Another method to help you feel relaxed and more pleasant is to imagine being in a safe, calm, and restful place. This about your dream place. It can be anywhere that you have already been or an imaginary place. Imagine a picture of it and concentrate on the calming and peaceful things in the picture. Try to make the picture as real as possible by imagining the colors, sounds, smells, and textures of the things in the calm place.
For example, hear the sound of the waves breaking on the beach. Feel the warm sun shining on your face. Hear the laughter of happy people around you. Smell the scent of the salty ocean water or spring blossoms. Feel the texture of the sand below your feet and the wind blowing gently through your hair. Avery time you hear, see, of feel something unpleasant, don’t panic. Just gently bring your thoughts back to the good things.
Regularly practice imagining your calm place and continue to fill in more pleasant details. Concentrate hard on your calm scene and see if it helps you to relax.