We help our patients by detoxing the body from heavy metals, chemicals and pathogens while supporting the body with the right nutrition. Everyone’s program looks different and depends on the muscle testing but I will tell you one common denominator for the rate at which someone heals depends on their stress level or to be more specific the level of which they put their stress in their body. Stress changes the hormones causing havoc on the body so healing is slower no matter what you are trying to heal from so stress management is a big part of healing in our office as well. If I could put stress reduction in a pill I know it could help so many people. Until I figure out how to do that visualization and imagery (sometimes referred to as guided imagery) techniques offer an avenue for stress reduction. These techniques involve the systematic practice of creating a detailed mental image of an attractive and peaceful setting or environment. Guided imagery can be practiced in isolation, but it is frequently paired with physical relaxation techniques such as muscle relaxation and breathing. When guided imagery is paired with physical relaxation techniques, the aim is to associate the sensations of relaxation with the peaceful visual image, so that future practice sessions involving imagery alone will quickly bring back to mind the physical sensations of relaxation.
I also suggest visualizations as an alternative to meditation when I know meditation can help but the patient has trouble calming the mind. Instead of sitting in silence and trying to empty the mind that is racing with all the stressful thoughts this is a great time to listen to a visualization. There are wonderful ones for free on Youtube. It’s hard to suggest one because everyone is always looking for something different so listen to a few and find one that works for you.
Guided imagery techniques work to help people relax for several reasons. As is the case with many techniques, they involve an element of distraction which serves to redirect people's attention away from what is stressing them and towards an alternative focus. The techniques are in essence a non-verbal instruction or direct suggestion to the body and unconscious mind to act "as though" the peaceful, safe and beautiful (and thus relaxing) environment were real. Finally, guided imagery can work through the associative process described above, where scenes become a learned cue or trigger that helps recall memories and sensations resulting from past relaxation practice.
Imagery techniques can be thought of as a form of guided meditation. As is the case with other forms of meditation, one of the goals and desirable outcomes is to help people learn how to detach themselves from their moment to moment fixation on the contents of their minds, and instead cultivate a relaxed detachment from which it is easy to watch (but not become embedded in) the various sensations and thoughts streaming through the mind. The repetitive practice of imagery techniques can help this meditative learning to occur so that eventually meditation and emptying the mind can come.
The practice of guided imagery is extremely portable, as it relies on nothing more than one's imagination and concentration abilities which people always have at their disposal. However, like most techniques requiring mental concentration, it is usually most successfully practiced without interruption in a setting that is free from distracting stimulation. The bathroom can be used in a pinch, if no other suitably private and peaceful location is available. I have used it numerous times since I have kids I’m hiding from. There is no single correct way to use visual imagery for stress relief. However, something similar to the following steps is often recommended:
• Find a private calm space and make yourself comfortable.
• Take a few slow and deep breaths to center your attention and calm yourself.
• Close your eyes.
• Listen to the visualization or imagine yourself in a beautiful location, where everything is as you would ideally have it. Some people visualize a beach, a mountain, a forest, or a being in a favorite room sitting on a favorite chair.
• Imagine yourself becoming calm and relaxed. Alternatively, imagine yourself smiling, feeling happy and having a good time.
• Focus on the different sensory attributes present in your scene so as to make it more vivid in your mind. For instance, if you are imagining the beach, spend some time vividly imagining the warmth of the sun on your skin, the smell of the ocean, seaweed and salt spray, and the sound of the waves, wind and seagulls. The more you can invoke your senses, the more vivid the entire image will become.
• Remain within your scene, touring its various sensory aspects for five to ten minutes or until you feel relaxed.
• While relaxed, assure yourself that you can return to this place whenever you want or need to relax.
• Open your eyes again and then rejoin your world.
Instead of imagining a favorite place for stress reduction you could also imagine your future self talking to your current self through a certain situation. Imagine you are already through the stressful situation and have the outcome you want and your future self came to talk you through it as a best friend would. Know that you have a relationship with yourself. That relationship should not be all the negative self talk we tend to automatically do. Make a conscious choice to do more self-love talk. Be your own best friend.
You can also do the same for a past situation you are trying to process and heal by using visualization to have your current self talk to your past self through a situation. A lot of the times when we feel stuck and rerun a situation that has already happened to us over and over again in our heads it is because there is a piece of us that is looking for healing. We can use visualization and talk ourselves through it, just like a best friend would and hear healing words from our own selves.
It is these three ways that visualization can really help reduce stress. The imagination is a great tool so try to use it. There is no limit on what the mind and mind-body connection can do!
