A client enters my office full of fear, self-doubt, and ambivalence about her present relationship. She has spent years vacillating between staying with her boyfriend and breaking up with him. She seems to have this inner knowing that she must move on but her fears keep her in the relationship.
Now she is beginning to have not only emotional issues but physical symptoms, as well. She states she is having panic attacks that are making her life unmanageable and unbearable. We explore whether or not these panic attacks could be a sign that she may not be living truthfully. We talk about the fact that this gut level pain may be an inner wisdom or knowing that it is truly time to make the move, face the fear, and to live more fully and authentically.
She decides to embark on a journey of Guided Visualization as a tool to get her where she wants to goa life of peace, serenity, and purpose. She decides to use it as a way to tap into her most inner truths that consciously she has not been able to experience.
Guided Visualization can also be called Guided Imagery or Guided Meditation. Often we get stuck believing that if we dont meditate perfectly we wont reach enlightenment or experience any type of moving spiritual experience.
There are many forms of meditating rituals, from chanting to breathing exercises. One can light candles and incense to meditating on prayer beads or in nature. All of these meditations can work with there not being one right way to meditate. We no longer need to take the journey to Tibet to practice Guided Imagery or mediation.
Guided Visualization is just one method of meditating. It can include all the senses: sight, sound, smell, taste, and feeling. Imagery describes the intertwining of sensory awareness with a perceptual experience.
When these two forces are combined, a total relaxation state of awareness becomes possible. This allows for insights to be realized and solutions to be resolved which might not have been possible in the conscious mind.
Guided visualizations can take many forms including using a script, buying a CD with someone elses calming voice to guide them through the meditation or hiring an instructor who specializes in guided visualizations. Often hypnotherapists, psychotherapists, or spiritual healers can help guide this process.
Another form of guided visualizations can be repeating positive affirmations that are statements designed to counteract negative thinking. In essence, it is a type of positive self-talk to help eliminate the negative messages and thoughts often we tell ourselves that are usually false and have no basis in reality.
A popular acronym used to describe this type of faulty thinking is FEAR (False Evidence Appearing Real). In other words, most likely, our thoughts are just that, thoughts, and a story need not be attached to these thoughts.
Often individuals with eating disorders, substance abuse, anxiety, and other addictions struggle with these types of self-deprecating thinking. Positive affirmations allow them to replace these self-defeating thoughts.
For example, make a list of positive affirmations and say them out loud or post them on a sticky note pad and place them throughout the house or wherever they will get noticed often. Transforming these negative thoughts is a powerful tool for change.
Examples of positive affirmations to combat anxious, obsessive, or fearful thoughts might look like this: I am learning to consciously and mindfully choose what I think and I chose thoughts that are supportive and beneficial to me.
Another affirmation might be I am learning to let go of fears or I will deal with this one day at a time and I do not need to get attached to this story I have created. Other affirmations might be intuitive or have a spiritual dimension such as I can provide a space and holding place in my mind that transcends fear to a place of faith and fulfillment or No matter what has happened in the past, I can surrender to a spirit that is providing with me renewal and healing for my highest good. Or, I am grateful to all the experiences in my life that have shaped me to be the person I am today.
Believing in these affirmations is sacred, personal and divine and anyone is capable of creating their own positive affirmations to meet the needs of their own personal journey. The woman with the panic attacks might create an affirmation such as Each day I am gaining more confidence in myself and I can handle any situation or decision that comes my way. Perhaps this affirmation can help her see that she is capable of making powerful changes in her life; even ones that are painful, such as letting go of a relationship that is no longer working.
All of these tools such as guided visualization, guided meditation, and positive affirmations allow anyone to tap into their own powerful mind. These experiences are the ultimate connection between mind, body, and spirit. It is a perfect example of how positive self-talk works or what some New Age individuals might call the Law of Attraction. The more energy concentrated on a particular thought such as fear, the more that thought will draw circumstances where fear is present. If we expend more energy on positive thoughts, most likely we will draw into our lives outcomes that are more positive.
Guided Visualization has become a mainstream phenomenon. It has been used in schools, hospitals, government settings and in the corporate world.
Guided Visualizations has been known to not only reduce stress, but can also boost the immune system, treat mental health, substance abuse and medical problems such as lowering blood pressure and stress hormones in the blood, reduce severe symptoms of pain, insomnia, or help someone cope with a life threatening illness. Although the illness may be permanent, Guided Visualizations can help change the attitude from suffering to one of peace and serenity to help eliminate the struggle.
Guided Visualizations can also be used to make major lifestyle changes such as quitting smoking or losing weight. It can be the antidote to promote wellness and optimize overall health. It can be utilized to improve ones success at a job, reduce phobias such as fear of flying, driving freeways or public speaking. In fact, this author used a guided visualization to get over the anxiety and stress of taking a licensing exam and it worked!
Guided visualizations can take us on a mysterious journey to where we want to go or to where we dare to dream. We can discover what our real purpose is and what we have come here to do.
By letting go and surrendering to such a profound level of deep relaxation, all of our inner wisdom and inner knowing can surface up so that we may be able to live the life we have never thought possible. However, Guided Visualizations is only the first step. We must also take the action and do the footwork focusing on achieving what it is we long for.
The following are some simple strategies to follow when practicing a Guided Visualization.
1. Set your goal.
2. Breathe.
3. Be present and show up fully.
4. Establish intention and energy as to what you desire.
5. Practice. Practice. Practice.
As one anonymous writer once said, Watch your thoughts, for they become words. Chose your words for they become actions, for they become habits. Study your habits, for they become your character. Develop your character, for it becomes your destiny.
Sherry Gaba, LCSW is a psychotherapist who works extensively with clients coping with addictions, eating disorders, single parenting/co-parenting issues and divorce. She also uses life coaching skills and mindfulness skills in her practice. She maintains offices in Calabasas and Agoura. Call 818-756-3338 for an appointment.
Sherry Gaba, LCSW is a Licensed Psychotherapist and Life Coach. Sherry will support you in manifesting your vision and balancing the life you desire. She has worked with clients to help them achieve their goals by discovering their own paradigm of possibilities. Sherry's philosophy encompasses a belief that a life purpose is not something you aspire to, but rather something that already exists within you waiting to be realized. She also works in the field of addictions, eating disorders, and divorce and single parenting issues. She can be reached at 818-756-3338 or visit her web site at http://www.sgabatherapy.com
Neil Donald Walsch
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