Guided Visualization: Friendship

Guided visualization is one of many relaxation tools that some people find beneficial as a coping skill. Today I am sharing a visualization exercise focused on friendship.

Please note, like with all coping skills, not everyone benefits from guided visualization. If these kinds of exercises cause distress, stop. Additionally, as the name suggests, guided visualization relies on being able to conjure images in your mind. Approximately 3% of the world population has something called aphantasia, which refers to an inability to picture things in your mind. Some people have limited ability to imagine things even if they do not have full aphantasia. Everyone experiences thoughts differently, which is okay – it’s just another component of human neurodiversity! But if you’re part of this group, you might not enjoy an activity that involves visualization.

If guided visualization helps you, though, I hope you enjoy this exercise!

women posing in the camera
Photo by Polina Kovaleva on

Begin by finding a comfortable seated position, either on a chair or on the floor. Close your eyes gently. Take a deep breath in through your nose, filling your lungs fully, and then exhale slowly out through your mouth.

Let the external world fade away. Bring your awareness inward, to the center of your chest, your heart space. Visualize a warm, golden light there. This light represents love, trust, and the warmth of friendship. With every inhale, let this light expand, and with every exhale, let it glow even brighter.

Think of a close friend, someone you love and trust completely. As you picture them in your mind’s eye, see their face light up with a smile. Notice the feelings that arise in your heart. What do you feel? Inhale deeply, drawing in all the good times, the laughter, the shared memories. Exhale any distance or misunderstandings, letting go of any feelings of regret or pain.

Imagine sitting with your friend in a calm, relaxed place, maybe a quiet park or a cozy room. You’re both enveloped in the golden light of friendship. You’re both safe, understood, and cherished. In this space, you don’t need words. Feel the deep connection, that thread of understanding and mutual respect that ties you both.

Inhale gratitude for having such a bond in your life. Exhale, sending out wishes for their well-being, happiness, and peace. Inhale love. Exhale forgiveness. Inhale hope for the future. Exhale the challenges your friend has helped you overcome.

As you begin to bring your awareness back to the present moment, slowly wiggle your fingers and toes. Deepen your breath, awakening your body. Open your eyes gently. Carry this feeling of warmth, gratitude, and connection with you throughout your day, cherishing the gift of friendship.

Thank you for joining this meditation on friendship.

Published by Dr Marschall

Dr. Amy Marschall received her Psy.D. from the University of Hartford in September 2015. She completed her internship at the National Psychology Training Consortium with specializations in assessment and rural mental health. Currently, she specializes in trauma-informed and neurodiversity-affirming care, and she is certified in telemental health. Dr. Marschall runs a private practice, RMH Therapy, where she provides individual and family therapy as well as psychological assessments across the lifespan. Dr. Amy Marschall is an author and professional speaker.

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