You literally have all the tools inside you to assist in your own health and well-being. You can reduce your stress, release fear, focus better, and learn to harness your body and mind to facilitate the health and life changes you want. Here are four Guided Imagery Techniques you can use:
Transform Fear into Creativity
How can you get over what you fear? You can transform it into creativity. Fear is a very powerful energy. In fact, it is an energy in motion, an emotion. The best way to harness this energy is to use it positively.
Step 1: Follow the 3-minute rule. Allow yourself 3 - 30 minutes to mull things over and dwell; and then put the fear away and do something proactive and uplifting for yourself. Don’t forget to set the timer!
Step 2: Write, draw or go for a walk, run, or swim. The key is not to dwell on what you fear.
Step 3: Meditate on it. If you need some support with this, download and listen to Michele’s CD, Transforming Fear into Creativity.(we need to link this to purchase)
We all have fear. Fear is natural to a degree and doesn’t go away; however it can be a powerful tool if it is harnessed right.
Start the Day as Your Own Stress Management Consultant
Ever notice how hard it is to get out of a bad mood? It is easier to get out of a bad mood by not getting into one! You can set the tone for your day at the beginning of the day. Your day literally starts before you get out of your bed.
Step 1: Start your day by not rushing. Take a little extra time getting out of your bed and do a 3 minute focused meditation.
Step 2: After awakening, don’t just rebound out of your bed. Lay there for a minute or two, close your eyes, focus on your breathing and slow your breath down.
Step 3: Tell yourself "I am in the flow of my day. I am calm and centered inside."
Step 4: Bring your attention and focus to the top of your head and notice how you are breathing. Begin to notice the part of you that is observing you. If thoughts come in your mind that’s ok, focus on your breath and keep it at a slow stead pace.
Step 5: Repeat to yourself " I am in the flow of my day. I am calm and centered inside."
Now you are ready for your day. You are now your own stress management consultant. And, if by chance the day is hectic at least you will be relaxed and centered inside.
21 Days to a New Attitude
Your breath is a wonderful tool for relaxation and it is free. It is said that when the breath is steady, the mind is calm. The next time you are feeling rushed or stressed over some situation try this exercise; better yet, try this exercise for 21 days and notice how you change your overall attitude in life.
Step 1: Take about 10 minutes for yourself, go somewhere where you can have some quite time.
Step 2: Get in a comfortable relaxed position. Allow yourself to take this time to focus on relaxation and rejuvenation.
Step 3: Close your eyes. With your inner gaze focus on the heart – lung area of your body, begin to slow your breath down. Allow your breath to slow down.
Step 4: Begin to breathe in for a count of 3, lightly hold for a count of 3, and exhale slowly all the way out for a count of 3. Allow yourself to breathe all the way into your stomach-abdomen area. Do this 5 or 6 times.
Step 5: Allow your breath to go back to its natural rhythm and simply watch your breath, notice how you feel.
Step 6: Focus on each inhalation and each exhalation. If any thoughts come in your mind, simply bring your focus back to your breath. See how much more calm and relaxed you are.
You can now decide to live in a relaxed and healthy way, And, like anything else practice makes perfect.
Be Your Own Success Coach
Many people now see success coaches to help them accomplish their goals. This can be costly and time consuming. You can be your own success coach by visualizing and rehearsing your success twice a day. It is best to do this at a time you have for yourself and this process.
Step 1: Write down your goal in the present tense as if you were already living your goal or dream.
Step 2: Get into a comfortable and relaxed state. It is much easier to create positive changes in a relaxed state. This state also begins to quiet The Doubter part of us all, the part that says you can’t do this!
Step 3: Close your eyes and get in a comfortable relaxed state. Slow your breath down. Breathe in for a count of 3. Hold your breath, lightly for a count of 3. Exhale all the way out for a count of 3. Do this for a couple of times until you feel more relaxed.
Step 4: Visualize yourself experiencing your goal or dream. Notice how you feel and use this feeling to connect more with your goal.
Step 5: Imagine yourself achieving your goal and living your dream. Research has shown that most people that succeed in their goals can see themselves achieving their goals and living their dream. This is most noted with athletes, who use the power of visualization and focus to meet their goals. If you can see it, and believe it; you can achieve it.