At Sjogren's blog, we will explore some of the mind-body approaches in pain management and today it will be guided imagery.
What exactly do we mean by Mind-body approaches?
Any intervention that changes a person’s mental or emotional state, such as meditation, listening to music, or cognitive behavioural therapy (CBT), will produce corresponding changes in the body and could therefore be called a ‘mind-body’ intervention.
Specific mind-body interventions: Guided imagery
What is guided imagery?
Guided imagery is a relaxation technique that uses mental visualization to create calming, healing scenarios. It engages all your senses—sight, sound, touch, even smell—to shift focus away from pain and toward comfort and control
Guided imagery, in the treatment of chronic pain, aims to increase relaxation, to ease anxiety, and to facilitate mind-body healing. It can take the attention from the pain through the use of peaceful, soothing or symbolically therapeutic mental images.
Guided imagery uses spoken word and/or active imagination to produce a relaxation state. I find it very useful when I have had an MRI procedure as I am claustrophobic. I imagine a tropical island with as much detail as possible and feel that I am transported there instead of a noisy and confined MRI machine. Imagining this peaceful place makes my mind, body and nervous system react as if I am actually there.
In a review of nine randomised clinical trials, eight were found to suggest that guided imagery leads to a significant reduction in musculoskeletal pain. Although these results are promising, many of the studies were small or were low to medium grade in terms of methodological rigour. From The Royal Australian College of General Practitioners
How does guided imagery help with muscle pain and neuropathy?
Reduces stress hormones like cortisol, which can exacerbate pain
Calms the nervous system, helping to ease burning, tingling, or numbness from neuropathy
Relaxes muscle tension, which can reduce spasms and stiffness
Promotes healing imagery, such as visualizing cells repairing damaged tissues
You can:
You can do guided imagery with audio recordings or an instructor.
Work with a clinician or therapist
Create your own imagery using detailed sensory prompts (e.g., walking on a beach, sitting in a forest)
Here are some audio recordings for you to try:
- Find your special place
- Sunrise on the beach
- Guided Imagery Meditation - a clear still lake
- A meditation for pain relief
How often should I practice?
Consistency matters more than duration. Even 5–10 minutes daily can help retrain your pain response and build a sense of safety in your body.
Is guided imagery a replacement for medical treatment?
No—it’s a complementary tool. It doesn’t replace medications or physical therapies but can enhance their effectiveness by reducing anxiety and improving overall well-being.
Can it help with emotional pain too?
Yes. Guided imagery often brings a sense of emotional safety, which is especially helpful for those navigating chronic illness, relational trauma, or grief. It can foster self-compassion and resilience alongside physical relief.
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