Print progress

VISUALISATION

There is a physical basis for the efficacy of
visualisation.

Visualised objects have been shown to
have the same physical effects as reality.

In one experiment, a mother imagined her child sitting on
her knee. Electrodes on her scalp, measuring her
brain activity, registered a reduction in response to
light entering her eyes from a window and pressure
on her thighs just as if there were indeed a solid
body on her lap.

Therefore positive visualisation can
have all the beneficial effects of actual experience.

In pleasurable imagination, the brain produces its
own opiates to give uplift and relaxation.

In the same way, apprehension of
unreal disasters can produce adrenalin, with all the
enervating, nerve-jangling after-effects of sustained
but unresolved alertness for a flight or fight response.

This response was once an aid to survival and can
still be of untold value in an emergency situation.

But in present-day society, we often have to repress
the urge to fight or flee, whilst the hormones we
have produced to help us do just that remain unused
in our bodies where they raise our blood pressure, damage
our immune system and limit our awareness of anything
except danger. They dul our senses, reduce our
appetites, restrict digestion and repress
rational thought.

We feel sick, angry, afraid, unable
to experience satisfaction or joy....and little wonder,
with a cocktail of chemicals flowing in our veins that
would poison the fittest olympic athlete.

Relaxation is
not a luxury. In our way of life, it is a basic survival
tool....

Now relax...........

You are aware of your body.

You are aware of the
pressure under your feet, on the back of your legs,
your bottom,your back and shoulders, your head and
your neck.

You are aware of your breathing, in and out, deeply,
slowly and regularly.

As you breathe in, say to yourself, "Feet,
relax....feet, relax" As you breathe out, say the
same.

As you breathe in, say to yourself, "Calves,
relax....calves, relax" As you breathe out, say the
same.

As you breathe in, say to yourself, "Thighs,
relax....thighs relax" As you breathe out, say the
same.

As you breathe in, say to yourself, "Tummy,
relax....tummy relax" As you breathe out, say the
same.

As you breathe in, say to yourself, "Chest,
relax... As you breathe out, say the same.

As you breathe in, "arms, relax....arms relax". As
you breathe out, "arms, relax....arms, relax"

As you breathe in, "Hands, relax...hands, relax". As
you breathe out, "Hands, relax....hands, relax"

As you breathe in, "shoulders,, relax....shoulders, relax". As
you breathe out, "shoulders, relax....shoulders, relax"

As you breathe in, "Neck, relax....neck relax". As
you breathe out, "Neck, relax....neck relax".

Breathe in, " Scalp, relax". Breathe out, " Scalp,
relax".

Breathe in, " Eyes, relax". Breathe out, " Eyes,
relax"

Breathe in, " Mouth, relax". Breathe out, " Mouth,
relax"

Breathe in, " Jaw, relax". Breathe out, " Jaw, relax"

As you breathe in and out, continuing to the same,
gentle rhythm, be aware that you
are breathing in light and energy, warmth and health.

Breathe in light. Breathe out darkness and all the
negative thoughts, pain and doubt, illness and evil...
all the things that are holding you back.

You are breathing in light and happiness, breathing
out darkness and doubt. Try to see the light and feel
the warmth of the sun as you breathe in. See
yourself exhaling the dark, reddish mist of anger,
pain and fear.

Breathe in a light as bright as you can imagine.

Breathe out a dark mist, as dark as you can make it
in your mind's eye. Get rid of it.

Breathe in the crisp brightness of sun on snow.
Breathe out dark, clogging, cold, damp sickness and
pain.

Continue until the outward breath gradually clears,
becoming also light and clean. Picture the healing
light coursing through your body, warming and
healing as it travels from your head down your right
side to your toes and back up your left side to be
exhaled.

This relaxation exercise can be used on its own at
any time you need to refresh and renew yourself, or
to protect yourself in any way from hurt.

Or it can be used as a introduction to any other visualisation. It
can even be used as a way to relax into a deep and
restful sleep.

But if you are not going to sleep, always remember to "ground" yourself after visualisation or relaxation exercises by bringing
yourself back to full awareness of your body and
your surroundings, counting backwards before you
open your eyes, stamping hard, jumping, walking
briskly or taking a wash before driving, using power
tools or doing anything else that needs your full
attention...

Now, when you breathe in the light, feel it right down
to your toes, right down to your fingers, filling up
your head, filling you with energy and light.

As you
breathe out, feel all the despair and the doubt and
the darkness leaving your body, leaving it clean and
light. Breathe in and out, in and out.

Imagine that as you breathe in and out, the light is
forming an envelope all around you. It forms a
bright coccoon around your body, a capsule of light,
right from your toes, up and over your head, down
your back, containing you absolutely, safely.You
are safely supported in a cradle of bright, white
light.

Imagine being inside a space capsule, totally
self-contained in a life-support system.

Go over the fabric of your coccoon, examining it
carefully, reinforcing any thin areas, especially
behind your shoulders and hips. Strengthen it and
burnish it until it shines like dazzling crystal, like sun
on ice.

As with a one-way mirror, you can see out, but no-one can see in. You can even reach out and touch
anything you wish, but nothing can get to you.
Nothing can harm you.

You have made yourself a perfect psychic shield of impenetrable light.

YOU are in control of this visualisation. It is YOUR
meditation.

Now imagine that your capsule is beginning to lift up
and float. As you lift up, so you leave behind, on the
ground, all the heavy and dark feelings.

You begin to feel lighter and happier and to float upwards
towards the sun, upwards towards the source of all
warmth and light.

As you continue to relax, be aware that at any time,
you can snap back to the present, to your own
surroundings, to escape any discomfort or react to
any emergency that may occur.

If necessary, you can enclose other people inside
your shield with you for their protection. You can use
it to protect your physical integrity too at times of
illness or physical danger.

This form of concentration and control of the life-force is a beneficial exercise used in many cultures.

From martial arts to competitive sports and sales
techniques, "psyching yourself up" is becoming an
accepted way to enhance performance in many
areas. But whereas those examples summon up
energy prior to a convulsive discharge, in our
version we are using it to protect and balance
ourselves.

We are learning to control and
manipulate it in full consciousness, directing it
economically and effectively to where we need it most.

Now try the Hill visualisation

Home - Main Menu - Printer-ready Index