One idea to help you feel comfortable to do meditation, is to Imagine Your Special Place Step 1: Get Ready Find a quiet place where you can be undisturbed for 15 minutes. Loosen any restrictive clothing and remove your shoes. Lie on your back or sit in a chair that supports your back, head, and neck. Make yourself comfortable. Take a deep breath in. Notice how the breath feels as it flows through your nose and into your lungs. As you breathe out imagine that you are releasing all tension. Now breathe at your normal rate and pattern while noticing the miracle of your breath. Feel the breath as it goes in, noticing how it energizes you. As you breathe out imagine releasing all tension. Allow yourself a few minutes of experiencing your breath. Step 2: Reflect on Your Special Place Now, reflect on a place that is nurturing or healing for you. It can be either real or imagined. It could be a place from your childhood or a place you vacation. A place that feels comfortable, peaceful, and safe. Notice what comes to your mind. Step 3: Notice What You See in Your Special Place Is it a beach with the light dancing off ocean waves… Or a forest with sunlight flowing through trees… Or a beautiful meadow with wildflowers and lush green grass… Or are you by a stream with water flowing gently by… Or is it a favorite room you enjoy. What do you see in your special place? What ever it is, it’s your special place… uniquely special for you. Step 4: Notice Feeling Sensations in Your Special Place Do you feel warmth? Like the warm light of a soft summer day… Or is there a cool breeze that refreshes and renews? What do you feel in your special place? Step 5: Notice Smells in Your Special Place Are there smells associated with your favorite place? Can you smell the salt air in the ocean breeze? Does it smell spicy like the willow leaves of fall… Or is it fresh and sweet like the flowers of spring… Or perhaps there’s the smell of food like a fresh apple pie? Are there smells associated with your special place? Step 6: Notice Sounds in Your Special Place What are the sounds of your special place? Do you hear the breeze as it flows through the trees… Or the sound of the waves as they roll on the beach? What are the sounds of your special place? Sep 7: Rest and Be In Your Special Place Soak up its sights, sounds, smells, feelings. Soak up its nurturing, its peace. Relax, knowing you are safe and nurtured by this place. Now allow this place to nourish and replenish you as you take several minutes just being in your favorite place. Step 8: Return from Your Special Place Now, take a deep breath and come back to this time and this place, remembering that this feeling, this nurturing, healing state is available to you at any time, by remembering to take a deep breath and recalling your special place. What did you Notice? You may have noticed that you preferred imagining your favorite place through only one or two of the senses used. Most people have a preferred way to use their imagination. Some prefer visual (seeing), others hearing (auditory), and others feeling or touching (kinesthetic). Its perfectly OK to focus on the sense that most enriches your visualization the most. There are many ways you can use step 7 of this exercise: •Simply relax and soak in the nourishment. •Visualize images to improve a symptom or condition.. •Problem solve by asking for inner guidance. •Ask for inner guidance to plan for your future or gain clarity for your true purpose in life. You can adapt this exercise to meet your needs. It’s important to practice visualization exercises. The more you practice them the easier and more effective they become. For chronic symptoms such as pain, practice 15 to 20 minutes twice a day. You should see improvement within three weeks. If working on a serious health concern it’s best to work with an experienced therapist for 2 or 3 sessions. It’s also helpful to keep a journal of your experience with visualization and dreams so you can identify themes and see your progress over time. The most important step is to begin. Use visualization exercises to access your inner wisdom and help healing!
Posted on: Thu, 22 Aug 2013 09:45:09 +0000
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