Guided Imagery Exercise 4:

Be Here Now

BY ARLENE HARDER, MA, MFT

Illustration for Guided Imagery Class 4

Learn to enjoy and appreciate being wherever you are under almost any condition, instead of constantly looking forward to the next activity in a busy life.

This picture of a spiny cactus, which I took several years ago, does not evoke the same peaceful response as does the picture of ferns in a dense forest, taken by Art Fabian, that accompanies the class which this script illustrates. So let me tell you why I have chosen it.

Every spring I go at least once to the desert here in Southern California.

There I take pictures of blossoms that seem particularly beautiful because they contrast so starkly to the plant that produces them. So I relish being there and feeling a part of this dry, angular landscape.

But there are people who find it difficult to appreciate, let alone enjoy, being where they are. Their minds are on another place or another thing. Instead of taking pleasure in what is right in front of them (such as looking at a prickly plant with an exquisite flower), their mind is hurrying on to the next destination (perhaps assuming they will like it better when they are looking at the lush undergrowth of a deep forest). Yet when they get to the next place, they are thinking about the next place they have to be, and the one after that.

Yet living well means being completely comfortable wherever you are, wherever that is -- and thoroughly experiencing what you are doing, whatever that may be. Of course, I'm not always able to do it. Nevertheless, it's a goal well worth shooting for. Life doesn't always present us with easy, carefree days. Sometimes we have to deal with some pretty prickly circumstances. Yet even there we may find beauty, if we only look.

This script will, hopefully, help you live more completely in each moment -- whatever your circumstances and wherever you find yourself.

Note: If you haven't taken Class Four, I recommend you first read that or Using Imagery Scripts.

As you begin this exercise, I invite you to take a deep breath . . . and, as you slowly exhale, let go of what happened just a moment ago, right before you took a deep breath. Just be here now, in this moment. . . . And now, take another deep breath and, as you slowly exhale, let go of what you plan to do when you are through with this brief exercise. Simply be here now, in this moment. . . .

As you return to your normal breathing pattern, let each "in" breath be a reminder to be here now, doing this exercise . . . and let each "out" breath be a letting go of whatever you are holding onto in the past or whatever you are worried about in the future. . . . Take several moments to just be aware of the present moment. . . .

As you let go of the past and the future, you may want to use your breath to remind you to be aware of the present. You can do this by realizing that no matter how hard you try, you cannot take a breath right now (no matter how full you fill your lungs) that you can use five minutes from now. Similarly, you could not have taken a breath five minutes ago to use right now. Each breath can only be used for one moment in time. And so, allow your breath to remind you to be here now. . . .

And now, in this moment, feel your back resting on your chair and notice what that is like. . . . Continuing to focus awareness on your body, notice your feet and how they feel in your shoes or, if you aren't wearing shoes, how they feel when you wiggle your toes. . . . Now turn your attention to your hands and what they are doing. Are they resting on your lap or on the furniture or do you have a hand on the keyboard or on the mouse?. . . How does your chest feel right now? . . . How does your stomach feel? . . . Right now, at this moment, allow yourself to be as fully aware of your body's sensations as you can. . . .

As you open your eyes, notice that you can continue to be here now, in this moment, letting go of past and future, willing to experience this moment in time which has never been before and will never be again. . . . In other words, BE HERE NOW because you don't have any other "now."

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