Guided Imagery Class 4:

Beginning an Imagery Session

BY ARLENE HARDER, MA, MFT
— PHOTO BY FABIAN

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

A mindset for meditation involves moving from your outer world to an inner focus and may involve several easy to learn steps.

Having chosen a place where you will do your imagery and meditation, you next need to learn how to slow down the chatter of your mind and allow your body to relax fully, while your mind remains alert. With practice you will move through this phase more and more quickly, although it will always be necessary to spend some time moving from an outer to an inner focus.

Paying Attention to Your Breath

This very common practice is extremely simple. Just bring your attention to your breath -- not to the thought of the breath, but to the experience of the breath itself. Allow your consciousness to flow in and out with each breath. You may even notice as you do this that there is a cusp, or transition, between the breath coming in and the breath going out. The awareness that your breath has a time for not doing anything can sometimes reinforce the concept of your not having to do something all the time.

If you have difficulty breathing, you may want to imagine there is a light or energy that flows into and out of your body. In fact, the exercise created for this class uses this method.

Taking "Signal" Breaths

One of the techniques used at the Academy for Guided Imagery, where I received some of my training, has you shift focus from "outer" activities and get ready for "inner" activities by taking two or three special breaths. In these breaths you inhale deeply through your nose and then exhale as fully as possible through your mouth, as though you are slowly blowing out a candle. As you breathe out, you may want to say to yourself something like "I am relaxing" or simply the word "relax". If you are particularly worried and anxious about something, you might also want to say to yourself, "For this moment I let go of the past" and, "For this moment I let go of the future."

These might be called "signal" breaths because, after using them only a few times, they can act as powerful triggers or signals to quickly induce a relaxed state and ready you for deeper work. After you have taken these signal breaths, return to your normal pattern of breathing, allowing your body to relax even more.

Doing a Body Scan

Close the door of your mind to inner chatter and outer stimuli by bringing your attention to the center of your body. Then scan your body to see what you are experiencing at that moment. Do this with an objective, curious interest so that a tightness in one place is simply noticed as a tightness and is not labeled wrong. Even a feeling of relaxed muscles can be accepted as a body sensation without needing to feel right about feeling relaxed. Experience what is, just as a video camera observes what is. This process, which is part of what is called mindfulness meditation, can lead gently to a state of inner calm and peace.

Listening to Tapes of Music or Nature

You may want to listen to a tape of music or sounds of nature, allowing yourself to move into the music and other sounds. Remember, though, that this kind of listening is different from using music as a background while you think about a problem. Flow with the music and notice where it might take you in your imagination.

Tightening and Relaxing Your Muscles

Some people like to tighten and then relax different sets of muscles, perhaps beginning with the muscles of the scalp and working their way down to their feet. This is particularly helpful for people who can't identify a relaxed state from a tense state, which is true for many people just starting to use these techniques.

Using Relaxation Tapes

Relaxation tapes can walk you step-by-step through the process of relaxing (see Tapes Can Be Your Guide). Letting yourself follow the suggestions of the guide can give you confidence that eventually you will be able to relax completely, yet remain alert, on your own.

Silently Saying a Peaceful Word

Choose a word or short phrase that signals your willingness to create an atmosphere of calm and quiet. The word can be anything you would like, such as open, relax, release, peace, love, gentleness. Say that word silently to yourself over and over until you feel you have reached the deepest level of relaxation you can at that time. If your only purpose is to relax, you can continue using this word throughout your whole session if you choose.

Combining Your Breath With a Phrase

You may want to follow a method researched by Herbert Benson, author of The Relaxation Response and Timeless Healing. He has studied the effect of relaxation techniques on the autonomic nervous system for about twenty years and suggests a passive focus on a neutral word, such as "one," on each exhalation for a period of 20 minutes. Also, he reports that physiological changes appear to be more profound when the person incorporates a short prayer or statement reflecting their deepest personal beliefs or religious roots.

Class Exercise: Be Here Now

The exercise for this class, Be Here Now, is the basic starting point for learning any imagery or meditation technique. You can follow it right now, as you sit in front of your computer. You can also print it out and use it as a reminder, whenever you feel the pressure of needing to do many things at once, to become aware of where you are and what you are feeling. This simple shift in awareness can bring rapid calm to a hectic life.

Class Symbol: Turning Inward

When you have finished the exercise, I recommend that you think of a symbol that represents the change from an outer to an inner focus.

© Copyright 1997, Revised 2002, Arlene Harder, MA, MFT