Tips for creating your own guided imagery file

If you decide to create a mental imagery script:

  • See the sample scripts Going out to a bar with friends or Being around smokers for suggestions.
  • First decide what you want the guided imagery file to address. It could be relaxation or anything you like.
  • Your audio file can be up to 10 minutes long.
  • When you’re clear about what you want to do, write down a few words that will prompt you to create vivid images of you performing that particular activity.
  • Create images as if you had a camera on top your head that are vivid, realistic, and include sights, sounds, tastes, physical sensations, and emotions.
  • Write down all these images in preparation for recording your own file.
  • It takes about 30 minutes to write a script and record the audio file.
  • After you’ve finalized your script, you’ll record it.
  • Your audio file is stored on your phone and is private.