Guided Imagery

"If you've made progress overcoming the bad, it's time to start creating the good." --Melody Beattie

Preparation: get into a relaxed position...

  • close your eyes...
  • take a very deep breath...
  • begin to relax and let the concerns of the day fall away...
  • focus on the rhythm of your own breathing...
  • as a sense of peace fills you...
  • the sense of calm centers you...
  • it feels so good to take this time to unwind...
  • the peacefulness begins to fill your body...
  • Each part of your body unwinds...
  • beginning in your feet...
  • your toes, arches and heels begin to relax...
  • the sense of peace moves upward...
  • begins to loosen the muscles of your legs...
  • your knees, then thighs and hips go limp...
  • your lower body is totally relaxed--feet, knees, thighs, hips...
  • muscles in your fingers and hands relax...

As you concentrate on your breathing, slow breaths in and out...

  • your forearms loosen up, then your upperarms...
  • the peaceful sense moves to the base of your spine...
  • and moves up your back...
  • into your shoulders--they relax easily...
  • the muscles in your neck and scalp smooth out, as the tension slips away...
  • your back and arms are totally relaxed...
  • the calmness slides into the muscles of your face and jaw...
  • your mouth falls open a bit...

  • AS YOU AGAIN BECOME AWARE OF YOUR BREATHING, LOW AND DEEP...
  • the last remaining tension in your body flows out with your breath...

  • TAKE A FEW SLOW BREATHS QUIETLY TO CLEAR YOUR MIND.

THE IMAGERY

  • You begin to feel a warmth over your chest and heart

  • the Earth, the planet Earth is near to you--so close you can embrace it

  • wishes to communicate with you--to convey a message to your spirit

  • The Earth knows many languages but it will communicate with you in languages familiar to you.

  • The first is a tactile language--the Earth speak to you in the language of TOUCH--the message is about the textures of the planet--the hardness, the roughness, the softness, the fluids, and currents...the Earth speaks to you through palpable sensations. You make physical contact with it through your skin and nerves.

  • The textures you feel become muted. the Earth begins to speak to you in the language of TASTE. This message is both pungent and delicate--and more. You are able to savor the many flavors of the Earth as it speaks to you.

  • The flavors fade slowly, and are replaced by scenes. This is the language of SIGHT. The planet displays itself before you--you see broad vistas and images of the planet. The message is of light and shadow, of many colors. Your eyes are filled with these visions.

  • The glimpses the Earth has revealed to you begin to soften and fade. You become conscious of a sensation in your ears. SOUNDS of Earth reverberate in you. Cadences, tones, and silences make themselves known to you in Earth's language of HEARING.

  • Now you become aware of fragrances and odors of the Earth. This is the fifth language --that of SMELL. You inhale deeply to capture the fullness of the essences and scents of Earth. You accept this message also.

  • The aromas and smells are slipping away on a soft breeze. The Earth once again reveals itself as a warmth before you. You are filled now with a sense of beauty and peace. Your five senses have filled every level of your mind and body with the Earth's messages. You feel yourself responding, sending a message of your own to the Earth.

  • You become aware now that there are many of us in a circle around an image of the Earth--beaming thoughts and wishes towards it. You recall that one of the Earth's messages to you that was more vivid than the rest. Remember this one, focus back on it and relive it for a moment. Then take a few deep breaths and open your eyes.

-- by Sarah Spengler, The Free Clinic of Greater Cleveland, Cleveland, Ohio


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