How Guided Imagery Can Improve Your Sex Life

When it comes to enhancing your sex life, most people think about communication, hormones, or maybe even positions. But what if a powerful and underutilized mental tool could help you reconnect with your body, enhance arousal, and reduce performance anxiety? That’s where guided imagery comes in.

As trusted relationship and sex therapists, we often integrate guided imagery into treatment plans to help individuals and couples strengthen intimacy, feel more confident in their bodies, and safely explore desire. Whether you're experiencing low libido, sexual trauma, or disconnection from your partner, guided imagery can be a powerful pathway to healing and pleasure.

What Is Guided Imagery?

Guided imagery is a mind-body technique that uses mental visualization to promote physical, emotional, and psychological well-being. Typically practiced with a therapist or through self-guided exercises, this method involves imagining scenarios designed to elicit calm, pleasure, or healing.

In sex therapy, guided imagery focuses on cultivating arousal, reducing anxiety, healing from past trauma, and deepening emotional connection. By tapping into the imagination, people can safely explore their sensuality and rewire unhelpful thoughts about intimacy.

The Science Behind Guided Imagery and Sexual Wellbeing

Guided imagery is not just creative daydreaming—it’s backed by science. Neuroimaging studies show that the brain responds to imagined experiences in ways similar to real ones. When used regularly, guided imagery activates neural pathways related to relaxation, pleasure, and even motor function, making it a powerful tool for addressing sexual issues. A systematic review of the literature suggests mindfulness-based interventions can improve sexual desire and arousal in women with low libido.

A 2023 study found that guided imagery interventions significantly reduced anxiety symptoms and improved the quality of life in patients with anxiety disorders. This suggests that guided imagery can be an effective tool for managing anxiety, which is often linked to sexual dysfunction.

How Guided Imagery Can Help Your Sex Life

Reduces Performance Anxiety

Performance anxiety can affect people of all genders and orientations. Whether you're concerned about reaching orgasm, maintaining an erection, or meeting a partner’s expectations, anxiety disrupts the natural rhythm of intimacy.

Guided imagery promotes relaxation and self-trust by allowing the brain to "practice" scenarios in a safe, low-pressure environment. Visualization exercises that focus on confidence, touch, and pleasure can help desensitize the nervous system and break the cycle of fear.

A 2024 study in the Journal of Education and Health Promotion demonstrated that music-guided imagery can improve sexual dysfunction for women. The intervention led to enhanced desire, arousal, and orgasm, indicating that guided imagery can effectively reduce performance anxiety and improve sexual functioning.

Builds Body Confidence

Many individuals struggle with body image issues that interfere with sexual satisfaction. Negative self-perception can lead to avoidance, self-consciousness, or disconnection during intimate moments.

Guided imagery can challenge those beliefs. By visualizing your body as strong, sensual, and worthy of pleasure, you begin to shift your inner dialogue.

A 2023 pilot study published in the Journal of Sexual Medicine found that a virtual, group-based mindfulness intervention for midlife and older women with low libido led to significant reductions in sexual distress. While the study focused on mindfulness, it highlights the importance of mental practices in enhancing sexual well-being, which can be complemented by guided imagery techniques.

Reconnects You to Desire

Life stressors, medical issues, parenting, and relational tension can all dull desire. When arousal feels out of reach, guided imagery offers a way to reconnect with what turns you on without pressure or expectation.

Imagining sensual experiences that evoke warmth, curiosity, or eroticism can reignite the internal spark many clients report losing over time. In fact, guided imagery is one of the most empowering tools we offer in sex therapy when clients seek support for low libido or desire discrepancy in their relationships.

Research suggests that using sexual imagery strategies with a long-term partner may increase desire and infatuation. This indicates that guided sexual imagery can be a helpful strategy for couples to enhance their sexual connection and desire.

Heals Sexual Trauma

Survivors of sexual trauma may struggle with dissociation, fear, or discomfort during intimacy. Guided imagery creates a safe internal space where individuals can explore sensations and touch on their own terms, with full control over the experience.

Through consistent practice, guided imagery can help build new neural associations between sex and safety, reclaiming pleasure as a choice rather than a threat. While more research is needed, guided imagery has shown to be helpful for many health conditions including stress, fatigue, chronic illness, depression and anxiety.

Improves Emotional and Erotic Connection

Couples can also benefit from guided imagery, whether practicing it together or individually. Visualizing emotional closeness, intimacy rituals, or even shared fantasies can reignite erotic energy and deepen connection.

Mindfulness-based therapy practices, including guided imagery, can significantly enhance sexual experiences by helping individuals stay present and focused during sexual activity. Techniques like using positive mental images can influence individuals’ emotional experience, enhance self-awareness, and improve sexual arousal and desire. Accessing imagination and fantasy through guided imagery may increase pleasure and promote positive attitudes about sex.

In sex therapy sessions, we encourage partners to use imagery as a bridge to more open conversations about desire, boundaries, and pleasure. Even just five minutes a day can shift the emotional tone in a relationship.

How to Practice Guided Imagery at Home

Exploring guided imagery doesn’t have to be complicated. In fact, practicing at home can enhance your results when combined with therapy or serve as a great standalone practice.

Here’s how to begin:

Step-by-Step: Solo Guided Imagery for Sensual Connection

• Set the Space. Choose a quiet, comfortable environment where you won’t be interrupted. Use soft lighting or calming music if it helps.

• Focus on Breath. Sit or lie down, close your eyes, and take a few deep, slow breaths. Let your body settle.

• Create Your Scene. Picture yourself in a place that feels sensual, safe, and peaceful—a beach at sunset, a luxurious bath, a soft bed.

• Engage Your Senses. What do you see, hear, smell, feel? Imagine your body relaxed, warm, and open to sensation.

• Add Gentle Touch (Optional). Lightly touch your arm, neck, or chest in a way that feels comforting or arousing. Breathe into the sensation.

• Invite Desire. Think of an erotic or intimate scenario that brings pleasure. Let it unfold slowly. You’re not performing—you’re exploring.

• Return Gently. When you're ready, slowly bring yourself back to the present. Reflect on what you felt and learned.

Practice this a few times per week to start building new pathways between your imagination, body, and arousal response.

Guided Imagery Apps and Tools

If you prefer structured guidance, several apps and recordings can support your practice:

• Insight Timer – Free meditations, including sensual and body-based imagery

• Sexual Mindfulness by Dr. Lori Brotto – Evidence-based resources for sexual healing

• Calm – Though not specifically erotic, many sessions focus on embodiment and self-connection

• Headspace — Free guided meditations and techniques

These tools can help you establish a regular practice and deepen your connection to your body and desires.

Ready to Explore Guided Imagery in Therapy?

Guided imagery is just one of the many tools available to help you live a fuller, more connected sex life. Whether you’re facing challenges around desire, trauma, or relationship dynamics, working with a trained sex therapist can make a profound difference.

The Top Sexual Health and Wellness Trends for Couples in 2025: Boosting Intimacy, Connection, and Pleasure

As we head into 2025, sexual health and wellness are increasingly seen as integral parts of overall well-being. Couples are becoming more mindful of their intimacy, with a growing emphasis on both physical and emotional connection. Sexual health isn't just about satisfying a physical need—it's also about fostering communication, trust, and exploring new ways to connect with each other.

What Are the Latest Sexual Health and Wellness Trends for Couples?

In this blog, we’ll dive into the latest trends in sexual health and wellness for couples. From mindfulness techniques to high-tech gadgets, there's a lot happening in the world of intimacy. So, let's explore what's making waves in the bedroom (and beyond) for couples in 2025!

Mindfulness and Meditation for Deeper Connection

In a world that's constantly busy, many couples are rediscovering the power of mindfulness to bring a new layer of intimacy to their relationships. Mindfulness isn’t just for stress management—when applied to sexual wellness, it’s a tool that helps partners become more aware of the present moment. It’s about tuning in to the sensations, emotions, and energy shared during intimate moments.

Practices like guided meditation or breathwork can help couples relax, reduce performance anxiety, and shift the focus from "how" to "what"—that is, focusing on the connection instead of worrying about technique or outcomes. This trend aligns with a larger movement toward prioritizing mental and emotional well-being in intimate relationships. Couples who practice mindfulness together often report a more connected, satisfying, and fulfilling sexual experience.

Pro Tip: Try incorporating a 5-minute guided meditation or a simple breathing exercise before being intimate to set a calm, mindful tone.

Sexual Wellness Tech: Gadgets and Apps for Modern Couples

Technology is transforming every aspect of our lives, and sexual wellness is no exception. Sex tech is rapidly evolving, offering couples new ways to enhance their intimacy through wearable gadgets, apps, and even virtual reality.

• Wearable Devices: There are a variety of products on the market now that help couples monitor their sexual health, track arousal, and even create personalized experiences. Devices like smart vibrators or couples' toys synced to mobile apps allow for remote control, whether for long-distance couples or those looking to experiment in the bedroom.

• Sexual Health Apps: Apps that offer personalized tips on improving sexual wellness, tracking libido, and even teaching tantric techniques are gaining traction. These apps often include features like guided sexercises, communication tools to help couples express their desires, and even tips for improving intimacy.

• Virtual Reality (VR) and Augmented Reality (AR): While still in its early stages, VR and AR are beginning to offer new ways for couples to explore intimacy. Imagine using VR to enhance shared sexual experiences, or even creating immersive environments that help couples feel more connected while navigating long-distance relationships.

Pro Tip: Invest in a high-quality couples' toy that syncs with your partner's device. It’s a fun way to create shared experiences, even when you’re not physically together.

Holistic Approaches to Sexual Health

Sexual wellness isn't just about what happens in the bedroom—it’s about what happens in the rest of your life, too. In 2025, more couples are embracing holistic approaches to enhance their sexual health. This trend takes into account the connection between physical, emotional, and mental well-being.

• Herbal Supplements: Natural supplements like maca root, ginseng, and horny goat weed are becoming popular for boosting libido, improving energy, and enhancing sexual satisfaction. These herbs are often combined into supplements aimed at balancing hormones and improving circulation.

• Aromatherapy: Essential oils and aromatherapy are becoming more common in sexual wellness routines. Certain scents, like lavender, ylang-ylang, and sandalwood, are known for their calming and aphrodisiac properties. Aromatherapy can create a relaxing environment, reduce stress, and improve emotional intimacy.

• Nutritional Focus: Many couples are looking at their diets to improve their sexual health. Foods like dark chocolate, avocados, and nuts (like almonds and walnuts) are known for their libido-boosting properties. By focusing on a well-rounded, nutrient-rich diet, couples are learning to support their sexual wellness naturally.

Pro Tip: Try creating an at-home wellness ritual that combines aromatherapy with a natural supplement. It’s a relaxing way to get into the mood and enhance your energy.

Prioritizing Communication Over Performance

In a world filled with unrealistic expectations (thanks, social media), many couples are shifting their focus from "performing" in bed to communicating openly and honestly about their desires, boundaries, and needs.

Gone are the days of assuming your partner knows what you want without saying it. Open dialogue about desires, fantasies, and even discomforts is crucial for building trust and intimacy. Couples are also finding ways to talk about their sexual health more openly, whether it’s discussing contraception, sexual history, or boundaries.

Pro Tip: Regularly check in with your partner about what feels good, what doesn’t, and what both of you might want to try next. This kind of communication is key to deepening your bond and making sex more enjoyable for both parties.

Pleasure Mapping: Exploring New Sensations Together

Forget about the pressure to “perform” or “achieve” something specific. The latest trend in sexual wellness is all about exploring pleasure mapping—a process of learning about your own and your partner’s unique body and its responses.

This trend encourages couples to take a more explorative, non-goal-oriented approach to sex. It’s about discovering new ways of touching, stimulating, and connecting without the pressure of an orgasmic finish. By focusing on pleasure and sensation rather than performance, couples can experience a deeper, more satisfying intimacy.

Couples might experiment with different forms of touch, explore different areas of the body, or try out new techniques (like slow sex or mutual masturbation) to understand what brings pleasure. This process of exploration can make intimacy feel more adventurous and less about fulfilling expectations.

Pro Tip: Set aside a date night where both partners explore new touches, sensations, or positions without the expectation of orgasm. Focus purely on the experience.

Final Thoughts

Sexual health and wellness for couples are moving beyond traditional ideas of intimacy and performance. In 2025, the focus is on holistic well-being, mindfulness, open communication, and using technology to enhance connection rather than replace it.

Whether you're experimenting with tech gadgets, embracing new wellness practices, or learning how to communicate more openly, the key is to stay present, authentic, and engaged with your partner. As we move forward, one thing is clear: a healthy sexual relationship is about much more than just sex. It’s about connection, trust, and mutual growth.

Explore these trends with your partner and see how you can both grow together—emotionally, mentally, and physically. The future of intimacy is exciting, and it’s all about creating deeper connections and fostering wellness in all aspects of your relationship.

Want more tips on sexual health and wellness for couples? Stay tuned for more articles, or explore our resources to improve your intimacy journey today!

5 Somatic Techniques for Self-Soothing

In the hustle and bustle of modern life, finding moments of tranquility can seem like a challenge. Amidst the chaos, people utilize somatic techniques to approach healing and self-soothing. These practices delve into the intricate connection between the mind and body, offering a pathway to release tension, ease anxiety, and nurture inner peace. In this blog, we'll explore somatic techniques, how they can be practiced for self-soothing, and their effectiveness in promoting nervous system relief.

What is Somatic Healing?

Somatic healing is an integrative approach that recognizes the interconnectedness of the body and mind in processing emotions and experiences. Unlike traditional talk therapy, somatic therapy focuses on bodily sensations, movements, and postures to address underlying issues contributing to stress, anxiety, and trauma. By engaging the body's wisdom, somatic techniques facilitate the release of pent-up emotions stored within the nervous system, paving the way for profound healing and self-awareness.

5 Somatic Therapy Techniques to Try

1. Deep Breathing

Begin by finding a comfortable seated or lying position. Close your eyes and take slow, deep breaths, allowing your belly to expand with each inhale and contract with each exhale. Focus your awareness on the sensation of the breath entering and leaving your body. This simple yet powerful technique activates the parasympathetic nervous system, promoting relaxation and reducing stress.

2. Progressive Muscle Relaxation

Find a quiet space where you can lie down comfortably. Starting from your toes, tense each muscle group in your body for 5-10 seconds, then release and relax completely. Work your way up through your legs, abdomen, chest, arms, and neck, paying attention to any areas of tension. Progressive muscle relaxation helps to relieve physical tension and promotes a sense of calmness throughout the body.

3. Body Scans

Sit or lie down in a comfortable position, allowing your body to settle into a relaxed state. Bring your attention to different parts of your body, starting from the top of your head and moving down to your toes. Notice any sensations, tension, or discomfort without judgment, simply allowing them to be present. Body scans cultivate mindfulness and promote self-awareness, helping to dissipate stress and anxiety.

4. Grounding Techniques

Find a stable surface to sit or stand on, such as the floor or solid ground. Take a moment to notice the sensation of your feet making contact with the surface beneath you. Imagine roots extending from the soles of your feet, anchoring you to the earth below. Take slow, deep breaths as you visualize yourself grounded and supported by the earth's energy. Grounding techniques help to stabilize the nervous system and promote a sense of security and stability.

5. Gentle Movement

Engage in gentle movement practices such as yoga, tai chi, or qigong to reconnect with your body and breath. Focus on slow, deliberate movements coordinated with your breath, allowing tension to melt away with each mindful gesture. Gentle movement practices enhance body awareness, promote flexibility, and facilitate the flow of energy throughout the body, supporting nervous system relief and self-soothing.

Effectiveness of Somatic Techniques for Self-Soothing

Somatic techniques offer a holistic approach to self-soothing by addressing both the physical and emotional components of stress and anxiety. By tuning into bodily sensations and utilizing breath, movement, and mindfulness, these practices help to regulate the nervous system, promote relaxation, and cultivate a sense of inner calm. Whether it's through deep breathing, progressive muscle relaxation, body scans, grounding techniques, or gentle movement practices, somatic techniques effectively empower individuals experiencing PTSD-like symptoms to tap into their innate capacity for healing and self-awareness. A 2021 study suggests that engaging in these somatic techniques is effective for both traumatized and non-traumatized populations. Their effectiveness with other specific disorders and symptom sets are promising but currently being studied.

What is the Most Effective Somatic Technique?

The effectiveness of somatic techniques varies from person to person, as each individual may resonate differently with specific practices. In my experience with clients, they report that the five techniques described above are particularly helpful with stress or anxiety responses in the body. Deep breathing is a great option if you are in public as it tends to be more accessible and discreet. Progressive muscle relaxation can be helpful when you are feeling tight or clenching muscles or when you are having difficulty falling asleep. Body scans are a great way to start your day as it reinforces the mind-body connection before going about your routine. Grounding techniques seem to be most effective with clients that feel stuck in rumination and want to feel more connected to reality. If engaging in the techniques outlined above prove difficult or there is a feeling of disconnection from your body, somatic-based psychotherapy can help people reintegrate the mind-body connection.

TLDR

Somatic techniques offer a practical pathway to self-soothing and nervous system relief by leveraging the body's innate wisdom. Deep breathing, muscle relaxation, body awareness, grounding, and gentle movement practices provide accessible tools for managing stress and anxiety, fostering inner peace amidst life's demands. Seeking help to reintegrate the mind-body connection can be done through working with a somatic therapist.