Guided Imagery
Guided imagery is a simple mindfulness technique. Imagery focuses on using your imagination to mentally “escape” or to help cope with a difficult situation to relax. Mental images are used to potentially engage some or all senses — sight, smell, touch (feeling), hearing and even taste. Lead participants on a trip in nature, to the beach, the forest or a peaceful stream. Using guided imagery in a seated position can decrease stress by taking a participant’s focus away from the situation at hand or what is bothersome. Use creativity to create a relaxing experience.
Put it into Practice
During the Relaxation segment of class, encourage participants to find a comfortable position, seated in a supportive chair. Once they find some stillness, invite them to close their eyes if they feel comfortable, or keep a gentle eye gaze toward the floor. The following are a few guided imagery meditation suggestions:
- Encourage participants to imagine a beautiful place in their minds. It can be anywhere they wish – a beach, a field of flowers or even the top of a mountain.
- Ask them to think about what they see, what they hear, smell and taste. Suggest that participants focus on how the imagery makes them feel.
- If appropriate, offer suggestions. If they are envisioning a beach, maybe they hear the waves. If they are picturing a field of flowers, they can smell the beautiful aroma. Or if they are atop a mountain, they can feel the breeze across their skin.