Guided imagery is an alternative therapeutic method that uses the imagination to create personal, positive change. You can move through a guided imagery experience at the direction of a skilled practitioner or by the use of self-applied techniques. The process begins, traditionally, by releasing all tension from your mind and body. Afterward, you embark on a visualized journey, one that promotes physical, emotional or psychological healing.
Oceanfront
Place a chair in a room where you can sit, in peace, for up to 20 minutes. Find a comfortable position and begin to slow your breathing, focusing on the air traveling in, through and from your body. Imagine, as you breathe out, all physical and psychological strain simply drifting away. Allow your body to sink deeply into the chair's surface, as you feel every muscle becoming loose, limp and relaxed. Visualize yourself standing in a large, empty room. The only thing you are aware of is an elevator sitting, curiously, in the middle of the floor. Move toward it and see the doors open automatically as you approach. Step on. Notice that the floors are numbered in reverse order, indicating that you are now standing on the tenth level. Additionally, the control panel denotes that another floor exists below level one. Press the button associated with that floor. As the doors close and you begin to descend, notice that each level you pass causes you to relax twice as deeply as the moment before. At the same time, you can feel yourself moving further away from all outside distraction. Upon reaching your destined floor, the doors open and reveal a beautiful beach. You step out and feel the sand making its way between your toes, as you smell the crisp air and feel a light breeze brushing your skin. Absorb the experience completely--a clear blue sky, the warmth of the sun on your skin, the sounds of waves rolling in, for example. Look around until you notice an area where it appears that you can rest, comfortably, for some time. Go to that place. You can simply stay there, enjoying your surroundings for as long as it seems appropriate. When you are ready to come back, simply retrace your steps, to the elevator, up into the room and, finally, back to the present moment.
The Shadow
In Jungian psychology, shadow elements are rejected aspects of your personality that have been moved into the unconscious part of your mind. Healing is facilitated by bringing these areas back into focus, so that they may either be accepted or improved upon. Again, sit comfortably and use the aforementioned breathing technique to relax. Close your eyes and mentally step back so that you can look at yourself sitting exactly as you are now. That version of you sitting there is reflecting upon all of your memories--for example, the painful, the joyful and the exciting. However, on the floor in front of you is a trapdoor and you can hear something stirring underneath. Reach down and open the door. What unfolds is an entity created by those times in your life that were especially difficult to handle. In fact, it is a representation of those parts of yourself that were in control during moments of weakness. Thoroughly observe what lies before you--its color, shape, texture and size. Allow this image to tell you what it needs. Feel free to express anything that you wish to say in return. Spend some time with your shadow--experience it and comfort it. When you sense that both you and your shadow have come to some level of resolution, let your shadow simply fade away. Move back into your body and, slowly, return to the present moment.
Get in Touch with Your Observer
This technique allows you to distance yourself from a situation when you need to attain mental clarity. Focus inside and visualize a setting that symbolizes the situation at hand. Now, put yourself into the picture and notice how you respond. Pay close attention to your specific behavior, as well as that of all others involved. Note how, for example, each of you moves, stands and expresses yourself. Begin floating up into the air, watching the scene get smaller as you rise. Notice how everything looks different from this new perspective. Stay up here for awhile, observing the characters as before, but gaining any additional insight available at this level. When you are ready, glide back down and return to the current moment.
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