Senior Nutrition Program Activity Guide:

Guided Imagery Relaxation

Guided imagery is a simple way to address health and 

well-being. This relaxation technique involves focusing 

on a specific object, sound, or experience. Benefits can 

include strengthening the immune system, reducing pain, 

decreasing depression, and improving sleep. 

This activity requires at least one person to lead the 

activity and one participant. It can be offered by phone 

or virtual platform (e.g., Zoom meeting). The leader 

needs a script for the session and the ability to play soft 

background noise like instrumental music or ocean sound.

Coordination

Assign someone to plan and manage the activity.

Select a time and date for the event and schedule the 

teleconference or online meeting event.

If requiring registration, create a sign-up form and 

distribute to potential participants.

Remind participants the day before the event and tell 

them how they can prepare (e.g., quiet space).

Start the event 15 (phone) or 30 (video) minutes early 

to troubleshoot any technical issues.

Sample Script

After welcoming everyone and answering questions, give 

the following directions as well as any others specific to their 

unique activity and format (e.g., placing phones on mute).

Find a quiet place, free from distractions. Lie on the floor 

or recline in a chair. Loosen any tight clothing. Close your 

eyes. Rest your hands in your lap or on the chair. Take a 

few slow, even, deep breaths, in through your nose, and 

out through your mouth.

Very slowly, begin the guided exercise. Suggested places 

for long pauses are represented by an arrow.

Imagine you are walking down a path in a beautiful forest. 

There are some big evergreen trees, some smaller oak 

trees, dogwood trees with white flowers, and some very 

fragrant trees. The air smells so crisp and fresh. 

It feels wonderful to be out here, in nature, enjoying the 

beauty. It is a warm summer day, and the sun is shining 

through the branches of the big trees. 

As you continue to walk, the path divides. You decide to go 

down the right side of the path. In the distance, you hear 

the sounds of water. You slowly walk towards the sound, 

taking in all the beauty along the way. At the end of the 

path, you see a stream. As you gaze up, you see the most 

beautiful waterfall in front of you.

It is calming and the sun is cascading down onto large 

rocks. The sound of rushing water relaxes you. You can 

feel the mist coming off the waterfall. It feels cool and 

refreshing on this warm summer day. 

You decide to sit for a while and enjoy the spectacular 

scenery. Just sit, relax, take in all the beauty, and escape 

from the hustle and bustle of life. As you sit in this magical 

place, you feel a calm come over you. 

As you are taking in the beauty of this place, you notice a 

green leaf in the stream. Allow this leaf to carry away any 

worries and stress. Watch the leaf as it floats slowly down 

the stream, over the rocks, and fades away. Just let go. 

Just let go.

Here in this place, any stress or worries seem to be 

washed away. It clears your mind and carries away any 

frustration and difficult thoughts.

There is a feeling of calm and relaxation here. 

It is now time to return home. As you stand up, you take one 

more look at the stream, the waterfall, and the beauty this 

place offers. You head back down the path, feeling calm. 

You know you can come back to this peaceful place at any 

time to calm your body and mind and let go of any worries 

or stress. This calm, peaceful place by the waterfall invites 

you to wash away your worries or stress anytime.

You feel calm and refreshed now. You can feel renewed 

energy entering your body and revitalizing you completely. 

You take in a deep breath, and when you are ready, open 

your eyes.

The Administration for Community Living (ACL) is an operating division of the U.S. Department of Health and Human 

Services. ACL administers the National Senior Nutrition Program, which is funded by the Older Americans Act. ACL.gov