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Institute of Serenity PMB 875, 713 W. Spruce, Deming, NM
Teaching Relaxation, Rest, and Renewal since 2002
Serenity Practice:
Winter 2008/2009
Imagination: The power tool in your mind!
We spend a lot of our time in an imagined world: We live either in the past - remembering events - or in the future - anticipating events. Consequently, using imagination is not new to us.
Often enough, however, we use our capacity to imagine things to our disadvantage, namely by worrying. With worrisome repetitive thought patterns and images, we can make ourselves sick and our life miserable.
On the other hand, with positive thoughts and visualizations we can improve our life situation dramatically.
Whether we want to reduce pain, combat fear and depression, or replenish our energy, we have a powerful tool in our mind to assist us. Imagination - or Guided Imagination (when somebody else guides you) - is one of the oldest healing techniques.
An image can be:
Visual: You are talking over the remodeling of your house with your spouse. While explaining to him/her your ideas, you see the new living room with the alcove window behind the sofa providing a soothing view into the garden.
Audible: You are daydreaming of your next vacation at the beach and you hear the waves rolling up the shores, the seagulls screaming above your head, and the sand crunching under your toes.
Olfactory: You are standing in the garden department of your favorite store in front of the seed rack. You pick a package and you already smell the flowers you are going to plant this spring.
Sensual: You are picking out fabric for your next dress. While you fingers slide over the surface of this or that piece you already sense how it will feel putting on your new dress.
The more of the above qualities your visualization includes, the more effective it will be. For example, if you see the glistening surface of the ocean in the sun, and hear the waves, the seagulls and the sand under your feet, and smell the salty air, and feel the breeze in your hair - it is almost as relaxing for your body as if you were actually at your imagined beach.
More information on Guided Imagery:
In her book, Imagery Healing: Shamanism and Modern Medicine, Jeanne Achterberg tells you more about its history and application.
If you interested in the practical aspect of imagery, read Belleruth Naparstek, Staying Well With Guided Imagery: How To Harness The Power of Your Imagination For Health and Healing.
See the Resource Page for more information on these books.
Here is a little guided visualization designed to relax. Read the instructions a few times before you practice it on your own. Alternatively, have somebody with a pleasant voice read it to you slowly.
If you listen to the audio version, you may open your eyes at any time when you feel discomfort. It also may happen that at some point you don't follow my voice, but instead your imagination takes you elsewhere. This is normal and all right. Don't put yourself down for being "inattentive." Your subconscious probably uses this time optimally.
The Little Lake:
Lie down comfortably and close your eyes. Feel the floor you are lying on, and feel how the floor supports you.
Take deep breaths all the way down into your abdomen – in and out. . . Thoughts of different kinds may go through your mind; let them come and let them go. Your thoughts are coming and leaving all by themselves, as does your breathing.
Direct your attention on your breathing again – allowing yourself to take deep breaths, all the way down into your abdomen.
Make sure that you breathe out as completely as possible – and that you breathe in as fully as it feels comfortable right now.
See if on the exhalation you want to make a little sound that can only be heard by you.
Notice how you get calmer and calmer. Your breath comes and leaves – comes and leaves, by itself. And maybe you notice how your arms become heavier and heavier; pleasantly heavy and relaxed. Maybe you also notice a slight tingling in your fingertips and a sensation of warmth in your hands.
Now make a short trip through your body.
Ask your toes to relax …
Ask your legs to relax …
Tell your stomach to relax …
Tell the same to your chest …
Ask your hands to relax …
Ask your arms to relax …
Ask your shoulders to relax …
Tell now your neck to relax …
Ask your face to relax …
Tell your mind to relax …
Let yourself sink deeper and deeper into the sensation of relaxation and feel safe, calm, and balanced. And while you become calmer and calmer, imagine deep in the center of your body, shortly below your navel a calm and still little lake filled with fresh and calm water…
Now as you feel as still and calm as the lake, let a few pebbles fall into the middle of the lake. Notice how they look like, their color and texture; hear the sound when the pebbles hit the surface of the water; feel how the little waves softly and slowly expand…while you continue to breathe in and out, evenly and deeply . . .
Good.
Now, it’s time to say good-bye to your little lake. Knowing that you can always return to it, slowly bring your attention back to the room. Feel again the floor you are lying on and feel how it supports you.
Now gently open your eyes and stretch yourself out before you slowly get up.
Read the instructions a few times before you practice it on your own. Alternatively, have somebody with a pleasant voice read it to you slowly.
