Why not explore mental imagery on your own? Books on imagery offer a variety of scripts. Ask someone to read such a script aloud, or adapt and record one yourself for later use. Also available are professionally prepared imagery audiotapes.

Shown in this site are two sample scripts: "A Special Place," designed to relieve stress and anxiety, and "The Ball of Pain," designed to reduce pain. Before trying these scripts or any imagery, take 5 or 10 minutes to relax in a comfortable position. Close your eyes and focus on your breathing. Take slow, deep breaths. Alternately contract and relax your muscles, working from your toes to your head, or picture yourself in an escalator being carried down, floor by floor, to a deeply relaxed state.

Practice active imagery, such as "The Ball of Pain," for 20 minutes twice a day. After three weeks, you should begin to notice whether it is helping you. It may take even longer to achieve positive effects with receptive imagery—two or more sessions with a therapist or instructor or several weeks with self-help audiotapes or books. Keep a journal to help you track your progress.

While some people respond rapidly to mental imagery, others may take longer or fail to respond. But almost everyone can use imagery to learn to relax, which offers enormous health benefits. Anyone can experiment with the technique, which is easy to learn and available at the blink of your mind's eye.