GUIDED IMAGERY

by Dr. Carol Renaud Gaffney

Preparation

In guided imagery you allow your mind to transport you to a time and a place of your choosing — a place where you can be safe and quiet. The experience is unique for each individual even though the instructions are the same. As you give yourself a personal place, you provide yourself with a respite from the frantic day. In guided imagery, as with meditation, you can choose the length of time that you would like the experience.

Allow yourself to stay in the visualization for as long as you would like. You will finish when you are ready. You will feel refreshed and alert when you are done.

Practice

When you are physically comfortable begin to breathe deeply and completely. With each breath out you become more relaxed both physically and mentally. You let the chair or sofa or bed support your body. You become aware of the points of contact between you and your support. You become more and more relaxed as tension and stress leave your body with each outbreath. Each time you are aware of sounds in the environment, the sounds take you to a deeper state of relaxation.

Let your mind drift to a place that is safe for you. This may be a place that you know about, a place where you have been. This may be a place that exists only in your mind. Whichever it is, you find that it is the right place for you to be right now. While here you allow yourself to know this place very well. You look around and become aware of your surroundings. You look ahead of you and become aware of any objects and their shapes, the colors, the brightness or darkness. You turn slowly and become more aware of what is here, whether you are alone or with company. You become aware of the experience. You know that you are safe. As you look around, you are aware of anything that you want to change. You add or change whatever you would like. This place is just for you, a place of acceptance and love.

Listen carefully and know your place through its sounds.

Allow yourself to touch anything you want to touch. Know your place through touch.

Allow yourself to move freely in your place. No one but you knows what you are doing. You can sit, stand, run, jump, or fly if you would like. You are completely free with no criticism and no judgements.

Breathe deeply and as you do, become aware of your breath and any aromas that fill this space. Know your place through its smell.

Become aware of your feelings. Know yourself by how you feel while you are here.

Become aware of the experience of safeness and of the pleasure you experience while you are here. Allow yourself the enjoyment of being here. Stay here for as long as you would like, exploring, resting.

When you are ready to return to your day, count slowly backwards from five to one, increasing your awareness and movement with each number. When you reach "one" your eyes will open and you will be refreshed and alert.