What ARE Guided Visualisations?
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Guided Visualisations are also known in modern times as "guided imagery" or "image re-scripting' and have become more popular within the field of psychology as part of maintaining peace and calm. However, they came to popularity in the 1960s with a popular American Psychologist Shakti Gawain who was the pioneer of "Creative Visualisation'. Guided Visualisations are excellent for Beginners to meditation. While they draw upon the meditative techniques of Sacred Breathing, often people struggle to retain the focus. With a guided visualisation, a person is listening to a 'scripted meditation' while they practice their breathing, and they use their imagination (left brain) to create imagery through the process. When their mind drifts (as it invariably does), the person is able to 'pick up' where they 'left off' by gently returning their awareness to the script and following the prompts and cues of the voice. Usually a Guided visualisation carries a healing strategy within it, such as chakra balancing, or aura balancing, or even raising the subconscious awareness to the conscious, so that a 'healing transformation' can occur. Often people are unaware of why they react to certain situations and words, and their emotional reaction is usually related to a painful experience that has been buried and no longer has relevance n the present time frame. By drawing the information to the surface it is possible to create a new perspective around the situation and release the emotional pain which becomes the healing - because the person no longer reacts to the 'initial pain' or the 'initial trauma. They are calming and soothing.
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NOTE:/CAUTION: People with a history of Psychosis, Addiction or Schizophrenia are advised that the point of image descripting is for HEALING and not a means of ESCAPISM.. Don't attempt to force, the process should be gentle and unstrained.. You may need to pay extra attention to GROUNDING,, and CENTRING. People with diagnosed mental illness may want to find a local Clinical practitioner skilled in 'IMAGE RESCRIPTING'. (Image Re-scripting can be incorporated into a Mental Health Treatment Plan.
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How Do They Work?
The Guided meditation is a recorded series of steps that helps to build imagery and focus. For instance, Shakti Gawain recordings help a person practice their breathing, then step into a series of relaxation images before embarking on the 'specific healing journey of the meditation'. Invariably when we start meditating we will start the process and then realise that our mind has wandered and is thinking about 'what do i need to do? cook dinner? go shopping? and any of the other mundane life chores'. When we catch ourselves having drifted without a guided meditation, we will often snap out of our meditative state in frustration at ourselves. the difference with a guided script is that when our mind drifts, we are aware of it - but we pick up the 'visualisation' where we left off. We just refocus our attention on the voice and the journey. The more we do it - the easier it becomes to reduce the mind chatter and to stay focussed for the length of time. Most visualisation exercises only last for about 20 minutes. This might not sound long, but most people can only hold the focus of attention for breathing for about three minutes when they first start, so visualisation helps to build capacity to retain focus while in a meditative state. (Mind control - and silencing the 'mind chatter'. Other benefits are that it helps a person to release negative self judgement, and berating themselves when their mind wanders. There is a gentle acceptance of self as being a 'person in progress' learning and growing all the time and that it is okay to not meet our own expectations - we all want to do a 20 minute uncluttered meditation from the first meditation - but its okay if we don't. We start the process of accepting ourselves as we are right here and right now. We commence the process of self love and self compassion.
While there is no scientific evidence to substantiate the following (to my knowledge), one has to question based on studies of neuropathy and neural pathways, if a guided meditation helps because it 'creates new and positive neural pathways' that over ride negative self image and self limiting beliefs.
While there is no scientific evidence to substantiate the following (to my knowledge), one has to question based on studies of neuropathy and neural pathways, if a guided meditation helps because it 'creates new and positive neural pathways' that over ride negative self image and self limiting beliefs.
Self Healing with Guided Visualisation
Many years ago I was advised by a Spiritual Teacher that healing is fast tracked through doing guided meditation to your own voice and that this impacts on your neuropathy MUCH quicker than listening to image re-scripting by other people. As such I created recordings of my own voice reading prepared scripts to guide me through my healing journey. Each script had a back track of my favourite healing music (which as it happens -at the time was the CD Mariner by Tony O'Connor), OR Pan Flutes by the Ocean. by Ken Davis). I had experienced a traumatic relationship breakdown and 'wanted to heal' so that i 'never made those mistakes again'. Each of my audio scripts lasted about 20 minutes each. I would start with a breathing visual relaxation exercise to my favourite CD to 'get me in the space' and after about a half an hour I would take a break, get a drink of water and then sit down and complete the guided visualisation. From a humorous perspective - i did this every single night for almost a year. It fast tracked my self awareness and spiritual growth at a rapid rate and I ended up seeking external advice from a visiting Psychic as I was living in a remote area.
was informed by the psychic (fairly accurately) that i had 'turned myself inside out".
Before I commenced my meditation I had been ruled by the right brain, and very logical and practical and I had turned myself into an 'extreme form of sensory person'. i operated and acted upon my feelings only, and often those actions were not particularly rational or logical, so i created a 'lot of problems for myself' within my physical existence such as prioritising emotional needs over physical needs and falling behind in my rent. Hence the stress within myself for others commencing their journey to follow the path of lessons learned from watching others as opposed to making the same mistakes - they can be so incredibly painful! Best to avoid if possible! (Take it from someone who knows first hand!) People wishing to fast track their development could probably do the exercises three times a week if they felt so inclined but there is another exercise i developed for myself in about 2009 that is far more balanced - the Chakra Alignment. This activity can be done three times a day or more and a person still remain balanced in their life approaches.
was informed by the psychic (fairly accurately) that i had 'turned myself inside out".
Before I commenced my meditation I had been ruled by the right brain, and very logical and practical and I had turned myself into an 'extreme form of sensory person'. i operated and acted upon my feelings only, and often those actions were not particularly rational or logical, so i created a 'lot of problems for myself' within my physical existence such as prioritising emotional needs over physical needs and falling behind in my rent. Hence the stress within myself for others commencing their journey to follow the path of lessons learned from watching others as opposed to making the same mistakes - they can be so incredibly painful! Best to avoid if possible! (Take it from someone who knows first hand!) People wishing to fast track their development could probably do the exercises three times a week if they felt so inclined but there is another exercise i developed for myself in about 2009 that is far more balanced - the Chakra Alignment. This activity can be done three times a day or more and a person still remain balanced in their life approaches.
Creating Your Script
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There are a number of different scripts for a person to use for different purposes. I have included the basic structure for them further down on this page for you to create your own scripts. When creating them the key is to plan to have them run for about fifteen to 10 minutes. TIP: The pace of your words should be even, not rapid, tone should be even, soothing and calming. The scripts don't need to be too long. A good place to start a script is with a chakra balance. Basically you start by stating your intent (for example if the first visualisation is to 'create your inner sanctuary', you would create something along these lines after getting yourself 'relaxed").
1. Today we are going on a journey - to our Inner Sanctuary. A place where you feel safe, perfectly protected and Divinely supported, embraced and loved. In this place we will be sitting and observing what our Sanctuary looks like and making a mental note to reflect on later. . |
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2. Before we start this journey - its time to take a few deep and relaxing breaths.... [full stops mean internally count - create a space in between words'. I want you to breathe deeply into your diaphragm while counting to the number five - breathing IN .. 1 .. 2.. breathing deeply into your diaphragm 3..4...5 Hold this breath for the count of 3-5. If breathing to the count of five is too much of a strain - adjust your rate to something which is comfortable for you. Simply breathing in .. regulating.. holding.. exhaling.. through your mouth.. hold .. then inhale again through your nose.
3. We are now going to start our journey.. you see a road in front of you. Take a look at the road... What does it look like? ... Is it sealed?... Is it a dirt road?... is the path even? ... or bumpy? tuck that view away in your mind.. and continue walking along the path...
4.. as you walk along the path.. you find yourself coming to a hill... as you reach the peak of the hill.. for as far as the eye can see.. you see flowers.. the colour of the most brilliant RED.. ... look closer at these flowers... what do you notice about them? .Do they have thorns? are their stems clear of danger? . Do you recognise these flowers? Have you seen them before? ... Inhale their beautiful perfume.. Allow yourself the luxury of enjoying these marvellous creations for a little while before continuing on your journey.
5. You find yourself coming to another crest of a hill and as reach the apex, you scan the horizon and you see ORANGE flowers for as far as the eye can see.. notice these flowers... are they ones that you recognise? what type of flowers are they? How do their petals look? How bright is their colour? You allow their beautiful colour and fragrant scent to embrace you for a moment before you step out on the next part of your journey.
6. As you walk along you realise that it is a glorious day - the sun is shining on you - smiling at you.. you feel warm and safe, and you are feeling joyous. . You become aware of your surroundings and that this is a path that you are walking alone. The path is not frightening and its such a beautiful day you are revelling in it. You come to the top of the next crest and once again you scan your horizon and all you see is the most beautiful YELLOW flowers. They have a wonderful scent and you inhale the scent. You look more closely at the Yellow flowers - can you identify them? what type of flower are they? what is the condition of their petals? You stop and enjoy them and allow their wondrous YELLOW to embrace you. You continue forward on your journey with greater confidence and trust in the process of this healing journey.
7. As you walk along you come to yet another crest of a hill, and as you reach the apex - scanning the horizon as far as the eye can see - you see PINK flowers.. beautiful glorious pink flowers. Make a mental note of these flowers... can you identify them? are they roses? Lilies? make a mental note and tuck it away.. can you see any leaves? Note the colour of the pink hues- are they bright pink? or the more pastel hues? Are there shades of green ? can you see the foliage? Stay for a moment and enjoy these colours as you walk and continue on your path allowing the scents and the colours to envelop you.
8. As you continue you find yourself atop yet another hill.. and this time you are viewing BLUE flowers.. beautiful blue.. soft blue.. gentle blue.. what do these flowers look like? the shape of their petals? pointed? rounded? What is their perfume? Allow these colours to embrace you, and continue on your journey - you are on your way to your sanctuary - your special and sacred place and it is not far now.. You give thanks to the Divine for these flower blessings and continue on your way.
9. You come ot the next crest and you look around you - VIOLET for as far as the eye can see. The scene is breathtaking and you allow yourself to enjoy these violet flowers for a moment, pushing on to the next crest. you walk through the violet fields to reach the next hill crest.
10. You stand at the top of the hill and you see the most beautiful WHITE flowers - for as far as the eye can see, you are surrounded by them, their perfume is almost overwhelming.
11. As you scan around your eyes are drawn to an opening between the flowers, so you shift forward to investigate. You notice that there is a gate on the path.. you KNOW that this gate leads to your inner sanctuary, and you feel cmopelled to see where it takes you.
12. You open the gate and there is is before you - what do you see? What do you notice? Your inner sanctuary is the perfect safe place for you -and it is EXACTLY how you have created it. YOu are in control here and your sanctuary reflects your needs. Gently pay attention - is it an open field? are their trees? a fence? is the fence solid and built from rocks? or is the fence a white picket one? Or is is your sanctuary a structure? Is it a tent? a Caravan? or a building? is the building large or small? Is it like a Cathedral? Or a cottage by the ocean? Sit with these images for a little while and pay attention to your surroundings. if you feel you would like a more solid structure in your 'sacred space' your 'inner sanctuary' you can put one in with your mind.. if you feel that you are 'enclosed' or feel trapped then you can change the image by reducing some of the solid structures.. this is your vision .. your sanctuary.. YOU are the centre here. There are unlimited possibilities for you within this environment.
13. You can stay here as long as you like, not forever - you have earthly responsibilities. You know you can return here whenever you want. When you visit you can make any desired changes to the nature of your sanctuary to make it more comfortable for you. Perhaps next time you visit you might bring some cushions or your favourite ornaments.. this is YOUR space.
14When you are ready, you get up to make the return journey home, and commit to returning here again in the near future.
15. YOu commence walking back - the same way you arrived. Through the gate, and down the hill. seeing yourself surrounded by the VIOLET flowers,
16. Up the hill and seeing the BLUE flowers, walking through the fields of blue, to the hill where you stand atop seeing the fields of PINK FLOWERS
17. Back through the YELLOW flowers, to the next crest, you are almost home.. to the top of the next hill scanning around and seeing the glorious ORANGE flowers.. and then through the RED Flowers.. until you are home again..
18 You feel yourself drift back into your body, and you experience the sensations of gratitude for this wonderful experience, you feel much lighter, refreshed, brighter than before. You flex your toes, and open and unopen your fingers, grounding yourself back into present reality. You stretch each muscle.. flexing your feet, your calves, stretching your arms up and out and stretching your back.. when you are ready gently get up, and get yourself a drink of water, You know that you can return to your sanctuary any time you wish
3. We are now going to start our journey.. you see a road in front of you. Take a look at the road... What does it look like? ... Is it sealed?... Is it a dirt road?... is the path even? ... or bumpy? tuck that view away in your mind.. and continue walking along the path...
4.. as you walk along the path.. you find yourself coming to a hill... as you reach the peak of the hill.. for as far as the eye can see.. you see flowers.. the colour of the most brilliant RED.. ... look closer at these flowers... what do you notice about them? .Do they have thorns? are their stems clear of danger? . Do you recognise these flowers? Have you seen them before? ... Inhale their beautiful perfume.. Allow yourself the luxury of enjoying these marvellous creations for a little while before continuing on your journey.
5. You find yourself coming to another crest of a hill and as reach the apex, you scan the horizon and you see ORANGE flowers for as far as the eye can see.. notice these flowers... are they ones that you recognise? what type of flowers are they? How do their petals look? How bright is their colour? You allow their beautiful colour and fragrant scent to embrace you for a moment before you step out on the next part of your journey.
6. As you walk along you realise that it is a glorious day - the sun is shining on you - smiling at you.. you feel warm and safe, and you are feeling joyous. . You become aware of your surroundings and that this is a path that you are walking alone. The path is not frightening and its such a beautiful day you are revelling in it. You come to the top of the next crest and once again you scan your horizon and all you see is the most beautiful YELLOW flowers. They have a wonderful scent and you inhale the scent. You look more closely at the Yellow flowers - can you identify them? what type of flower are they? what is the condition of their petals? You stop and enjoy them and allow their wondrous YELLOW to embrace you. You continue forward on your journey with greater confidence and trust in the process of this healing journey.
7. As you walk along you come to yet another crest of a hill, and as you reach the apex - scanning the horizon as far as the eye can see - you see PINK flowers.. beautiful glorious pink flowers. Make a mental note of these flowers... can you identify them? are they roses? Lilies? make a mental note and tuck it away.. can you see any leaves? Note the colour of the pink hues- are they bright pink? or the more pastel hues? Are there shades of green ? can you see the foliage? Stay for a moment and enjoy these colours as you walk and continue on your path allowing the scents and the colours to envelop you.
8. As you continue you find yourself atop yet another hill.. and this time you are viewing BLUE flowers.. beautiful blue.. soft blue.. gentle blue.. what do these flowers look like? the shape of their petals? pointed? rounded? What is their perfume? Allow these colours to embrace you, and continue on your journey - you are on your way to your sanctuary - your special and sacred place and it is not far now.. You give thanks to the Divine for these flower blessings and continue on your way.
9. You come ot the next crest and you look around you - VIOLET for as far as the eye can see. The scene is breathtaking and you allow yourself to enjoy these violet flowers for a moment, pushing on to the next crest. you walk through the violet fields to reach the next hill crest.
10. You stand at the top of the hill and you see the most beautiful WHITE flowers - for as far as the eye can see, you are surrounded by them, their perfume is almost overwhelming.
11. As you scan around your eyes are drawn to an opening between the flowers, so you shift forward to investigate. You notice that there is a gate on the path.. you KNOW that this gate leads to your inner sanctuary, and you feel cmopelled to see where it takes you.
12. You open the gate and there is is before you - what do you see? What do you notice? Your inner sanctuary is the perfect safe place for you -and it is EXACTLY how you have created it. YOu are in control here and your sanctuary reflects your needs. Gently pay attention - is it an open field? are their trees? a fence? is the fence solid and built from rocks? or is the fence a white picket one? Or is is your sanctuary a structure? Is it a tent? a Caravan? or a building? is the building large or small? Is it like a Cathedral? Or a cottage by the ocean? Sit with these images for a little while and pay attention to your surroundings. if you feel you would like a more solid structure in your 'sacred space' your 'inner sanctuary' you can put one in with your mind.. if you feel that you are 'enclosed' or feel trapped then you can change the image by reducing some of the solid structures.. this is your vision .. your sanctuary.. YOU are the centre here. There are unlimited possibilities for you within this environment.
13. You can stay here as long as you like, not forever - you have earthly responsibilities. You know you can return here whenever you want. When you visit you can make any desired changes to the nature of your sanctuary to make it more comfortable for you. Perhaps next time you visit you might bring some cushions or your favourite ornaments.. this is YOUR space.
14When you are ready, you get up to make the return journey home, and commit to returning here again in the near future.
15. YOu commence walking back - the same way you arrived. Through the gate, and down the hill. seeing yourself surrounded by the VIOLET flowers,
16. Up the hill and seeing the BLUE flowers, walking through the fields of blue, to the hill where you stand atop seeing the fields of PINK FLOWERS
17. Back through the YELLOW flowers, to the next crest, you are almost home.. to the top of the next hill scanning around and seeing the glorious ORANGE flowers.. and then through the RED Flowers.. until you are home again..
18 You feel yourself drift back into your body, and you experience the sensations of gratitude for this wonderful experience, you feel much lighter, refreshed, brighter than before. You flex your toes, and open and unopen your fingers, grounding yourself back into present reality. You stretch each muscle.. flexing your feet, your calves, stretching your arms up and out and stretching your back.. when you are ready gently get up, and get yourself a drink of water, You know that you can return to your sanctuary any time you wish
Journaling Your Experience.
Having a journal is not obligatory to this process - but it helps.
Creating the Ambience
As with any guided meditation, it helps to ensure that all distractions such as phone are turned off and that you are in a quiet space, where you an allow yourself to "be". Guided meditations are good for people that strain to meditate under normal circumstances. You might be more comfortable if you light a tealight candle, or burn some essential oils or incense to help with the "ambience" and to generate feelings of safety and peace. You may want to play some relaxation or uplifting music, or hold onto a favourite crystal as you do the meditation. You will also want to ensure that you will be comfortable during the meditation, so make sure you have cushions or a comfortable chair. IF you choose to lie down - be aware that you may fall asleep during the process, however, you can invoke before starting the meditation that should you fall asleep during the process that the meditation registers onto your subconscious and you still receive the benefits of it.
Balancing the Masculine & Femine
This meditation is to balance the opposing polarities of your auric body, and also emotional/mental polarities. If we consider masculine energy to be that of the provide /protect, and the feminine to be nourish/nurture, and that each one of us carries these aspects within us, regardless of our gender, then to be fully stable and balanced on all levels then these internal elements of masculine and feminine also need to be balanced. This meditation takes you through the process symbolically of a "marriage" of the energies, it is the integration of all these qualities in our life to feel more whole and complete, and less dependent and more empowered.
Connect with your Guardian
This meditation/guided visualisation technique assists you to make personal contact with your Guardian Angel. The key here is to not strain, do not try to force. Once the connection has been made -there will be NO doubt whatsoever. You won't think you made contact -you will KNOW.
Inner Sanctuary
This meditative technique is recommended for the FIRST HEALING MEDITATION. By creating the inner sanctuary or "sacred space" you offer yourself an opportunity to feel safe with any further meditations. If you feel uncomfortable during any of the other "growth phases" your own inner compass will return you to the sanctuary -or to your conscious state of awareness. It also provides great insight into our core values at a subconsious level and how we feel about ourself. (eg our levels of self care and love).
Mini Me
The purpose of this meditation is to not only relax and help you to focus on peacefulness, but also to upon completion feel restored and healthy and well, regenerated, revived, energised and Light at all levels. A full body restorative meditation.
Rainbow Healing
This particular meditation offers some very deep healing with a chakra balance through colour and also through the "burning away of anything less than love". Offers an opportunity to connect with our deepest sense of guidance, and "Divinity".
Reclaim Your Past Life
Past life meditations are good for if we have inexplicable fears and phobias which have no apparent trigger in the current life time "an unearthly fear of heights for example" where there is no obviousl reason for the fear/phobia. The root of it may lie in past life. By doing this meditaiton you may be able to reclaim the "root cause" and release it as no longer relevant in this life time and in effect, cure yourself of the "fear". I have used it myself to over come an inexplicable fear of blood in this life time.
Tara
This meditation will assist with the process of creating and maintaining healthy boundaries on all aspects of our Mind/Body/Spirit. Excellent for when we feel people are taking advantage of our good nature and even "overstepping the line" with our moral compass. Also assists us to be abel to recognise other peoples boundaries and their own "lines in the sand".
Violet Flame of Transmutation
This meditation will assist you to transmute your fears and anything less than love into strengths and heightened awareness of yourself and others. It has a profound positive psychological impact on most people however as with any meditation, if you have a diagnosed mental health condition you may want to discuss with a professional if the meditation technique will be useful or harmful for you.
White Rose
This meditative technique helps to purify your auric being and your intent. It will also align your will within "Divine Will". Purity of intent ensures that we act from the "space of the heart" in a manner that is for the highest good of ALL or for the best possible outcome. It is a merging of aspects of self and expansion of awareness and understanding of life at a deep core level.