Meditation And Guided Imagery

First put on some new age music. It is music, usually without words or loud sounds or without many differing loud rhythms. This description and similar have been around for awhile "organic form rooted in the synthesis of many different music traditions, typically blending different European, Asian, African and Latin American forms into a unique style." I discovered New Age music in the 70's, even though it was around a long time before that. Someone on Wikipedia says: "New Age music is intended to create artistic inspiration, relaxation, and optimism. It is used by listeners for yoga, massage, meditation, and reading as a method of stress management... "

I do not know about all of that, as I have only used the music for guided imagery, reiki sessions and teaching reiki and it is a perfect fit. It can help relax people that are not sure they want reiki, as so many have never heard of it before. So put the music on or not and start with a nice soft voice to help others get into a comfortable position. For reiki there are reiki tables, that are similar to massage tables. For guided imagery, yoga mats on the floor or nice comfortable positions in a chair or sofa, with feet flat on the floor and hands, arms in a position that will work for you. Eyes open or closed.

Next talk the participants or yourself through the steps of breathing and focusing on breathing in, holding your breath and breathing out and holding your breath. One example is to do this to the count of 4 a couple of times reminding everyone to focus on your breathing and nothing else. I remind people that 4x4 breathing is a good way to practice breathing for when you get anxious or panic, you can use that to remind yourself to breath. If something else comes up, that is fine, just remind yourself that you are breathing right now and focusing on your breathing.

Then we move to starting with the top of our head, tightening the muscles and relaxing, tightening and relaxing, moving down our body, stopping at places on the way down and ending at the tips of your toes. Doing each area for from one to 4 times, depending on how much tension is there.

With just this much relaxation, some people may be falling asleep. That is okay, continue. Unless it is you, then go ahead and sleep and try it again another time! I will slip this in if my group have had trauma experiences that I am aware of. I will ask them to think about their safe place. And give them a few examples. Your bedroom may be your safe place. Grandma's house for others. Water is for some. I have a shelf like structure, with a wall behind me that I sit on, where I can look out and see all the beauty of the water and land, it is in a special place I know of.

When you have found that special place, please know that you can go there anytime during this guided imagery or any guided imagery. Some can be more intense than others for some people. You will never be asked to share your experience unless you want to share. Sometimes I will start the guided imagery out with this, other times it is a better fit here.

Next we will go into a guided imagery, and there are many. I especially like guided imagery that make a way to heal from grief and loss. Virginia Satir's Rainbow guided imagery is my favorite. Saying goodbye to someone you did not have the chance to say goodbye to. It starts with a walk through the woods. Seeing a rainbow ahead. A talk with a loved one who has died, or a loss of a relationship. Then the walk back to where you began. Easing people out as they are ready. When you are ready you can open your eyes.

Processing the experience depends on the group. Some people want to share and it is important to make time for this part of the guided imagery. Ask for someone that wants to share their experience to share first. Then ask if anyone else would like to share. It is okay if there is no one that wants to share. There always has been one or two people in groups I have worked with.

Click on the link below to test a 4+ minute guided imagery to help with anxiety if you are interested.