin to take one last look at your secret hideaway. Make peace and honor everything you’ve experienced here. And now, when you are ready, open your eyes. 

Reflection questions:

  • Can you tell a story of the journey you’ve taken? It can be a journal entry where you free write, you can begin with “Once upon a time ,“ or it can be a poem you create. 
  • What did the wind feel like when it first came to you climbing down the cliff? Was it a soft wind, a harsh wind , etc? 
  • What was the message of the wind? 
  • What did leaving the cliff mean to you? 
  • Did you picture any difficulties going down the cliff?
  • What was the flower the wind blew to you? What does it mean to you? 

Please let me know how this exercise went for you.

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April Community Theme: Use of Poetry in Therapy


Using poetry is a soul soothing process that is hard to explain. You have to experience it for yourself. Throughout the month of April on Instagram, I will be showcasing poetry in ways you can use with yourself and others to regulate your emotions, express yourself, gather your thoughts, and get some energy out.

For today, I would like for you to try to recite a poem, and rehearse it. Rehearse it to the point you begin to feel as if you are the character in the poem/story. Think about the following when you are reciting the poem for maximum benefit.

  1. Who is telling the story? Is it a person, animal, or other entity?
  2. What do they feel as they tell it?
  3. What are they doing in the poem? Can you act that out?
  4. How can you use the five senses while reciting the poem (for example: are they holding sand, what does it feel like and how would you play with sand as you say the lines.).
  5. Can you recite the poem with a different mood? Use your vocal range and play around with it.

Today I used Edgar Allen Poe’s Dream Within A Dream. You can use this poem for your exercise, or find something that resonates with you.

Edgar Allen Poe

A Dream Within A Dream”

Take this kiss upon the brow!
And, in parting from you now,
Thus much let me avow —
You are not wrong, who deem
That my days have been a dream;
Yet if hope has flown away
In a night, or in a day,
In a vision, or in none,
Is it therefore the less gone?
All that we see or seem
Is but a dream within a dream.

I stand amid the roar
Of a surf-tormented shore,
And I hold within my hand
Grains of the golden sand–
How few! yet how they creep 
Through my fingers to the deep,
While I weep–while I weep!
O God! can I not grasp
Them with a tighter clasp?
O God! can I not save
One from the pitiless wave?
Is all that we see or seem
But a dream within a dream?

About This Poem

Representative of Poe’s later work, “A Dream Within a Dream” is a revised version of a poem Poe originally composed in the 1820s. It is considered one of the poet’s finest shorter poems. In an article published in 1849, Poe wrote, “It is by no means an irrational fancy that, in a future existence, we shall look upon what we think our present existence, as a dream.”

Instagram TV on the process of reciting poetry.

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