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Imagining Your Way to Stress Reduction:
It might have begun
with a picture in your mind’s eye of a sea shore at dusk. You
pictured the large blue waves rolling over the shoreline…the
pristine sand in the foreground…the sun gently setting in the
west. You might have imagined sea gulls gently flying past and children
building sand castles along the shore. This was the image you might
have taken with you as you began your labor for childbirth. It might
have been one of a number of relaxation techniques you learned in
your childbirth preparation classes.
Or perhaps you envisioned white blood
cells swallowing up the cancer cells in your system. You imagined
the cancer cells slowly disappearing from view, with healthy cells
taking their place in your body. You even imagined your doctor saying,
“You’re cancer-free” with a big grin on his face.
Guided imagery is used in a variety
of different settings. Its primary purpose is to allow you to imagine
relaxing images in order to calm your mind and refresh your body.
If you envision a peaceful scene, and couple that vision with controlled
breathing, you can achieve deep relaxation. Nearly anyone can learn
to exercise his or her imagination this way. It costs nothing, and
it can benefit you greatly in terms of lowering your stress level.
One of the most popular relaxation
exercises is the peaceful scene. You imagine a place of comfort, the
kind of place you would go to if you were in trouble and needed solace.
For many people, this is a beach or a forest. You then imagine what
the experience will mean for your senses—what you will see,
what you will hear, what you will feel, and perhaps what you will
smell. You become a part of the scene, drinking in the tranquility.
Whenever you’re stressed out, you can return to this scene and
a feeling of relaxation should occur.
Another well-known imagery exercise
is the feather. Imagine a feather drifting along a mountain…by
a river…and over a field. Picture yourself as that feather.
Notice how light and airy you feel as a feather. Imagine that you
don’t have a care in the world, you have nowhere you have to
be, no appointments to make. You’re just a feather enjoying
your place in the sun.
Or picture yourself as a drop of
water in the ocean. Gently sway back and forth as the water moves
peacefully along the shore. Let nothing worry you. Your only goal
in life is to be happy.
But what if you try imagery and it
doesn’t seem to work? The trick may be practice. The more you
imagine your quiet place, the easier it should be to get there. You
may have to try it for a week before you can determine if it is actually
impossible for you. Also, it is vitally important that you maintain
deep breathing throughout the exercise. It is no surprise that pregnant
women often practice relaxation exercises every week.
Where should you practice this imagery?
The good news is, you can do it practically anywhere. However, you
should choose a place where your comfortable, such as your bed, an
easy chair, or a chaise lounge. At times, it may be easier to do the
exercise if you’re outside rather than inside, although it would
also be appropriate by the fireplace. Try engaging in imagery for
five minutes before you go to sleep or five minutes after you wake
up. Imagery is a skill like any other; you must do it consistently
in order for it to be effective.
Initially, you might be skeptical
about imagery. You might have a difficult time with your imagination
and you might be uncomfortable at first. In order to be successful
with imagery you need to be committed. Continue your imagery, even
when you feel like quitting. In this way, you should be able to get
past any trepidation you might have. In time, the imagery will become
entirely natural to you. Whenever you encounter a stressful situation,
you can simply move back to your peaceful place…imagine yourself
as a wave of the ocean…or picture yourself as a feather. While
it may seem corny, it is a highly effective method for reducing your
stress level.
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