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Finding a Place Within For Serenity and Renewal

An Imagery Script by Arlene F. Harder, MA, MFT

When people are taught imagery, they often begin with this kind of piece. It is intended to show that everyone has a place somewhere deep inside where qualities of peace and serenity reside and where the soul can be renewed. We include it in this section, because it can help you begin or extend the search for a quiet inner place where you can become aware of the calm and peace that is available within every person.

As with all the other imagery scripts found throughout Learning Place Online, even if you just read this and don't use it as an imagery "exercise," you can use it to fit your own situation. If you would like to explore this further, even though you don't want to take the Imagery and Meditation Classes, you may want to look at one of the classes, Mindfulness Meditation. If you want to use it as an imagery exercise, however, I suggest you first read Using Imagery Scripts.

As you get comfortable and ready to experience a place within for relaxation and renewal, notice how it feels to have your body touching the chair or sofa or bed . . . . then noticing the sensation of your hands resting on your lap or on the furniture, . . . and noticing your feet and how they feel within your shoes and stockings or how they feel if you do not have them covered. . . . feeling the wonderful way your body is supported and gently close your eyes.

And now bring your attention to your breath, allowing your body to breath normally and easily. Do not try to control the breath but simply become aware of the experience of breathing. . . . first paying attention to the breaths you breathe out . . . finding with each one that you are more comfortable than you were a moment before . . . and then focusing on the breaths you take in . . . again finding with each one that you are even more comfortable than you were a moment before. . . . And with each breath every cell of your body becomes at ease . . . any tension or discomfort drains down your spine, down your legs, and into the ground. . . . You find yourself in a state of pleasant, relaxed consciousness . . .

And as your body enjoys this nice state of deep, peaceful relaxation, imagine a place that is serene and secure . . . a place outdoors or inside where you would enjoy being, a special place. . . . It may be a place you have never been but always wanted to visit. Perhaps the place you are visiting today is one you experienced as a child and you think it would be good idea to remember it again. Or you may notice that today this special place is one you have only experienced in your imagination, but something about it invites you to visit it again. Then again, today you might want to create a new place in your mind's eye. And if there are several places you would like to be, select just one for now, knowing that you can come back to the others any time and experience them as well. And now, wherever you find yourself in your inner world, let it be beautiful, peaceful, calm and secure . . . a magical, special place . . .

Begin to explore this place as if you are there now. You may be able to see with your mind's eye some of the details, or you may just get a sense of what your place is like. In either case, have the time of day be a time when you feel most alive and well and let the season be the one you most enjoy. . . If you are outdoors and it is day, perhaps you can feel the gentle rays of a bright sun falling on your face and body just the way you like. Or if it is evening or night time, maybe a full moon is your companion and if you are indoors, perhaps there is a fireplace or other source of warmth to keep you feeling comfortable and relaxed in this special place . . .

Now it may be that in your mind's eye this is a place that has everything you would want to have in a scene of tranquillity and calm. But perhaps there are one or two things you would like to change. Go ahead. Change those things. In your imagination you can add or subtract anything you want. Now is the time to create the kind of place that would be the most comfortable, safe and beautiful place you could visit in your imagination. . . .

Look all around you at the wonderful things that are here, perhaps things of beauty that you may not have noticed before and plants that thrive in this serenity. What do you see here?. . . And now turn your attention to the texture of objects in this place. Feel them and notice if they are rough or smooth, flexible or unbending, soft or hard. . . . And if you are outdoors, is there a stream where you can cool your feet and let the water caress you? Or is there a fountain so clean and pure that you can fill a cup with the cool liquid and let the water refresh your mouth and throat? Let yourself taste whatever is here that you would enjoy tasting. . . . And now, are there sounds of nature, like the singing of birds and wind rustling in the trees & or perhaps is there music? Imagine whatever sounds you might hear. . . . Perhaps your special place has a particular scent associated with it, like the sharp smell of salt air at the ocean or the fragrance of flowers in a garden. Imagine you can take a deep breath in this special place within and smell the pleasant scents, imagining, as you exhale, a pleasure that makes your whole body feel wonderful. . . . And now, walk around in your imagination, letting your body experience, as fully as you can, everything that is here to enjoy. . . .

And now as you look around again, find a place where you can sit down or lie down for a few moments to experience the peace and serenity that you find here. . . Sense the interconnections of everything around you and within you . . . As you rest and relax, experience the incredible regenerative forces at work in your body, nourishing, energizing, healing . . . Take a few moments to completely absorb the tranquil pleasure of being in this very special place . . .

As you experience how wonderful it feels to be here, be aware that you can return any time you wish simply by relaxing and allowing your imagination to carry you here. And each time you return, you may find it is even more beautiful, more serene and more peaceful than it was the time before.

And now, become aware of the room in which you are sitting or lying . . . take a deep breath and stretch a little . . . then opening your eyes gently, return to full consciousness feeling relaxed, alert and grateful for this special place within.

© Copyright 1993, Arlene F. Harder, MA, MFT