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Suggestions for Getting Lighter With Guided Imagery

By Jill Place, MA, RD

If you haven't done guided imagery before, here are some ideas to get you started. If you're already familiar with imagery techniques, you might want to go directly to Eating: An Experience in Five Acts.

Relax

First of all, it's hard to do imagery if you're not relaxed. An example for becoming relaxed can be found in the Getting Relaxed imagery script. Also, I recommend you read Easy Relaxation Techniques, which is one of the imagery classes by Arlene F. Harder, MA, MFT.

So find a comfortable place to sit or lie down. Some people prefer to sit with their feet flat on the floor or with their feet propped up on an ottoman. Others prefer to lie on a couch, bed, or floor. Wherever you feel comfortable, sit or lie in an open position with your arms at your sides and your legs uncrossed. You may also want to put on some soft, inspirational music. I like the Tibetan singing bowl album, Seven Metals, anything by Paul Horn or Steve Halpern, or those records that combine soothing music with environmental sounds. A lighted, fragrant candle can also help set the mood. I practically live in Illuminations, a candle store in closeby Pasadena. Click on their name to visit their website.

Find a Safe Place

Doing a "Safe Place Imagery" is a great way to allow your mind not only to relax but also to accept whatever image suggestions come after it. I use the Safe Place Imagery with all my new clients so that they can have a safe haven to go to before they venture off to other images. This is also a terrific way to relax during a tense day. Just close your office door, close your eyes, breathe deeply, and you've just had a wonderful five-minute stress break.

For ideas in creating a safe place, you can use my brief Safe Place Imagery Script or a longer script by Arlene F. Harder, MA, MFT, called Finding a Place Within for Serenity and Renewal.

Open Yourself to New Images

If you're familiar with and feel safe with the process of guided imagery, feel free to skip the Safe Place Imagery. I have one client who's been working with me so long that all I need to say to her is "Breathe, Relax, You're There!" She's become so instinctive about where she needs to go and what images she needs to see to work out a particular problem she's having that sometimes she images them before I even suggest a place for her to go in her mind. Obviously, guided imagery works for her. It can for you, too.

These suggestions now apply to the "body" of the imagery technique, the process of deliberately (though without effort) working through the various images you want to create and reinforce.

There are several ways to use an imagery script (see Using Imagery Scripts). One way is to read it many times so you know what you want to do and simply close your eyes and do it. Most people, however, find it works best if they have it recorded into a tape recorder or have a significant other or friend read it for them.

Read as slowly and soothingly as you can and pause frequently so that your mind has a chance to grasp the images when you play the script back. Read through the script a few times out loud to find the tempo and rhythm of the words. If you don't already have one, you might want to purchase a recorder that uses tapes. In that way, you can build up a library. Hearing the sound of your own voice is often better than using commercial tapes.

End the Imagery Session

After the recording stops or your friend finishes reading, continue to lie or sit quietly for awhile. Take a few minutes to reorient yourself with your space. If you get up too soon, especially if you've relaxing and focused deeply during the guided imagery, you may find yourself feeling lightheaded or disoriented. Think about your experience or discuss it quietly with your friend if you choose. When you feel ready, sit or stand up. You might want to write a few sentences about your experience in your journal before resuming your day.

Use Tapes

There are a number of weight loss tapes available on the market and one of the best sources is Belleruth Naparstek. Visit her website, Health Journeys, and look over her wide selection.

Create a Personalized Tape

Often it helps to have a tape made especially for you and your specific circumstances. There are a number of therapists who specialize in this field. (You can search for a practioner of interactive guided imagery at the website of the Academy for Guided Imagery.)

I enjoy creating special tapes to fit the specific needs of my clients and would be glad to talk with you about your needs. During a phone session and talking one-to-one, I can select more specific personal images that trigger more powerful responses than the general scripts I've creating for this website. To do guided imagery directly over the phone, it's best if you have a speakerphone. If you don't have one, you might consider getting one. Or I can make a tape for you to use later based upon our phone session. Please feel free to call me at 888-237-6875 or e-mail me at munchnmove@earthlink.net for more information.

Good luck with getting lighter with guided imagery!

© Copyright 2002 Jill Place, MA, RD