Today I'd like to share another technique that can support people living with chronic pain: guided imagery, also known as visualization. This is the second part of a relaxation session that is often combined with progressive muscle relaxation.
What is guided imagery?
Guided imagery is a technique in which you use your imagination to transport yourself to a place that feels calm, safe, and pleasant.
It could be:
- A beach
- A forest
- A favorite vacation spot
- A cozy kitchen that smells like freshly baked cake
- Or any scene you associate with relaxation
This practice can lower stress, calm the nervous system, and offer a moment of relief. For many people with chronic pain, including trigeminal nerve pain, it can be a way to regain even a small sense of peace in the body and mind.
What does a guided imagery session look like?
You start in a comfortable position and take a few deep breaths.
Then you focus on your chosen mental image.
During a guided visualization, you are encouraged to notice:
- What you see in your imagined place
- What sounds reach you
- What scents float in the air
- What you can touch in your surroundings (sand, leaves, the warmth of the sun)
- How you move in this imagined world — are you walking, sitting, resting?
With each moment, you go deeper into your peaceful place, and the body begins to respond as if it were truly there — muscles relax, breathing slows, tension fades.
At the end, you bring awareness back to how your body feels and gently return to the present moment — moving your hands, your feet, slowly opening your eyes.
Why does it work?
Guided imagery harnesses the brain's natural capabilities.
When you imagine something pleasant, the body responds as if it were actually experiencing it:
- Muscle tension decreases
- Breathing and heart rate slow down
- Stress levels drop
- Sense of safety and control increases
This can be especially valuable for people with chronic pain, particularly when pain triggers tension in the face, neck, or the entire body.
An exercise for those who want to try
If you'd like to practice guided imagery on your own:
- Choose one calm place in your imagination.
- Over the next few days, try returning to that same image.
- Write down how you felt before and after.
- Notice what helped you relax the most — sounds? Images? Scents?
Consistency matters more than the length of the practice.
Natalia — since 2014 I've been living with trigeminal nerve pain. I write in plain language, based on reliable sources and personal experience. Read my story →
Frequently Asked Questions
What is trigeminal neuralgia?
Trigeminal neuralgia is a chronic facial pain condition. It manifests as sudden, severe, usually one-sided pain attacks — often described as an electric shock. A single attack typically lasts from a few seconds to about two minutes.
What is guided imagery and can it help with pain?
Guided imagery (visualization) is a relaxation technique where you use imagination to mentally visit a calm, safe place. Research shows it can lower stress, calm the nervous system, and reduce pain perception — especially helpful for chronic facial pain.
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