The world breaks everyone and afterward many are strong at the broken places.~Ernest Hemingway

Archive for the ‘Relaxation & Visualization’ Category

Whole Body Relaxation &Visualization

Experience, even for a painter, is not exclusively visual.

~Walter Meigs

Visual and visualize are both words that indicate the use of sight. A visual exists outside of the body, and is brought inward through our eyes. Visualizing takes place within, more specifically within the mind’s eye or imagination, and can be employed to create experience and/or reality from our thoughts. It is not necessary to actually “see” images. Visualizations include all the senses, and may simply involve remembering or imagining how something smells, tastes or feels.

The Secret Garden Visualization (below) is modeled after the practice as I learned it at age eleven. Through the years I’ve used it as a means of pleasant diversion from everyday obligations, to offset anxiety, and to bring desired change into my experience. In the role of moderator, I’ve even used it to help children settle into sleep.

The wording and the settings may vary (feel free to improvise), but the process always begins with relaxing the body**. Because this includes closing your eyes, you will only truly benefit from it if you have someone read the script as you recline on a flat chair or surface. You or someone else may read and record it so that it can be played whenever you like. Whoever reads should use a clear, soft voice and pace the directions so that you have ample time to follow along when you actually do the whole body relaxation and visualization. For added effect, soothing music can be played lightly in the background.

When you are ready to begin the relaxation, remove your shoes and loosen any restrictive clothing. If you plan to sit in a chair, be sure that the circulation in your legs flows freely. Place a large book (perhaps a phone book) under your feet, if necessary. If you are using a recording, set the volume just high enough to hear the spoken words. Get into a comfortable position, and begin.

** Depending on your physical health, it may be unadvisable to tighten muscles as described in the relaxation portion of this practice. Please consult with your health care professional before proceeding. Consider trying The Secret Garden Visualization, Version Two, which describes an alternative method of relaxing the body.

The Secret Garden Visualization

Take a deep breath in through the nose. And let it go out through the nose.

Close your eyes and take another deep breath. In the nose. Out the nose. Blow away distracting thoughts.

Curl your toes, tightening the muscles briefly.

Now relax the muscles and release tension.

Tighten all the muscles in your feet. Hold for a few seconds. And release.

Remember to breathe. Breathe easy. Breathe naturally. Do so deeply when it feels right.

Tighten the muscles in your calves. Hold for a few seconds. And release. Let tensions go away from you.

Tighten the muscles in your thighs. Hold for a few seconds. And release.

Let your legs go limp. Remember to breathe.

Tighten the muscles in your buttocks and hips. Hold for a second or two. And release.

Give yourself permission to relax.

Make a fist and tighten all the muscles in your hands. Hold for a few seconds. And release.

Clench your fists again. This time, tighten the muscles of your forearms also. Hold for a few seconds. And release.

Feel the tensions drain away. Breathe.

Tighten the muscles in your upper arms. Hold for a few seconds. And release.

Allow your arms to be limp, like those of a rag doll.

Tighten your tummy muscles. Pull them inward towards your back. Hold for a second or two. And release. Breathe. Let the tension go.

Now, concentrate on the muscles of your lower back. Gently, slowly, tighten for a second or two and release. Allow the tension to seep through the fibers of the chair, cot or floor, far away from your body.

Breathe deeply. In the nose. Out the nose.

Tighten the muscles of your upper back, around your shoulder blades. Hold for a second or two. And release.

Focus on the muscles in your neck and shoulders. Gently tighten for a second. And release. Let it go. Let it go. Let tension go away from you.

Swallow, if you can. Tighten the muscles in your jaw gently for a second or two. And release.

Take a deep breath in through the nose. Feel your chest rise. Breathe out through the nose and tighten the muscles in your chest, around your collarbone and the front of your shoulders. Release, and remember to breathe. Easily. Naturally.

Make a face. Scrunch the muscles in your forehead, around your eyes, nose and mouth. Hold for a few seconds. And release.

Take a breath and concentrate on the parts of your body that may have tension. Tighten. Hold. Release. And relax. Breathe easy. Breathe naturally.

Be still, and at peace.

All worries and cares have floated away. This moment is yours to enjoy.

Bring to your mind a favorite treat. It can be anything you want. Anything.

It might be something you like to eat.

Or perhaps something you enjoy doing.

It can be somewhere you like to go.

Whatever it is, there is an abundance of it in your Secret Garden. And you are on your way there, right now.

You’re in no hurry. You are satisfied, full, relaxed. There is plenty of time and this space is your own. You are the only one who has the key to the door of your Secret Garden.

Do you feel the key in your hand? What shape is it? What colour is it?

Move slowly towards the door.

As you fit the key into the lock, and open the door, what sounds do you hear?

Step into the garden and close the door. Turn the lock. No one may follow unless you invite them to do so. This is your Secret Garden, your personal, intimate space. It is exactly as you wish. You are safe and at peace here.

Take a few moments to admire your garden. What is there? Are there any distinct shapes, colours or textures? Are there any odors?

Feel free to reach out and touch at any time, if you like. These are your things.

Breathe deeply. Do you smell something? What is it? Is it something good to eat? Breathe in the aroma. Enjoy.

As you move about the garden, does the light change from one area to another? Focus on where you prefer to be and go there now. Take whatever you like with you.

What things are in this special place?

Is it well lit? Softly lit? Dark?

What do you do there? Something you’ve done before but would like to do more of? Or  something you’ve only dreamt of trying? In your Secret Garden, all things are possible. You can do anything you like.

Decide what time of year is it in your special place. Is it Summer? Spring? Winter? Fall?

How are you dressed? Heavily? Scantily? Not at all?

Get comfortable. Settle in.

You are safe. You are free.

Enjoy.

When you are ready, prepare to leave the garden.

Touch, smell, taste, hear and observe whatever pleases you as you make your way to the door.

Feel the key in your hand. Insert the key, open the door, and let yourself out. Hear the door quietly shut behind you, and the lock click into place. Everything will be as you wish should you decide to return. You have the only key.

Slowly become aware of your body again. Become aware of your breathing. Wiggle your fingers and toes. Say, silently or out loud, that you are the keeper of your garden and you manage it well. When you are ready, come back to the room, alert and refreshed.

Category:

Complementary Practices, Relaxation & Visualization, Relaxation & Visualization

Secret Garden Visualization, Version Two

The Secret Garden Visualization, Version Two

Take a deep breath in through the nose. And let it go out through the nose.

Close your eyes and take another deep breath. In the nose. Out the nose. Blow away distracting thoughts.

Relax and think about the muscles in your feet.

Let any tension that is stored there move outward from your body and away from you.

Remember to breathe. Breathe easy. Breathe naturally. Do so deeply when it feels right.

Think about the muscles in your calves and allow them to relax. Let tension float away.

Now focus on the muscles in your thighs. Release any tension you feel in that part of your body.

Let your legs go limp. Remember to breathe.

Think about the muscles in your buttocks and hips. Allow tension and pain to seep through the fibers of the chair, cot or floor, out and away from your body.

Give yourself permission to let go and relax.

Bring your attention to your hands. Imagine tension slipping away from each finger, as if you were removing the fingers of a glove one-by-one. Take your time. As the gloves slip away, feel tension and pain ease from your hands and wrists.

Relax. Breathe.

Think about the muscles in your upper arms. Release any tightness there.

Allow your arms to be limp, like those of a rag doll. Feel yourself grow light, comfortable, at peace.

Concentrate now, on your tummy. Feel a warm, soothing liquid slide through your inner body like a magic tonic. Take a deep breath; in through the nose, then out through the nose. Let pain and tension go.

Let your breathing return to normal.

Think about the muscles of your lower back. Allow tension there to seep through the fibers of the chair, cot or floor, out and away from your body.

Focus now on the muscles of your upper back, around your shoulder blades. Release tension. Release pain. Relax.

Think about the muscles in the back of your neck and in your shoulders. Let tension go. Let it go. Let it go. Let tension go away from you.

Think about the muscles in the front of your neck. Swallow, if you can. Then open your mouth slightly and release all tensions.

Think about the muscles in your jaw and release any tightness there.

Take a deep breath in through the nose. Feel your chest rise. Breathe out through the nose and release tension in your chest, around your collarbone and the front of your shoulders. Relax, and remember to breathe. Breathe easy, naturally.

Now focus on the muscles in your forehead, around your eyes, nose and mouth. Let go any tension you may feel in your face.

Take a breath and concentrate on the parts of your body that may have tension. Release. And relax. Breathe easy. Breathe naturally.

Be still, and at peace.

All worries and cares have floated away. This moment is yours to enjoy.

Bring to your mind a favorite treat. It can be anything you want. Anything.

It might be something you like to eat.

Or perhaps something you enjoy doing.

It can be somewhere you like to go.

Whatever it is, there is an abundance of it in your Secret Garden. And you are on your way there, right now.

You’re in no hurry. You are satisfied, full, relaxed. There is plenty of time and this space is your own. You are the only one who has the key to the door of your Secret Garden.

Do you feel the key in your hand? What shape is it? What colour is it?

Move slowly towards the door.

As you fit the key into the lock, and open the door, what sounds do you hear?

Step into the garden and close the door. Turn the lock. No one may follow unless you invite them to do so. This is your Secret Garden, your personal, intimate space. It is exactly as you wish. You are safe and at peace here.

Take a few moments to admire your garden. What is there? Are there any distinct shapes, colours or textures? Are there any odors?

Feel free to reach out and touch at any time, if you like. These are your things.

Breathe deeply. Do you smell something? What is it? Is it something good to eat? Breathe in the aroma. Enjoy.

As you move about the garden, does the light change from one area to another? Focus on where you prefer to be and go there now. Take whatever you like with you.

What things are in this special place?

Is it well lit? Softly lit? Dark?

What do you do there? Something you’ve done before but would like to do more of? Or  something you’ve only dreamt of trying? In your Secret Garden, all things are possible. You can do anything you like.

Decide what time of year is it in your special place. Is it summer? Spring? Winter? Fall?

How are you dressed? Heavily? Scantily? Not at all?

Get comfortable. Settle in.

You are safe. You are free.

Enjoy.

When you’re ready, prepare to leave the garden.

Touch, smell, taste, hear and observe whatever pleases you as you make your way to the door.

Feel the key in your hand. Insert the key, open the door, and let yourself out. Hear the door quietly shut behind you, and the lock click into place. Everything will be as you wish should you decide to return. You have the only key.

Slowly become aware of your body again. Become aware of your breathing. Wiggle your fingers and toes. Say, silently or out loud, that you are the keeper of your garden and you manage it well. When you are ready, come back to the room, alert and refreshed.

Category:

Complementary Practices, Relaxation & Visualization