Creative Counselling

Visualisation

Visualisation is choosing to 'see' scenes and objects in our imagination. When we do this, our bodies start to respond as if we are really seeing the images that are in our minds. If we imagine something frightening, our hearts will race. If we imagine a calm, restful scene, our heart rate will slow.

It can be a very powerful tool. Professional sports people have found that visualising themselves giving a perfect performance can produce better results than continuing to practice a less good one.

Visualisation can also be a way of getting in touch with the part of your mind that is hidden from you, the part that speaks to you in your dreams.

Some religious traditions, such as shamanism, believe that through visualisation they are able to contact the world of the spirit.

First steps

There are several ways of approaching visualisation. I am assuming you will be in a relaxed state before you begin. Some people recommend that you start by looking at something, such as a beautiful flower, then closing your eyes and trying to see it in your mind. Open your eyes as often as you want, to take another look, then close your eyes and 'see' the flower again. With practice, you will find it easier to 'see' things in your mind's eye.

On the other hand, you might prefer to start with a full 'journey' visualisation, such as the water feature visualisation or the journey within.

Warning

Please don't try any kind of visualisation while you are driving as this can be very dangerous. Images 'seen' with our mind occupy some of the same brain areas as images seen with our eyes thus distracting us. Also, visualisation may cause us to become very relaxed. Both of these effects may make our reactions slower - not something we want when we are in charge of a car. So please take care. (This is something that I need to remind myself of from time to time.)

Water feature visualisation

Ready for your first journey? You will need to begin by relaxing, using any method that works for you.

With your eyes closed, see yourself standing in a dark place, with bright sunshine ahead of you. There is a path in front of you, leading through a grassy field. As you follow the path, see it lead into a small wood, with trees on either side, hear the birdsong, and the sound of running water. You notice that there is now a stream running beside the path. Look at the stream. Is it clear or muddy? Fast or slow? Can you see the stones at the edge of the stream? If you can see one you like, pick it up and put it in your pocket.

As you continue walking, notice whether the ground under your feet is rocky or soft. Smell the trees and plants. Feel the cool, gentle breeze on your skin. The sound of water is louder now, and as you turn a bend in the path, you see that the ground ahead falls rapidly, and the stream has turned into a waterfall.

You walk to the pool at the base of the waterfall. Water is rushing into it, and you can feel the spray on your face. As you reach out and touch the water, you sense it is cool, clean and refreshing.

Take time to enjoy the beauty of this place, and feel the clean spray from the waterfall refreshing you. You may wish to get into the pool, or even stand right under the waterfall. Do whatever feels right to you. Be aware that your whole body is drinking in refreshment from this lovely place.

When you feel that the time is right, turn and follow your path back, through the trees, through the meadow, to where you began. Let the picture start to fade, as you are again in comforting darkness. Become aware of your feet on the floor, your bottom on the chair. Hear the sounds in the room. Flex your toes, fingers, hands. When you are sure that you are fully back, slowly open your eyes.

If you have come this far with me, then you might like to go on next to a journey within.