Guided Imagery Script: Self-Esteem [Adapted from materials from Inner Health Studio and Performance Resource Press] Self-esteem is how people value themselves. Low self-esteem can hold people back from being the best they can be. This guided imagery will help you relax and promote a positive self-image. In consistently reaffirming yourself to be worthy, capable, and competent over time, you gradually build positive selfesteem. Begin by becoming very relaxed. Make yourself comfortable in a setting free of distractions for the next few minutes. Find a naturally relaxed sitting position and open posture, your hands resting in your lap or at your sides, your legs uncrossed, and your head balanced in a neutral position. Start to relax your body. Take a deep breath in through your nose hold it gently...and let it out through your mouth. Breathe in again...pause...and exhale fully. Breathe in pause... and out. In... Out. In. Out. Keep breathing naturally. With each breath out, you become more and more relaxed. If any anxious thoughts linger, leave them where they are for the moment. You can tend to them later. Pick a spot in the room for your eyes to comfortably focus on. Hold the focus briefly, and then let that focus go soft. If you choose, you can let your eyes close anytime you like. Notice some areas in your body where tension tends to linger: your shoulders, jaws, neck, back, chest, stomach, and hands. Focus first on your shoulders. See how your shoulders relax as your attention is focused on them. Feel the muscles as they loosen and your shoulders as they ease off... Allow your jaws to relax. Let your lower jaw drop slightly, allowing a space between your upper and lower teeth. Feel the muscles of your face become smooth, loose, and relaxed. Turn your attention to your neck. See how you can let the tension go as you relax the muscles of your neck. Let the relaxation flow down the length of your spine, relaxing all the muscles along the way. Feel the relaxation in your neck and back.
As you become aware of the rhythm of your breathing, let the tension in your chest dissipate with each breath and feel your stomach muscles smooth themselves out and the calm settle in. Now focus on your hands. Open and close your hands a few times wiggle your fingers and then relax. Let your hands be limp and loose. Scan your body now for any other areas that might be tense. For each area, imagine directing your breath to that area. Imagine breathing in relaxation...and breathing out tension. Breathing in a feeling of relaxation, and exhaling all the tension. Feel your muscles more relaxed with each breath. Continue to scan your body, relaxing each area. Now you are feeling calm and relaxed. Your whole body feels heavy, and you feel grounded, centered, and peaceful. Now begin to create a picture in your mind. Imagine a place where you feel completely at ease. It might be a place where you have been, somewhere you have wanted to be, or it could be imaginary. Imagine this place where you feel calm and happy and you feel you belong. Start adding details to this place in your mind. Visualize the sights sounds and smells... Imagine your physical sensations of comfort and feel the pleasant temperature as you go about doing the activities you enjoy there. Immerse yourself in how safe and calm you feel in this place. And you feel at peace with yourself. Now, stay in this peaceful place as you remind yourself of the following affirmations. Imagine that these affirmations are true for you in this moment and take note of how much more positively you feel about yourself. Say each affirmation silently or out loud with conviction. Use your imagination to fully believe each affirmation. Let s begin. I am at peace with myself. I feel my presence in this world. I appreciate who I am. All people have value, and I value myself as a person and what I have to offer. I respect myself just as I respect others.
I care about myself. I deserve to relax. I enjoy being content. I deserve to be happy. I remember fondly many memories from my past. I forgive myself for my mistakes. All people make mistakes. I used to feel regret for some of my mistakes because I am a good person and want to do the best that I can. And now, I am still a good person and I let go the feelings of regret because I have learned and moved on. I am bigger and better than my mistakes. I forgive myself for mistakes I have made, because I have felt bad about them long enough. I have suffered enough, and now it is time to be free. By freeing myself from past mistakes, I can move on and do good things. I forgive myself, and I am ready to do more good things. I feel good about who I am today. I accept the person that I am. I accept my flaws and accept my strengths. I see my shortcomings not as weaknesses but as strengths not yet developed. I eagerly develop new strengths. When my mood is low, I accept my emotions and recognize that the low mood will pass, and I will be happy again. I nurture the child within me.
Life is good, and I enjoy being part of it. I enjoy the present, and I look forward to the future. I approach challenges with strength. I am a human being with flaws. I enjoy being who I am and love myself as I am. I do not have to be perfect to be okay as a person. I accept my imperfections and the imperfections in what I do. I do the best that I can at the time. I give 100% when I can and when I choose to put the effort toward things that are important. My efforts are good enough, and what I do is good enough. I am a good friend to myself and others. I am creating loving and healthy relationships. I am likable and lovable. I feel secure in who I am, and do not need to compare myself to others. All of the strengths I have ever had are present in me today. Even if not all of my strengths are showing right now, I still have the same positive character. I hold all those strengths of character and will use those strengths again. I look forward to the good times. My future is bright and positive. I accept myself just as I am. I care for myself. I take time for myself, and enjoy it. I deserve time for myself, and I feel good about taking this time regularly.
I handle difficulties with grace. I allow myself to experience and express emotions both negative and positive. I am perfectly all right just the way I am. I am a valuable human being. I feel confident. I feel secure. Think again about your peaceful place. Picture yourself enjoying this environment. Acknowledge the feelings you are experiencing after repeating the affirmations. Accept any positive or negative feelings you are having. Allow yourself to feel calm and at peace. Now it is time to leave your special place. You know that you can return here in your imagination any time to relax, to feel calm, comfortable, and safe. Take with you the feelings of acceptance of yourself, and belief in the affirmations. Continue to feel positive and accepting of yourself. Hold onto this feeling of growing self-esteem as you return to your day. Begin to wake up your mind and body... returning your awareness to the present. Wiggle your fingers. Feel your hands and arms reawakening. Wake up your feet and legs by wiggling your toes. Shrug your shoulders... Turn your head from side to side... Feel your body waking up. When you are feeling awake and alert, you can return to your usual activities, feeling calm, refreshed, energized, motivated, and confident.