Guided Imagery Exercise 10:
 Taking the First Step
BY ARLENE HARDER, MA, MFT
Illustration for Guided Imagery Class 10
While this exercise helps illustrate Turning Images Into Action, it also complements Creating Balance, the script that is used to illustrate Choosing Each Day's Focus. However, it can also stand by itself as an exercise for those times when you aren't sure how to begin a project — or when you may clearly know the beginning steps, but procrastinate because you are sure there will be too much work farther down the road.
Notice that the questions you will ask yourself in the exercise below use the word "improve," suggesting your journey toward a goal consists of small improvements in a situation rather major accomplishments. To read more about these small steps, see Keeping Your Eyes on Your Goal.
Note: If you haven't taken the class ten, I recommend you first read that or Using Imagery Scripts.
If you would like to bring your life into greater balance by working on an area that needs attention or if you want to make some progress toward a goal, I invite you to first become as comfortable as you can. . . . And as you allow your body to feel fully supported in your chair, close your eyes and relax your muscles by letting any tension or discomfort flow down your body, into the furniture and then into ground. . . . And when you are very relaxed, let your muscles relax even more. . . .
And now, remaining relaxed and yet alert, take a few moments to consider the area of your life to which you want to give some attention. Even though you may realize there are several areas that could use some improvement, for now just select one, such as relationships, mental stimulation, health or a spiritual quest. You may even want to close your eyes and allow an image to form that represents the direction toward which you want to move. . . .
Whether this image is a distinct picture in your mind's eye or just a sense of the direction toward which you want to move, in this part of the exercise I invite you to ask yourself a simple question concerning your next step and then to allow an answer to bubble up from within that part of your mind that has a good idea of how you can get started. The question is this: What small step can I take today to improve . . . . (and here you insert the words that go with your goal). For example, you may ask yourself, What small step can I take today to improve my relationship with my brother?
And so, take a moment now to ask yourself this very simple question about the initial step you will take: What small step can I take today to improve . . .? Notice the answer that comes into your mind. . . .
And now, to reinforce your intention to do this small step -- even if it is no more than writing an appointment with a friend on your calendar or calling a bookstore and ordering a book -- choose a symbol that can serve as a reminder of your resolve to work on this area of your life. Once again, it may help if you close your eyes for a few moments and allow an image to arise of a symbol that could work for you. . . .
And here is a word of caution. If you feel that your next step is too easy, you can get an idea of the first several steps if you want to ask yourself what should be the next step after the initial step. But keep in mind that you are more likely to stay on the path toward your destination if you don't try to see too far ahead. You can use your symbol to remind you that you can only take one step at a time.
As you end this exercise and prepare to open your eyes, take a moment to consider how you might create or buy this symbol and how you might use it to reinforce your intention to move toward your goal. . . .
And now take a deep breath, stretch and look around, feeling confident that you put into practice the first step toward reaching your goal.
© Copyright 1997, Arlene Harder, MA, MFT |
