Guided imagery.
This exercise is made up of two parts.
The first part invites you to imagine being in your most peaceful,
Relaxing place.
Imagining such a peaceful place makes your brain think that you're actually there.
This relaxes your body and calms your mind.
The second part of this exercise helps you to get in touch with your own inner wisdom.
So you can discover creative solutions to the problems and challenges causing you stress.
You can then return to this peaceful place and tune into your inner advisor whenever you need to.
Start by finding a suitable posture for you.
You can sit or lie down for this guided imagery exercise.
Just make yourself comfortable.
Feel free to loosen any tight clothing and remove your shoes and glasses if that helps.
Begin by paying attention to your breathing.
As you breathe in,
Be mindful that you're bringing in oxygen that offers energy and healing through your whole being.
Be especially aware of areas of your body that need attention and you can imagine your oxygen nourishing and healing those parts.
Let each in-breath be calming and let each out-breath have a sense of letting go,
A sense of release.
Now take three deep purposeful breaths to signal to your body that you're starting a deep relaxation exercise.
Allow each breath to expand your belly as you breathe in and contract your belly as you breathe out.
Breathe in and breathe out smoothly,
Slowly and peacefully.
Notice the feeling of nourishment as you breathe in and a sense of letting go of tension as you breathe out.
Scan through your body from your head to your toes and notice any areas that are holding tension.
Invite your body to let go of any tension that it no longer needs to hold onto and observe what effect that has.
Invite any areas of tension to release and remember that whatever effect this has on your body is perfectly okay.
You don't need to worry about how much you manage to relax.
Simply invite relaxation in your body and notice what happens.
Now imagine going to a place that you find especially relaxing and beautiful for you.
You could choose a place you've visited in the past,
A place you've created in your imagination or a combination of the two.
Somewhere you really enjoy.
A place where you feel safe,
Secure and peaceful.
A place that offers inner healing.
A place special for you.
If several places come to mind,
Just choose any one of them.
It doesn't matter too much which one.
Take a look around your peaceful place.
What does it look like?
Imagine this is the most peaceful place in the whole world for you and imagine yourself resting there.
Take some time to immerse yourself in this peaceful setting.
Notice the colors,
Shades and tones.
How would you describe this place to someone?
Your most peaceful place on earth.
What are the sounds you hear in this peaceful place?
Immerse yourself in this place and notice any sounds.
What descriptive words would you use for each sound?
Take a deep breath.
Breathe in the most peaceful place in the world.
As you breathe in,
Notice the scent in your peaceful place.
What do you notice?
Is the scent sweet,
Strong,
Soft or pungent?
What descriptive words would you use for the scent in your peaceful place?
What about the sense of touch?
What can you feel in this peaceful place of yours?
How would you describe what your body feels like to be in this place of peace and calm?
What does it feel like to be in your peaceful place?
Can you taste something in this setting?
If so,
What does it taste like?
How would you describe the taste as best you can?
Consider if there's anything else that you experience in your peaceful place,
Anything at all.
Take your time to observe anything else that requires your attention.
Each time your mind wanders to other thoughts,
Just say to yourself,
That's okay,
And then go back to being in your peaceful place as best you can,
Immersing yourself in that calming place.
Now,
When you're ready,
Invite an image that represents the wisdom and kindness within you.
Invite an image to appear and accept whatever comes for the time being,
As long as you feel comfortable with it.
The image may be a person you may or may not have met,
An animal,
Or something else.
It could be a spiritual person or some form of energy,
Light,
Or presence.
It could be real or imaginary.
Ensure you feel comfortable with this image.
Check the image feels wise and kind or loving,
And if it doesn't,
Send it away and invite one that is caring and wise.
Imagine you're able to easily communicate with this image,
This inner advisor,
And begin by asking its name and listen to the answer.
Your inner advisor may respond with words,
Images,
Show you something,
Or you may just be able to immediately sense the answer to your questions.
Be grateful for the presence of your inner advisor by saying thank you for coming to visit.
Explain the current challenge that may be causing you stress to the inner wise figure,
And then ask for help.
Allow your inner advisor time to respond.
Pay careful attention to the response you receive.
Notice both what is communicated to you and the way you learn this.
The guidance may be through words,
Pictures,
Sounds,
Or a feeling.
Just be open to receive the guidance.
Feel free to continue to ask follow-up questions to get help.
Continuing to give time for your inner advisor to respond and listening carefully to the responses.
There's no need to rush.
Take your time to have a dialogue with your inner guide.
Ask what you need to do precisely to live with a greater level of relaxation and ease in your life,
And wait for an answer.
And pay close attention to the answer you receive.
When you've completed your creative conversation with your inner advisor for now,
You can begin to prepare coming back to the outer world.
Thank your inner advisor for coming to your peaceful place today.
Remember that you can always access this inner wisdom again by visiting your special peaceful place and inviting your inner advisor.
You can discuss your challenges or ask for help at any time in this way.
Or you can just rest in your peaceful place if you prefer.
Take some time to reflect on what inner wisdom you have received,
As if you've heard words from someone you really care about and respect.
In particular,
Notice the insights that you'd like to bring back with you to the outer world.
Imagine what would happen if you acted on the advice offered and how you may cope with the challenges that arise as a result of your actions.
Can you see how the solution offered may improve or solve your problem?
If not,
What would help?
Ultimately,
You decide on what advice you act on.
Imagine acting out the solution and imagine a successful outcome.
Notice how it feels to have a successful solution and notice how you feel about it.
Become aware of the feeling of being successful and amplify the feeling as much as feels good for you.
If you haven't yet received guidance from your inner advisor,
Then ask it to reflect further on the issue and plan to meet again in the future.
And when you're ready,
You can pick up the conversation from where you left off.
So,
When you're ready,
Say goodbye now to your inner advisor.
Look around your peaceful place and be grateful that you have been here today and can access this place again in the future.
Such a beautiful inner space.
A place you can return to for rest,
Relaxation or to explore creative solutions to your problems or challenges.
As you begin to move from this inner world to the outer world,
Remember to bring back with you anything that you have discovered.
Whether it's a feeling or ideas.
And knowing you always have this inner peace,
Wisdom and kindness,
It's just a matter of taking the time to return to it.
So,
When you're ready,
Becoming aware of your body and stretching if you need to.
Waking up with a sense of relaxation and refreshed vitality in your being.
And if you wish,
You could write or draw about your experience or if you feel you need to,
Write out the steps you need to take to solve the problem or problems you're currently facing.
Using any suggestions you may have had from your inner advisor,
If you decide that advice is appropriate for you.
