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| Guided Imagery |
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| Guided imagery is one technique that can be used for stress management. It involves guiding yourself through a scene or scenes where each of the senses is evoked, using images that elicit relaxation. |
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| The following is a brief exercise that you can do to show the power that the mind has over the body and its physiological processes: |
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Imagine holding a fresh, juicy, yellow lemon in
your hand. Allow yourself to feel its texture and
see the brightness of its yellow skin. As you slice
it open, you see and feel the juice squirting out
of it. Taste the lemon and let the juices run over
your tongue, suck on the lemon and taste the sour
flavor as you notice your cheeks may pucker and
you heavily salivate.
After this guided imagery exercise, notice what
physical changes occurred in your body, i.e. the
extra saliva, the twinge in the cheeks, etc. We
tend to be surprised about how much our thoughts
do in fact affect our body.
There are several good books available with sample
scripts on guided imagery (See
the Stress Management Article Bibliography).
Here is a
sample script I’ve created from various trainings,
mentors and workshops over the years, which I use
with my clients. It is best to get comfortable with
the general structure of it and to read through
it slowly to allow the visualizations and sensations
to appear to you. You can then read it into a recorder
for playback (for personal use only, copyrighted
material).
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Purchase
an audio version of this safe place imagery
meditation
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