Guided Imagery Class 1:

Guidelines For Effective Imagery

BY ARLENE F HARDER, MA, MFT
— PHOTO BY FABIAN

Here are many simple and easy-to-learn ideas to help you understand the basics of guided imagery and visualization.

Classes 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

There is nothing particularly difficult about learning imagery and/or meditation techniques. In fact, a good general description of practicing this approach to greater health and well-being might simply be "that which happens when you take time out from your regular activities by (1) first going to a place in which you sit or lie down, (2) then relaxing and turning your mind from scattered thoughts to focus on one idea or sensation and, finally, (3) being receptive to whatever your subconscious might present to you." Actually, once you learn these techniques, you can do them waiting in the check-out line at the supermarket.

The Lotus Position Isn't Necessary

If you're afraid that to learn imagery you'll have to sit for hours cross-legged on the floor, don't worry. Not only is that impossible and uncomfortable for many people, though others swear by it, clinical evidence has shown that such a regimen is not essential for improved physical, mental and emotional health. You can sit comfortably on chairs or lie on the floor — and you don't need to do it more than twenty minutes a day.

Of course, if you are told to practice imagery by always sitting ramrod straight on a hard chair and if, while following those instructions, powerful images arise, it is not uncommon to assume that the position had something to do with it. Similarly, if you are taught to always lie on the floor and, in the process of doing that, realize the insights you experience have changed your view of life for the better, you will tend to believe that lying down made the difference.

Over the years, with different teachers and with trial-and-error on my own, I have discovered that there are no hard and fast rules. I have gotten wonderful results by imagining energy coming down from the top of my head and up from the bottom of my feet. I've used soft chairs, hard chairs, the floor and the bed.

There is no "right" way to do imagery. Imagery works best when it feels right and is congruent with who you are and with your beliefs and values. You are the judge of what is best for you, of what method can best help you discover your unique strengths and coping skills.

Remember that Rome Wasn't Built in One Day

Although imagery is easy to do, don't expect to become an expert at once. Give imagery a chance. After all, you wouldn't expect to build a strong body after one brisk walk or workout, but practice is needed for building both physical and mental muscles.

Fortunately, you can take the classes slowly, doing no more than one a day and repeating any you would like. However, I believe you are most likely to succeed if you make a commitment to doing imagery and/or meditation six days a week for six weeks. If, after that time, you don't feel these techniques are doing any good, then stop. You are the judge of what works best for you. But I am willing to wager that if you make that commitment, you will have developed a habit you won't want to stop. At least it will be something you can fall back on when you need it.

Plagiarism is Encouraged

When you use imagery, you will need to set aside time to practice your new skill. You don't, however, have to come up with every idea by yourself. You aren't being graded on your creativity. Besides, if you freely use images and symbols others have created, you will soon discover that your own creative juices begin to flow -- just as pioneers primed the pump with a cup of water to start the pump working so water could come out the spigot.

It's Easy to Fall Asleep Doing Imagery When You Need Rest

When you fall asleep listening to imagery tapes, don't be afraid you missed something important. Relaxing and winding down from daily routine are some of the reasons for doing imagery in the first place. Trust that you need to sleep more than you needed to remember all of the exercise.

You may, however, find yourself falling asleep when you want to use imagery for a specific purpose, such as gaining insight into a problem. In those situations, if you are fairly sure you do have enough sleep, reduce sleepiness by moving your sessions to earlier in the day or to times before meals. If you have been lying down to practice, sit up to stay more fully awake and alert. Most of all, tell yourself that you can be both relaxed and alert.

Bizarre is Better

In the world of imagery the laws of the physical world don't apply. Dogs can fly and birds can swim. Color can be "heard" and sound can be "seen." As you learn to engage all your senses in the imagery process as much as possible, you will soon discover an exciting world of strange and beautiful images that form the language of your inner landscape. In fact, evidence seems to indicate that the "crazier" the images, often the more effective they become.

So just sit back, relax and engage as many of your senses in the imagery process as possible. You will soon discover an exciting world of strange and beautiful images. By focusing on what you experience and by not judging whether you are doing as well as you think someone else might, you will create your own very special images and they will have the power to impact your life.

Class Exercise: Of Course, You Can Do Imagery

Often when people decide they want to use imagery techniques and hear others describing some fantastic imagery experience, they assume they're not "good" at imagery. Let me assure you that if I am asked to imagine walking through a lush meadow high in the Sierras, I could describe for you a beautiful scene with lots of details. BUT that doesn't mean I necessarily "see" those images. I just get a "sense" of them based on many camping trips into the high country. Even the things I "see" are fuzzy and incomplete. It's rather like looking at pictures in a connect-the-dots coloring book. Even with a few dots you can tell the finished picture will be that of a sailboat. Because you know what sailboats look like, your mind fills in the details.

It is because so many people have misconceptions about imagery that I don't refer to these kinds of exercises as "visualizations," as some people call them, because that can give the impression that when you close your eyes, unless you see bright colors and objects, you are a poor candidate for this technique. But having a "feeling" about something is as much of an "image" as is the ability to describe the color and shape experienced within the mind's inner landscape. Even for those who "see" images easily, the colors and shapes are not at all as vivid as scenes in real life.

That is why the exercise for this class if called Of Course You Can Do Imagery!. I have found this especially helpful for people who are convinced they don't image.

For other class exercises I recommend you first read Using Imagery Scripts. However, this first one is so easy to do that you don't really need any special instructions. Just read it a couple times to be sure you understand what you're asked to do and then do it! (As time allows, I will be recording these exercises so you can listen at your computer.)

Class Symbol: Imagination

The symbol I suggest for this first class is one that can represent your imagination. For example, it could be something you made that took a lot of creative energy or a piece of art that expresses imagination.

© Copyright 1996, Revised 2002, Arlene Harder, MA, MFT