3 Imaginal Techniques to Calm Anxiety and Get Unstuck

Do you ever feel stuck? Maybe it’s a decision you can’t make, a problem you can’t solve, or an assignment that just won’t move forward. The more time and energy you spend on it, the worse the anxiety feels. Frustration builds, and it can feel like you’re facing an unbreakable wall.

If this resonates, you’re not alone. In this post, I’ll share three imaginal meditation techniques that can help you calm anxiety, reset your perspective, and return to your challenges with fresh insights.

Why Imagination Helps Calm Anxiety

In my counselling practice, I’ve found that inner images have a powerful calming effect. They engage the mind more fully in meditation, making it easier to disconnect from racing thoughts.

C.G. Jung and later thinkers suggested that images are “the primary data of the psyche.” In other words, imagination connects us directly to the unconscious, where feelings like anxiety originate, but also where creative solutions and new perspectives can surface.

By working with imaginal techniques, you cannot only ease anxiety but also unlock insights from a deeper level of awareness.

The Preparation: Relaxation & Mindfulness

Before starting any of the techniques, it’s important to settle your body and mind. Here’s a simple preparatory sequence:

1. Get comfortable. Sit or lie down in a warm, relaxed position.

2. Scan your body. Starting from your toes, bring your attention slowly up through your body until you reach the top of your head.

3. Focus on your breath. Count your breaths (in or out) from 1 to 10, and repeat. After a few minutes, let go of counting and simply observe your breath. Thoughts will come and go, let them pass like clouds.

Once your mind feels calmer, you’re ready to try an imaginal technique.

1. Flying-Up Imagery

This technique helps you widen your perspective and reduce anxiety by lifting your awareness beyond your immediate concerns.

• Picture yourself in your current state, with as much detail as possible.

• Imagine slowly lifting upward: first to the ceiling, then above your home, your neighbourhood, and higher into the sky.

• Keep going until you can see the Earth from space, and then beyond, merging with the universe itself.

Notice what arises at this point. Don’t control the images, just observe them. Afterward, jot down any feelings or symbols that surfaced. Sometimes their meaning becomes clear only after some time has passed.

2. Processing Through Body-Image

This method combines body awareness with imagination to process anxious or frustrating emotions.

• Locate where you feel discomfort in your body (chest, stomach, breath, etc.).

• Breathe into that area and amplify the sensation.

• Visualize the discomfort as an image — for example, a wire, a blade, or a heavy stone.

• Imagine removing it, and fully experience the relief in your body.

This often leads to a noticeable release of tension and calmer emotions.

3. Free Imaginal Journey

This is a more exploratory practice, and the most powerful when done with a therapist. Inspired by Jung’s “active imagination,” it allows you to let your inner world unfold spontaneously.

• Once relaxed, allow a landscape to appear in your mind. Don’t guide or judge it.

• Imagine yourself inside this landscape, noticing your appearance, surroundings, sounds, smells, temperature, and feelings.

• If events unfold, let them happen naturally — like being on a journey. Stay connected to your breath throughout.

After the session, take notes. Ask yourself: What do these images mean to me? A dragon, a forest, or a bright sky may all be symbols from your unconscious that connect back to your life situation.

If at any point the experience feels overwhelming, stop, open your eyes, and ground yourself in your surroundings.

Closing Thoughts

These imaginal techniques can help you:

• Calm anxiety

• Reconnect with yourself

• Gain fresh insights into what’s keeping you stuck

While you can practise them on your own, they’re often most transformative when explored with a therapist. With time, they can open new pathways to understanding — and help you move forward with clarity and calm.