Peace of Mindfulness: Everyday Rituals to Conquer Anxiety and Claim Unlimited Inner Peace by Barrie Davenport

Author:Barrie Davenport
Language: eng
Format: mobi, epub, azw3
Publisher: BOLD LIVING PRESS
Published: 2014-12-05T18:30:00+00:00

Visualization and Guided Imagery for Emotional Healing

Visualization and guided imagery are also excellent methods to support emotional healing. This healing might include stress relief, reprieve from symptoms of depression or anxiety, improvement of self-esteem and confidence, or grief management. You can visualize scenes and situations in which you experience the state of mind and feelings you want, and you can envision scenes in which you release feelings you no longer want.

For example, when used as a relaxation technique, you might imagine a scene in which you feel completely calm and peaceful, free to let go of all tension and anxiety.

First select a setting that is calming to you—like a beautiful beach, a grassy meadow, or a cozy room with a fire. You can perform this visualization exercise on your own in silence or with a facilitator or audio recording guiding you through the imagery. You might use a sound machine or download sounds on your phone or computer that match your chosen setting—like ocean waves or falling rain.

Find a quiet place to begin your visualization, and try to perform it while sitting rather than reclining so you don't fall asleep. Create the setting you want with music, a guided audio, or recorded sounds. Then do a short breathing exercise before you begin. Start by imagining your peaceful place, and mentally picture it as vividly as you can. Make note of everything you see, hear, smell, and feel. Visualization is most effective when you incorporate as many sensory details as possible.

If your relaxing place is the beach for example, you might . . .

See yourself walking through the sand to the edge of the water.

You feel the warm sand as you walk, and then the cool water as it laps over your feet.

You smell the salty air and hear the seagulls cawing and children playing in the distance.

A wave splashes your face, and you get a taste of the salty water.

You feel a light, cooling breeze, as well as the sun warming your back.

You notice a feeling of complete peace and relaxation wash over you.

If you wish to release negative feelings about yourself, boost self-esteem, or you want to heal from grief or emotional pain, you might visualize placing all of your sad or negative feelings in a balloon. Label each feeling and place it gently in the balloon, and then release the balloon and watch it float gently into the sky and out of sight. Follow this imagery with a scene of yourself feeling happy, self-assured, free from guilt or shame, and living the way you wish to live. Again, be as detailed as possible, using all of your senses.

Whatever you wish to heal or achieve through this process, use your imagination in advance of your visualization session to determine the specific scene and the mental process you will follow, rather than trying to make it up as you go. You can even record a guided visualization for yourself and listen to it to lead you through the visualization you create.

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