As someone who meditates everyday and also leads group meditations, one of my most powerful tools is guided imagery. It works as an object of focus, similar to the breath, helping to guide your thoughts. This means there’s no focusing on past or future, no stressing over something that can’t be changed or may not ever happen. It gives something to focus other than the stresses of life.
We’ve all heard about elite athletes using guided imagery to see themselves at their optimal performance, winning competitions and hitting new personal bests. I once recorded a guided imagery meditation for my friend, Ruth, so she could listen to it before her cancer surgery.
So, guided imagery can help you relax, lowering blood pressure and stress; reach goals; heal; and even manage pain. The imagination is that powerful. The trick is not just to imagine it, but see it clearly in your mind. Then the body responds as if you are actually experiencing it.
When I guide a guided imagery meditation, I begin, as I always do, by first relaxing the mind and body through breath awareness and body scanning. Then I ask my group to create a clear mental image of the location the imagery is taking place. Are you outside or inside? What is the temperature? Raining or clear? Tropical beach or mountains? Smell or the forest or sea? So, much life forest bathing, you’re immersing yourself in a particular scene, using all your senses. Then we go on a journey together.
If you’d like to experience a guided imagery meditation for yourself, it’s pretty easy to do on a daily basis, setting aside 10 minutes or so. You can follow my suggestions above. Don’t worry about how well you’re doing – there’s no right or wrong here. As you’re mind begins to wonder off course, just bring it back to the scene in your mind. At the end of the guided imagery, bring your awareness back to your breath and give yourself some time in silence, even just five minutes, before bringing yourself back to the room you’re in and opening your eyes.
If you journal, after your meditation is a great time to write about any insights or just about how you feel after the guided imagery.
My suggestion is, however, find a guided imagery meditation online and follow along. There are many available. Try my Woodland Walk for Stress Relief audio to get you started.
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