Got everything coming at you daily, from routine tasks to the unexpected derailers of your day?
Busy thoughts arresting your mind first thing in the morning before you can check your feelings and apply those inspiring affirmations?
Routines can keep you organized. The wrong routines, however, can get you derailed as you try your best to juggle important aspects of your day. But the concept of better aligning your daily routines is a conversation for another occasion.
What can you do, first thing in the morning to secure your peace as your mind goes into overdrive right after you open eyes? Studies show that guided imagery, or guided visualization has many health benefits.
There are many psychological benefits:
- Reduces daily stress and anxiety – You can promote better sleep when done at night, and increase positive energy when done in the morning. You can even reduce that middle-of-the-day crash by providing an S.O.S. type pick-me-up in the middle of your day.
- Reduces your perception of pain – coupled with the designated medical indications a relaxing visualization can ease your sensations from present pain.
- Reduction of depression – guided imagery can be coupled with more other mental health treatments. A therapist or other mental health professional may recommend pairing it with their processes designed for your holistic healing.
What is needed for an effective use of guided visualization?
- Find a space that is inviting and relaxing to you.
- Set up the space to be comfortable for you. If you own a yoga mat, that could be a comfortable set up, but you could also sit in your comfy chair (even one at work!)
- Like me, you may enjoy engaging your other senses – you can play soothing music that also inspires you. If you enjoy the ‘smellies’, a great scented candle or other tool may add to your experience in a truly positive way.
- Have fun exploring other conditions that make your space conducive to relaxation and a real sensation of peace
Three Exercise ideas – Put yourself in a very peaceful place, no matter where you are!
Try any of these variations; see how they work for you.
Setting #1- Think of a space or location where you have felt calm and content every time you were there.
It may be a particular room in your childhood home(s). In your mind, revisit this pace – observe the furniture in the room run you fingers over your favorite chair. Sit at the dining table. Notice the great smell coming from the kitchen. Enjoy the wacky laughs coming from your auntie… your giddy baby cousin enjoying ice cream, all over his chubby cheeks… you fill in the rest of your precious memories…
Setting #2 - You may be energized by a more open space like a beach…visualize walking toward your favorite beach.
Take a moment to feel the warmth of the sand between your toes… observe your feet sinking into this pleasantly warm sand. Notice the feeling of the sand’s texture between your toes… now, look up and take in the sound of the waves coming toward you… the crash of the wave is also such a beautiful and soothing sight…
Setting #3 – You may enjoy the memory of your last trip to the mountains – remember how different it felt to hear yourself think...
As you also heard the crunching of the leaves under your fall boots. You may then choose to focus on the leaves under your feet, and each step you’re taking in front of the other. As you intentionally notice the colors of these leaves, you now find yourself in front of a majestic tree. You run your fingers all around its circumference, then you look upward and notice the beautiful blue sky over the top of the tree branches…
As you practice and allow yourself to be in these mindful moments, you’ll find yourself being more ‘in-the-moment’ about remembering the glorious details of your past experiences in these peaceful places. Over time you may enjoy allowing your imagination to add to these memories for additional vivid, and relaxing and quite rewarding self-guided visualizations.
Enjoy your options, and all possibilities for a more peaceful existence with guided imagery or self-guided visualization.
Coach Mandy S.
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