Guided imagery harnesses the imagination to stimulate a healing response and to open up a two-way communication with your body. Imagery is the natural language of the unconscious mind, the body knows how to heal while the conscious mind usually doesn't. The first step in using guided imagery is to turn off the conscious mind and 'get out of the way'. Too often we worry ourselves sick by using our imaginations to conjure up fears about the future or to keep replaying the past, guided imagery allows you to focus on the present moment and enter a relaxed state in which your innate healing systems can work without distraction. It provides a time and space where you can let go and allow yourself to be supported. Your blood flow, heart rate and respiration improve and you become receptive to listening to the wisdom of your body and what it needs in order to come back into balance. The insights which arise can help you to plan what you actively need to do to support your healing process.

The imagery does not have to be visual, some people may struggle to form pictures but have a strong 'sense' or feeling which is just as effective. It's natural for your attention to wander occasionally, if this happens just gently bring yourself back and resume where you left off. The following exercise describes how to create a healing space where you can deeply relax. Once there, you could choose to meet your inner healer or to invite specific healing images to form, or you may decide to just hang out and enjoy the peace!

Click here to listen to an mp3 file guiding you through the meditation

Finding your healing space

Make yourself comfortable in a place where you feel safe and where there will be no disturbances. Close your eyes and begin to shift your attention from the outer world to your inner world.

Allow your breathing to become easier and deeper. On your in-breath, notice the energy, vitality and oxygen flowing through your body. On your out-breath, invite your mind, body and spirit to let go and release all the tensions you no longer need to hold onto. Move your focus around your body and observe what happens. Some parts may soften and release very quickly, others may take longer. Be aware of how responsive and intelligent your body is. Make no effort, just allow yourself to rest and be fully at ease with whatever takes place.

When you are ready to relax more deeply, imagine you are going to your healing space. This can be a somewhere that you know, or an imaginary place, so long as you find it beautiful, relaxing and powerful. See yourself there and take a look around. Breath in the air, how does it taste? Is there a special scent? What sounds can you hear? Are you basking in sunlight or is there a cool breeze or soft rain against your skin? How does it feel? Soak it all in and know that this is a special place where you are being nourished in every way. Your tissues are being repaired and renewed, your immune system is at full strength, your mind is refreshed and you feel at peace and full of vitality. Enjoy the freedom of doing nothing.

Meeting your inner healer

Let an image of your inner healing intelligence come to you. This might be a person (some one you know, a religious or historial figure, a fictional character or someone completely out of your imagination), another living creature or plant, or simply light or a sensation, however you imagine it to be. Try to feel its compassion and wisdom and the healing qualities it embodies. If for whatever reason you don't feel comfortable or safe in its presence, send the image away and invite another to come until you feel completely at ease. Know that your healer is there to help you and imagine that you can communicate together in whatever way seems right. Thank them for coming and let them know what it is you would like help with. Ask any specific questions you might have. Be receptive to any guidance or information you are given.

Inviting healing images

Focus on the symptom that is causing you concern. Invite an image to appear of the problem, accept it whether it makes any sense or not, don't censor or rush to conclusions. Explore it from different perspectives without analysing, give time to see whether any insights arise. Then invite another image to appear that represents how it can be healed. Allow time for it to become clear. What is it saying to you? See both images side by side. How do they relate? Is one larger, closer, more vivid? If the image of the problem appears more powerful, see whether you can diminish it and energise the healing image. Try to imagine the problem image transforming into the healing image. Is it a sudden or gradual process? What could assist the transformation? If you have any questions you could invite your inner healer to join you and explain. Imagine that the healing image is taking place in all the right places. Can you feel any sensations in your body? Affirm that healing is happening right now and that it will continue for as long as you need it.

Returning

When you feel ready to return, acknowledge your appreciation for the time you have had. Notice whether there is anything you want to bring back with you. What have you learned? Has anything changed? Allow the images to fade and start to pay attention to the outer world again. Gently stretch and slowly come to until you are all the way back. Consider whether there any actions you should take as a result of what you have experienced.

References

Self Healing with Guided Imagery CD by Andrew Weil and Martin Rossman - Highly recommended as you can relax and listen whilst you're guided in detail through every step.

The Bristol Approach to Living with Cancer by Helen Cooke - suggests helpful imagery for people with cancer

Recovering from M.E by William Collinge - includes a number of imagery exercises for people with M.E