Imagining Your Way To Stress Reduction

It might have begun with a picture in your mind’s eye of a sea
shore at dusk You pictured the large blue waves rolling over
the shorelinethe pristine sand in the foregroundthe sun
gently setting in the west You might have imagined sea gulls
gently flying past and children building sand castles along the
shore This was the image you might have taken with you as you
began your labor for childbirth It might have been one of a
number of relaxation techniques you learned in your childbirth
preparation classes
Or perhaps you envisioned white blood cells swallowing up the
cancer cells in your system You imagined the cancer cells
slowly disappearing from view, with healthy cells taking their
place in your body You even imagined your doctor saying,
“You’re cancer-free” with a big grin on his face
Guided imagery is used in a variety of different settings Its
primary purpose is to allow you to imagine relaxing images in
order to calm your mind and refresh your body If you envision a
peaceful scene, and couple that vision with controlled
breathing, you can achieve deep relaxation Nearly anyone can
learn to exercise his or her imagination this way It costs
nothing, and it can benefit you greatly in terms of lowering
your stress level
One of the most popular relaxation exercises is the peaceful
scene You imagine a place of comfort, the kind of place you
would go to if you were in trouble and needed solace For many
people, this is a beach or a forest You then imagine what the
experience will mean for your senses–what you will see, what
you will hear, what you will feel, and perhaps what you will
smell You become a part of the scene, drinking in the
tranquility Whenever you’re stressed out, you can return to
this scene and a feeling of relaxation should occur
Another well-known imagery exercise is the feather Imagine a
feather drifting along a mountainby a riverand over a
field Picture yourself as that feather Notice how light and
airy you feel as a feather Imagine that you don’t have a care
in the world, you have nowhere you have to be, no appointments
to make You’re just a feather enjoying your place in the sun
Or picture yourself as a drop of water in the ocean Gently
sway back and forth as the water moves peacefully along the
shore Let nothing worry you Your only goal in life is to be
happy
But what if you try imagery and it doesn’t seem to work? The
trick may be practice The more you imagine your quiet place,
the easier it should be to get there You may have to try it for
a week before you can determine if it is actually impossible for
you Also, it is vitally important that you maintain deep
breathing throughout the exercise It is no surprise that
pregnant women often practice relaxation exercises every week
Where should you practice this imagery? The good news is, you
can do it practically anywhere However, you should choose a
place where your comfortable, such as your bed, an easy chair,
or a chaise lounge At times, it may be easier to do the
exercise if you’re outside rather than inside, although it would
also be appropriate by the fireplace Try engaging in imagery
for five minutes before you go to sleep or five minutes after
you wake up Imagery is a skill like any other; you must do it
consistently in order for it to be effective
Initially, you might be skeptical about imagery You might have
a difficult time with your imagination and you might be
uncomfortable at first In order to be successful with imagery
you need to be committed Continue your imagery, even when you
feel like quitting In this way, you should be able to get past
any trepidation you might have In time, the imagery will become
entirely natural to you Whenever you encounter a stressful
situation, you can simply move back to your peaceful
placeimagine yourself as a wave of the oceanor picture
yourself as a feather While it may seem corny, it is a highly
effective method for reducing your stress level

Tags | breathing, castles, childbirth, classes, guided, imagery, relaxing, result