Meditation Guided Imagery
Excerpt from Mind-Body Mastery eBook:
Deep Relaxation, Guided Imagery and Meditation
an eBook by Julie Lusk, M.Ed.
→ Contents include: What is relaxation – What is guided imagery - What is meditation
→ Free guided imagery script: Woodland Walk
→ Free meditation: Inner Eye of Awareness Meditation
Relaxing regularly and deeply is the perfect remedy to conquer stress.
The World Health Organization predicts that stress-related disorders and psychological disorders will be the second leading cause of disabilities in the world by 2020.
The good news is that we can each take action to prevent and/or cope with stress. It’s time to take stress seriously and learn to do things that really release stress and result in reducing muscular tension, regulating blood pressure and even relieving pain.
Is rest and relaxation a waste of time? Hardly!
- Isaac Newton made his breakthrough discovery on gravity while he was relaxing and watching apples fall from trees.
- Archimedes had his “eureka” moment in the bath tub.
- Albert Einstein was asked how he discovered the atom. He said, “I didn’t discover it. I meditated and it revealed itself.” Einstein also said,
- “Play is the best research.”
- “Imagination is more important than knowledge.”
What is Deep Relaxation?
Let’s define Guided Relaxation. It is a valuable tool for your stress relief toolbox.
The secret to gaining relaxed energy is to clear away the mental ruckus and emotional debris to make room for clear thinking. One of the easiest ways of doing this is through relaxing the muscular tension held in the body by tensing and releasing muscle groups throughout your body using a reliable technique known as progressive muscular relaxation. Doing so not only releases physical tension, it also teaches you the felt difference between tension and relaxation. By knowing this, you can catch physical tension early on and before it causes painful headaches, back problems and digestive trouble. A calming effect for the body, mind, emotions and spirit is awakened as well.
Progressive muscle relaxation, conscious breathing, creative visualization and guided imagery techniques are powerful techniques that are often incorporated into guided relaxation exercises.
Summary of Benefits
Guided relaxation will:
- Improve immunity
- Lower Stress
- Feel more refreshed; especially when you need it most
- Cellular rejuvenation and repair
- Better sleep
- More energy
- Greater mental clarity while reducing worry
- Increase creativity
- Enhance problem-solving and intuition
- Extra stamina and endurance
- More productivity
- Relieve pain
- Improve your outlook
- Better overall health
- And more!
What is Guided Imagery?
Let’s define guided imagery. Guided imagery, also referred to as creative visualization, is intentional daydreaming whose aim is to magnify the positive aspects of the mind-body connection. Guided imagery helps one uncover inner truth and direction while stimulating the intuition. It elicits real relaxation which awakens and activates the natural ability for self-healing to occur. Guided imagery helps with changing behaviors and habits.
Guided imagery
is done in a relaxed state that is entered through focused breathing that is full, easy, and slow. This relaxed state can also be brought forth through progressive muscular relaxation techniques. This is done by going through every muscle group taking time to first tense and squeeze the each muscle followed by releasing the tension. Focused breathing and progressive muscular relaxation prepare the body for guided imagery and creative visualization.
The mind is then guided in a process similar to daydreaming. The difference is that in daydreaming the mind is allowed to go wherever it pleases. Instead of this, the mind is directed in a specific and special manner. For example, a guided imagery exercise might ask you to focus on a setting or environment that feels safe and comfortable. This can be experienced and accomplished by mentally seeing the setting, feeling or sensing the environment, or using the senses of sound or smell. As Belleruth Naparstek says, “there are many right ways to experience guided imagery.” Other guided imagery techniques are geared to awakening the intuition or to encourage health and healing.
Here’s a sample to try.
→It’s from the Wholesome Energizers CD. It’s available down below if you’d like to listen to it.
Woodland Walk Guided Imagery
This is an imaginary walk in the woods that will renew your energy and vitality.
Time: 15 minutes
Begin by treating yourself to an enjoyable and satisfying stretch. Go ahead, it’s time to loosen up and stretch so you can reclaim your energy. That’s right. Stretch all over.
And now, please allow your entire body to settle and relax comfortably . . . if your legs or arms are crossed, please uncross them and settle yourself into whatever you are sitting or lying on.
Take in a nice big breath …fill your lungs full…and breathe out to let go from deep inside… And now, simply follow your breath in…and out…allowing each breath to refresh you on many levels.
With your eyes closed or barely open, begin to shift your attention away from the world around you to your inner world of sensations and into your imagination. It will do you good.
Take a big breath in . . . And sigh it all the way out.
Let your imagination take you out into the woods for an adventure that will help you feel refreshed and so you can feel like yourself again…these woods are quite special and a place where you can escape and feel safe…it’s your own private hideaway. Pretend as if you’re there now.
It’s the perfect kind of day to be outside…it’s gorgeous and the temperature feels great… Overhead, the sky is a brilliant color… the sunlight surrounds you with healing light and warms you, through and through … the clouds form into all sorts of shapes and drift on by, and as the clouds come and go, your worries evaporate … your mind clears, like the depth and expanse of the infinite sky…The trees are magnificent and the woods are brimming with life… it smells delightful.
(Longer pause)
Imagine yourself walking along a path…take a little time to yourself and notice what it’s like…how wide is it…what is it made of…how does it feel to be walking on it.
And with each step you take, notice how you feel more and more alive with a bounce in your step…and it’s hard not to grin. Walking feels effortless and invigorating …like you’re gliding upon a magic carpet. Walking along, your tiredness melts away, and more and more you notice feeling renewed and revived with boundless energy. There’s a spring in your step and it feels great to be here.
Looking around, notice your surroundings…there are many types of trees…all different shapes and sizes, each one is inspiring in its own special way…and perhaps there’s a rainbow of smiling wildflowers dancing in the light …and the smell of the woods comes alive.
Notice the sounds that come and go…perhaps you hear the sound of a gentle breeze rustling through the leaves…the songs of the birds…or an occasional bark of a dog, off in the distance…what other sounds can you notice?
The sunlight streams through beaming a golden light that dapples through the branches above… casting shadows here and there … and the air tingles and the woods sparkle with life…it feels radiant and the fresh air renews your energy with each and every breath you take. Take a few moments to continue down your path, walking along at a comfortable pace, following your curiosity and losing yourself in the sounds, the smells, and the colors all around.
(Longer pause)
Off in the distance, you start to pick up on the sound of tumbling water and it sparks your curiosity as to where it’s coming from, it might even be a waterfall … so you take off in a new direction, not sure what you’ll find … and lo and behold, you discover a beautiful creek that is gurgling and chuckling by…the water cascades constantly over the rocks like a dance…and the water’s surface glimmers and glows…being aware of the water as it streams on by… If you wish, you dip into the refreshing stream of water and it feels exhilarating …and you feel invigorated with energy…Relishing each and every moment…and you are reminded that this very creek gradually flows into the river that eventually joins the oceans of the earth.
(Longer pause)
Back on your path again, notice how the canopy of trees is protective and comforting and how the leaves whisper in the soft breeze…. And the sunlight sparkles through, bringing its warmth and wonder to everything it shines upon, and you drink in its beauty…soaking it’s magic into your heart of hearts.
And now you become aware that there’s a clearing up ahead and as you enter there is a hushed silence that is felt…the clearing is carpeted in softness…and it feels magical, and enchanted.
Take some time to explore this special place…how large is it…what do you notice in the horizon…what is the air like…what sort of plant and animal life are present?
(Longer pause)
And now your attention is captured with watching the squirrels and rabbits darting about … noticing the birds flying and hopping from place to place, singing their songs … and noticing all the other wildlife at work and at play.
(Longer pause)
Notice how boundless energy begins surging through you so you feel like joining in all the activity … feeling the urge to enjoy yourself and play, just like the animals. So, imagine enjoying yourself and having fun, exploring and discovering and playing… perhaps you’d like to fly like a bird or climb a tree like a raccoon, and be carefree.
And off in the distance, you notice a special place that has a hammock…and a park bench…and a swing and you seem to glide on over and settle into one or the other for a while…enjoying yourself completely and allowing yourself to daydream.
(Longer pause)
And now, you notice that an animal is trying to get your attention …what is it… what’s the animal like…and now it’s coming closer … and you’re getting excited… and sure enough, you can tell that it has a gift or perhaps a message just for you … and that’s what happens, you are given a personal gift or a message from this special animal.
(Longer pause)
And now, you’d like to give something back in return.
(Longer pause)
And from this extraordinary space, you begin feeling lighter and more free and easy, feeling the surge of life pulsing through you … replenishing your energy … and each time you breathe, you can tell you are being completely restored from deep inside, from an unending and powerful source of energy and vitality …and you feel your energy and enthusiasm pouring back to you, to continue on with courage, and a willingness to trust, knowing you can more than handle what’s up ahead with a knowing confidence.
Having come full circle now, it’s time to come back from your woodland walk… noticing how your energy and resourcefulness has grown and expanded …and knowing you can come back, again and again…and each time you do, your experience will deepen and grow…
Whenever you’re ready, you can begin to stretch and move… feeling full of life, alert and ready for whatever comes next.
What is Meditation? 
Let’s define meditation since it’s different from guided imagery. While guided imagery allows thoughts and feelings to occur while directing and focusing the mind in certain areas, meditation seeks to bring about a state of awareness without thinking. This is not be to confused with attempting the impossible task of clearing and emptying the mind completely, rather, it is about becoming conscious and aware of our thoughts, feelings, physical distractions, and the other senses. This awareness helps us cultivate acceptance, compassion and wisdom. This is the wisdom of self understanding so an appropriate response is revealed. The goal of meditation includes remembering and experiencing the connection between oneself and the divine.
While there are hundreds of meditation techniques, the basic elements include sitting in an upright manner with a straight, but not stiff, spine. Taking time to bring the breath into balance and focus, and using a concentration technique are often incorporated. Concentration calms and clears the mind of distraction making room for the meditative state.
Here are a few fundamental meditation methods. A mantra, which is a word, sound or phrase can be silently repeated over and again; focusing attention on the sensation of the breath can be used; being mindful of the present moment is another practice; and gazing upon an object, such as a candle flame, nature scenes, or holy picture is another approach.
Here’s some samples to try.
Kirtan Krya Meditation – Sa Ta Na Ma
This meditation only takes 12-minutes and the results are remarkable. It uses a mantra, mental focusing, and finger movements, called mudras. Scientists at UCLA and the University of PA have measured an increase in blood flow, as well as actual brain growth and development, in the areas of the brain dedicated to memory, focus and cognition.
What’s especially nice about this meditation technique is that it keeps your mind and body busy with the mantra and mudras and this in turn clears the mind.
- Good info on the 12 minute meditation to improve memory – sa ta na ma meditation. Features a cool video.
- Go here for written instructions on exactly how to do the Sa Ta Na Ma meditation for improving memory.
- Go here for relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.
Get a recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
The Inner Eye of Awareness Meditation ©
Time: 15-20 minutes
Summary: This meditation opens the door to your inner awareness and to a place of deep inner stillness by focusing your awareness upon the inner pulsation that is seen behind the closed eyes. Yogis have used this practice for thousands of years.
Guided Meditation:
Begin with settling your body/mind in a meditation posture that is comfortable for you. This may be sitting upright on a firm chair, or on the floor with or without a meditation cushion. Choose a position that allows your spine to be upright and erect, respecting your knees, hips, shoulders, and back.
Refine your seat by settling more firmly onto your sitz bones…level your pelvis…circle your shoulders up, back and down…lift your sternum…place your chin so it’s parallel to the floor…and lift the crown of your head gently upwards.
Place your hands either on your lap with one had cradled into the other with your thumbs touching or place one on each knee and touch the pads of your thumbs to the tip of your index fingers. The hands can face up or down.
Speaking from your heart, quietly set an intention by saying something like “I’m going to be still for 15 minutes focusing my consciousness. As soon as I notice I’m thinking or distracted, I will let it go of the distraction and return to my consciousness.”
Take a few moments to get in touch with the sensations present in your body … ask for and receive permission from your body to meditate.
Get in touch with your thinking mind …and your emotions … ask for and receive permission from your mind… and emotions to meditate.
Ask for help and grace from your inner teacher and your connection to the divine (Jesus, Buddha, the Divine Mother, etc.)
Follow your breath for a few minutes, or use whatever method works best for becoming centered.
Take a moment to offer your meditation to be of benefit to all sentient beings.
With your outer eyes closed, become aware of your inner eyes by looking at what you see behind your eyelids …turning your attention inward to your consciousness… simply observe your own inner world with your inner eye so you can become more aware of what you actually see behind your closed eyes…
Perhaps you see a field of gray…or a mosaic of color…something like the night sky… a ruby red…or a bluish-gray light … The shapes and color you see doesn’t matter at all, what’s important is to impartially watch whatever you see as you see it.
You are looking at mind stuff; the inner consciousness…this is the place from which all thoughts, feelings, perceptions and sensations arise and subside. It’s the energetic ground.
If you would like to spark your inner experience, blink your eyes tighter, even though they are already closed and pay attention to what you see…Another way is to rub your eyes through your closed eyelids very softly and tenderly.
Now notice the dynamic quality of this inner consciousness…Notice if what you see constantly shifts and changes, forming new patterns of subtle movement …a kind of dance of images…color…or shapes…vibrating and pulsing… expanding and contracting… …this is your inner consciousness and it’s made of energy… merely watch the pulsation and it’s ongoing nature.
Take as much time as you wish to follow the patterns of the coming and going of the designs that are a part of your inner world of awareness.
When you notice your mind has drifted into thinking, bring your awareness back to looking behind your eyelids.
If you would like to deepen your experience, find a point of inner awareness that captures your attention right now and in this moment…perhaps it’s a darker, or maybe a brighter spot, and focus there…watching and witnessing …and allowing it to take you inward still…and deeper.
It’s time to make the transition back…Bring your attention back to your breath and without changing it, follow along with your mind’s eye…following the inhalation and exhalation and the coming and going of your breath.
Focus your attention on the rest of your body … shift your weight … and stretch a little bit…and return to being still.
Open your eyes just a sliver and then close them, returning inside for a little longer…slowly blink your eyes open, being aware of blending the inner sight with the outer world…Sit a bit longer and gradually open your eyes and stretch more fully. Notice any changes that have happened since your inward journey into the eye of consciousness.
Author’s Note: This practice is one I discovered on my own as a little girl. More recently, I have returned to this form of meditation and it is particularly effective for capturing my attention and holding me in the moment. This rendition was inspired by Sally Kempton and is included in her book named “The Heart of Meditation: Pathways to a Deeper Experience” published by the SYDA Foundation in 2002. Sally shares a wealth of her vast knowledge and experience in her book and it is one of my favorites.
Reprinted with permission from Yoga Meditations: Timeless Mind-Body Practices for Awakening by Julie Lusk.
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