Comfort at the Bottom of the Staircase
BY ARLENE HARDER, MA, MFT — PHOTO BY FABIAN
This guided imagery exercise leads you to a place where you can allow your body to find comfort and to heal to the greatest extent possible.
 When you reach the bottom of the "staircase" in this piece, you will create a place where you can find comfort and peace. The place that comes to your mind could be one of a million different places. For example, if you've spent a lot of time in the woods, you are aware of the regenerative forces that are at work there. Notice that the picture on the right shows a broken tree, just as you may still be aware of some lingering pain or discomfort. But you can also notice the sun that floods into this place and the possibility of new growth to replace the fallen tree.
On the other hand, this scene may not fit you at all. You may want to image a place very different, perhaps like the waves gently lapping the shore in the piece on Holding Pain Gently in the Palm of Your Hand. Whatever you choose, allow your imagine to reveal a place where quiet comfort and peace is easily felt.
As you begin to relax, so that you can relieve discomfort in your body, loosen any clothes that may bind you tightly or distract you from relaxation and sit or lie down in a position you find most comfortable, and then allow yourself to settle back so that your whole body feels fully supported. . . .
And after you've become as comfortable as possible, let your eyes gently close, if they have not already done so, and take a few very deep breaths. And each time you exhale as fully as you comfortably can, say to yourself, "I am relaxing and letting go." With that thought, let your whole body experience your willingness to let go of tension, ready to discover how to find comfort and peace for both your body and your mind. . . . After several of these deep breaths, return to your natural, normal rhythm of breathing, easily, slowly, without any effort to change the pace or depth of the breath . . . bringing your awareness to this wonderful breath, letting your body relax more and more . . . experiencing the natural tides of the breath, flowing in and out . . . feeling ever more comfortable . . . ever more relaxed and peaceful. . . .
And as your body continues to relax more and more, imagine you are standing at the top of an exquisite staircase made of the finest quality of rare woods and marble, noticing, if you can, the details of this most magnificent staircase. . . . As you admire the workmanship and let it take shape in your mind's eye, you realize that these special stairs lead down into a comfortably secure and soothing place. And you can tell that each step has been specially designed to lessen discomfort when you stand on it. Each step has also been designed to increase peace and serenity. And so, you decide to walk down and discover what lies at the bottom of the staircase. And even if it is physically difficult for you to walk down steps in real life, here, in your imagination, you are able to do so without any effort.
And as you take hold of the beautiful, smoothly polished hand rail, you begin to slowly walk down the stairs by putting your foot onto the first step and then bringing your next foot onto that same step. You stand with both feet together, allowing yourself to experience an easing of your discomfort. . . .
And now slowly move one foot onto the second stair step and bring your other foot to join it. Breathe in the comfort of this step and allow that feeling to flow through you, easing your tension and stress. . . .
Now move one foot and then the other onto the third step. And as you take a relaxing breath, you notice a soft light beginning to gently fall all around you, and you experience your discomfort being softened and released into this gentle light. . . .
And as you move gradually onto the fourth step, you feel much less tense and much more peaceful throughout your body. The light gently flows around you and through you as you breathe in its healing, soothing energy, noticing again the wonderful sensation of comfort that this light creates. . . .
And now you slowly move down the remaining stair steps, pausing on each one to take in the healing energy of light, letting it displace more and more of your discomfort. . . . experiencing greater comfort and ease with each step you take. . . .
Now you are at the bottom of these wonderful stairs. Here you discover a place where you can feel even more comfortable than you felt as you descended the stairs, a place that has been prepared especially for you, with the temperature cool if you need coolness and warm if you need warmth. . . . You may notice that this place is the same place you have visited before in your imagination when you needed an inner retreat for quiet reflection and safety. Or perhaps today you discover a new place that is even more inviting. And possibly today you may not experience any specific place at all, but still you can get a sense within your mind/body connection that here can be found peace and beauty. . . safety and security. . . .
And now let all the images that are associated with this place come flooding into your mind, experiencing them in any way that feels right to you. . . . In your imagination see what is there. . . . Touch the fabric and texture of the pieces in your imagery. . . . Hear the pleasant sounds of nature or music that you have available in your memory. . . . Taste whatever would make you feel better. . . . Smell the cleanliness of the air and the fragrances that bring with them a sense of pleasure and good memories. . . . Allow your whole body to be filled with the pleasure of being here in this extraordinary place. . . .
In this beautiful, tranquil setting you can sense the gentle forces at work, comforting . . . nurturing. . . healing . . . giving you peace and a lightness of heart. And so, take a few moments now and just enjoy being here in this place of beauty and calm and absorbing the wonderful light and energy all around you, taking into your body, spirit and mind whatever kind of energy you need. . . . Allow the energy of this place to come into the part of your body where sensations have caused pain or discomfort . . . letting that part of your body absorb the gentle energy and healing that it needs, allowing comfort, peace and calm to move gently into every cell of your body. . . .
As you breathe in the peace and tranquillity of this place, notice that you absorb more and more of the healing energy and you have gradually become more and more comfortable. . . . The area where previously you may have been distracted by pain and discomfort has softened as the special healing energy enters and is absorbed. . . . Let that feeling of comfort increase even more. . . .
And now prepare to leave this place by looking around once more and enjoying how wonderful and comforting it feels to be here, realizing that you can return any time you wish, simply by taking a few moments to relax and letting your imagination carry you here. Or you may want to re-enter this beautiful place by again walking slowly down the stairs once more. Each time you come, you will find it even more comforting, more peaceful and more healing.
And now, as you bring back with you the comfort and peace you found in this place, take another deep breath and become aware of your body on the chair or sofa or bed . . . . gently stretching, if you wish, and then opening your eyes, returning to awareness, feeling relaxed, peaceful and comfortable.
© Copyright 1997, Arlene Harder, MA, MFT |
