According to Web MD "Guided imagery is a program of directed thoughts and suggestions that guide your imagination toward a relaxed, focused state. You can use an instructor, tapes, or scripts to help you through this process.. Guided imagery is based on the concept that your body and mind are connected. Using all of your senses, your body seems to respond as though what you are imagining is real. An example often used is to imagine an orange or a lemon in great detail
http://images.fineartamerica.com/images-medium-large/peeled-lemon-jeffrey-hayes.jpg
- the smell, the color, the texture of the peel. Continue to imagine the smell of the lemon, and then see yourself taking a bite of the lemon and feel the juice squirting into your mouth. Many people salivate when they do this. This exercise demonstrates how your body can respond to what you are imagining...You can achieve a relaxed state when you imagine all the details of a safe, comfortable place, such as a beach or a garden. This relaxed state may aid healing, learning, creativity, and performance. It may help you feel more in control of your emotions and thought processes, which may improve your attitude, health, and sense of well-being." - http://www.webmd.com/balance/stress-management/tc/guided-imagery-topic-overview
"Imagery, our inner guidance, allows us to create and experience. It is the language of the mind. The mind speaks in images and then translates those images into words. . . imagery relates to us in action words, or thoughts." (Nischala Joy Devi)
A counselor/therapist/guide can work with imagery with in an interactive way. Offering an imagery theme to the client to work with. The client will then describe all the spontaneous images that emerge. The counselor may investigate with the client the images that emerge a.nd ask questions about them or set up conversations between them. In subsequent counseling sessions the imagery can be used as a therapeutic reference point for self-awareness and the ability to expression emotion. (Hall and Hall, Guided Imagery, p.2-3)
There is also scripted guided imagery. A client offers imagery that an individual or group follows in silence. The listeners are encouraged to close their eyes and they are first taken through a relaxation sequence then the faciliator guides the imagery journey.
According to my teacher Amy Weintraub, in yoga, we call an image or vision that inspires us a bhavana.
Yogis have used imagery for thousands of years to balance mind and emotion. "Before we had language, we thought in pictures. The more primitive areas of the brain process pictures, perceptions, and feelings. If trauma and loss occurred before we had language or in our earliest attempts to talk, it makes sense that imagery, which bypasses the language areas of the brain, should be integrated into therapeutic treatment. No matter our age, if we are involved in a traumatizing event, the increased cortisol that floods our brains makes linear thinking impossible. During such an event, our memories are stored incoherently and are fraught with emotion. These are known as implicit memories and are not chronological, but rather body-based."
"We practice imagery as a means to allow the mind and body to mobilize all available resources that assist in the healing process, In healing imagery, we place ourselves in a state that brings about positive physiological and psychological responses, such as
boosting immune function
calming brain waves
clarity of mind
decreased heart rate
lowering blood pressure
producing a feeling of well-being
Through positive mental imagery, signals are sent to the body to help repair and sustain energy." (Nischala Joy Devi)
Nischala Devi taught in Yoga for the Heart teacher training that there are different kinds of imagery. She says we usually think of imagery and visualization as the same but they are not. "About seventy-five percent of us are visual imagers. The rest are a mixture of auditory, kinesthetic, or a feeling or sensing of the image."
Active Imagery is when we formulate an action to work directly on an area in need of healing. Nischala gave examples of working with a plumber with heart disease where she had him visualize declogging his arteries as if they were pipes. She also mentioned working with a painter with arthritis where they practiced healing each finger gently with healing paint.
Passive imagery "acknowledges our innate ability and wisdom to heal. It allows the healing to happen with gentle and nonspecific guidance." Nischala Joy Devi
When introducing bhavana into a Yoga Therapy Session you might ask your client“Would you like to find an image that is soothing that you could come back to when you feel stressed?” If they can't think of any image Amy Weintraub suggests that you ask her/him "if she might be willing to simply think the word peace.
Always check in after to see if an image arose. If not, there’s another jumping off point for a deeper inquiry...When using imagery, it’s important to allow for the possibility that your client will not have access to an image. Psychiatrist Francoise Adan, medical director of the University Hospitals Connor Integrative Medicine Network in Cleveland, normalizes whatever her patient expresses in this regard. While she encourages her patient to use all her senses and asks if there’s an image or a memory that arises, Francoise normalizes the experience for someone for whom no sensory details or images arise by saying, “It’s fine if nothing comes up, but just check in.” She says that usually patients are surprised by what does arise. "Weintraub, Amy. Yoga Skills for Therapists: Effective Practices for Mood Management
Contraindications for the use of guided imagery are people who present with symptoms of dissociation, or visual or auditory hallucinations,because imagery may take them farther from reality. In such cases, other yogic practice like pranyama may be better choices.
I see many teacher trainings on the web for Yoga Nidra and Guided Imagery. This makes sense to my because they are complementary practices. The differences are Yoga Nidra can contain imagery in the visualization stage but it is not just imagery, Guided Imagery does not mean Yoga Nidra and Yoga Nidra does not necessary have to have imagery. As I was taught in the Satyananda to be a Yoga Nidra you need 4 things: An internalization, a body scan, breathwork and an externalization. A full 8 stage yoga nidra does contain a visualization component but that is not mandatory.
Here are the 4 stage Yoga Nirdra and 8 stages of Satyananda Yoga Nidra more clearly defined
4 STAGE SATYANANDA YOGA NIDRA (no Visualizations or Imagery)
1. Internalization/Settling : Awareness moves from the physical body inward.
2. Body Rotation: Rotation of consciousness/awareness through the entire body (without physical movement). The sequence of rotation relates directly to the motor homunculus (the symbolic person embedded within the brain matter). The sensory motor cortex is accessed during this stage of Yoga Nidra.
8 STAGE SATYANANDA YOGA NIDRA
1. Internalization/Settling : Awareness moves from the physical body inward.
2. Sankalpa: A carefully chosen positive intention or affirmation stated in the present or future tense. The Sankalpa does not change from practice to practice. One keeps their Sankalpa until it becomes true.
Examples: a) I am awakening or I will awaken my spiritual potential. b) I am or I will be successful in all I undertake. c) I am healthy or I will achieve total health.
3. Body Rotation: Rotation of consciousness/awareness through the entire body (without physical movement). The sequence of rotation relates directly to the motor homunculus (the symbolic person embedded within the brain matter). The sensory motor cortex is accessed during this stage of Yoga Nidra.
4. Breath Awareness: One becomes acutely aware of the breath (often by counting backwards). This stage promotes relaxation and concentration. The brain moves from the busy beta state to the more relaxed alpha state. Breathing changes from being a function of the brain stem to being a function of the cerebral cortex (higher brain). During this stage the body releases endorphins (natural pain-killers).
5. Opposites: Opposite emotions or sensations are explored while practicing non-attachment. This part of the practice connects to the limbic system (reptilian brain). The opposites stage of Yoga Nidra develops will-power, emotional control, and greater equanimity.
6. Visualizations: Simple Imagery is visualized. This stage develops self-awareness and relaxes the mind by cleansing it of painful and disturbing material (samskaras).
7. Sankalpa (repeat of Stage 2): The Sankalpa is mentally repeated with the exact wording as in stage 2. The Sankalpa now can root deeply while the mind is relaxed and receptive.
8. Externalization: The Yoga Nidra practice is completed gradually by bringing the mind from psychic sleep to the waking state.
Integrative Yoga Therapy Presents an 11 stage Yoga Nidra where stages 8 and 9 deal with imagery. But 9 other stages are not imagery although there may be some imagery in the Initial Relaxation and Return. Some people may have imagery with their sankalpa depending if they are a visual learner.
11 STAGE INTEGRATIVE YOGA THERAPY YOGA NIDRA
1. Initial Relaxation: In this phase of yoga nidra, the relaxation response is induced.
2. Sankalpa or Affirmation:The affirmation is a key part of the yoga nidra process. The effectiveness of the sankalpa has several foundations. At an energetic level, the material environment can be
affected by thought waves. There are several basic guidelines for creating an affirmation.
3. Rotation of Consciousness: The rotation of consciousness deeply internalizes the awareness, creating a state of pratyahara in which the mind and senses, which are normally focused on the external environment, are drawn inward.
4. Awareness of Sense Perception: Brings into awareness the more subtle sensing mechanisms of the body including the sense perception mechanisms, both in the skin and within the body, that perceive and measure pleasure and pain, heat and cold, and compare one part of the body to another.
5. Breath Awareness:Almost any of the techniques and modalities from pranayama and pranavidya can be used during this phase of yoga nidra.
6. Working with the Chakras: Exploration of the subtle body of energy, which is the exploration of the chakras.
7. Working with the Mind and Emotions: Exploration of the manomayakosha, the psycho-emotional body.
8. Images from the Unconsious: Develops the witness ability more fully. The main technique is the
presentation of images related to the unconscious.
9. Guided Journey; A journey, which can be conceived of in a wide number of ways, is always a
journey to the ultimate meaning in life, which can be conceived of as God, nature, a particular deity, or our own true Self.
10. Return: The student makes the return journey guided slowly back to the departure point, and then
slowly returning to the present time and place. This return journey has several key points.
11. Seated Meditation: After returning to the seated position, a short meditation of one to five minutes is useful for integrating the journey
Both Yoga Nidra and Guided Imagery are power tools for healing. Deep relaxation balances the
autonomic nervous system, reduces sympathetic activity, and allows for regenerative and restorative functions to occur. Use of bhavana or images from the collective unconscious allows for very deep seated beliefs also known as samskaras, along with the tensions and pressures related to them, to be released.The guided journey used in Yoga Nidra (not in Satyananda) and often in guided imagery often takes on to place of healing and, "at this point in the process,body, mind, and spirit, as well as conscious, subconscious, and unconscious aspects of our being, are receptive to the healing
suggestion."
I believe that the best practice is Yoga Nidra with guided imagery in the visualizations stage but that requires a lot of time. I think at least 25 minutes. Sometimes we don't have that kind of time and then I think it is worth making a decision, would it be best for my client to do a 4 stage yoga nidra or guided imagery. Even a 4 stage yoga nidra will take 15 minutes. A beautiful bhavana practice (imagery) could be seconds.
- the smell, the color, the texture of the peel. Continue to imagine the smell of the lemon, and then see yourself taking a bite of the lemon and feel the juice squirting into your mouth. Many people salivate when they do this. This exercise demonstrates how your body can respond to what you are imagining...You can achieve a relaxed state when you imagine all the details of a safe, comfortable place, such as a beach or a garden. This relaxed state may aid healing, learning, creativity, and performance. It may help you feel more in control of your emotions and thought processes, which may improve your attitude, health, and sense of well-being." - http://www.webmd.com/balance/stress-management/tc/guided-imagery-topic-overview
"Imagery, our inner guidance, allows us to create and experience. It is the language of the mind. The mind speaks in images and then translates those images into words. . . imagery relates to us in action words, or thoughts." (Nischala Joy Devi)
A counselor/therapist/guide can work with imagery with in an interactive way. Offering an imagery theme to the client to work with. The client will then describe all the spontaneous images that emerge. The counselor may investigate with the client the images that emerge a.nd ask questions about them or set up conversations between them. In subsequent counseling sessions the imagery can be used as a therapeutic reference point for self-awareness and the ability to expression emotion. (Hall and Hall, Guided Imagery, p.2-3)
There is also scripted guided imagery. A client offers imagery that an individual or group follows in silence. The listeners are encouraged to close their eyes and they are first taken through a relaxation sequence then the faciliator guides the imagery journey.
According to my teacher Amy Weintraub, in yoga, we call an image or vision that inspires us a bhavana.
Yogis have used imagery for thousands of years to balance mind and emotion. "Before we had language, we thought in pictures. The more primitive areas of the brain process pictures, perceptions, and feelings. If trauma and loss occurred before we had language or in our earliest attempts to talk, it makes sense that imagery, which bypasses the language areas of the brain, should be integrated into therapeutic treatment. No matter our age, if we are involved in a traumatizing event, the increased cortisol that floods our brains makes linear thinking impossible. During such an event, our memories are stored incoherently and are fraught with emotion. These are known as implicit memories and are not chronological, but rather body-based."
"We practice imagery as a means to allow the mind and body to mobilize all available resources that assist in the healing process, In healing imagery, we place ourselves in a state that brings about positive physiological and psychological responses, such as
boosting immune function
calming brain waves
clarity of mind
decreased heart rate
lowering blood pressure
producing a feeling of well-being
Through positive mental imagery, signals are sent to the body to help repair and sustain energy." (Nischala Joy Devi)
Nischala Devi taught in Yoga for the Heart teacher training that there are different kinds of imagery. She says we usually think of imagery and visualization as the same but they are not. "About seventy-five percent of us are visual imagers. The rest are a mixture of auditory, kinesthetic, or a feeling or sensing of the image."
Active Imagery is when we formulate an action to work directly on an area in need of healing. Nischala gave examples of working with a plumber with heart disease where she had him visualize declogging his arteries as if they were pipes. She also mentioned working with a painter with arthritis where they practiced healing each finger gently with healing paint.
Passive imagery "acknowledges our innate ability and wisdom to heal. It allows the healing to happen with gentle and nonspecific guidance." Nischala Joy Devi
When introducing bhavana into a Yoga Therapy Session you might ask your client“Would you like to find an image that is soothing that you could come back to when you feel stressed?” If they can't think of any image Amy Weintraub suggests that you ask her/him "if she might be willing to simply think the word peace.
Always check in after to see if an image arose. If not, there’s another jumping off point for a deeper inquiry...When using imagery, it’s important to allow for the possibility that your client will not have access to an image. Psychiatrist Francoise Adan, medical director of the University Hospitals Connor Integrative Medicine Network in Cleveland, normalizes whatever her patient expresses in this regard. While she encourages her patient to use all her senses and asks if there’s an image or a memory that arises, Francoise normalizes the experience for someone for whom no sensory details or images arise by saying, “It’s fine if nothing comes up, but just check in.” She says that usually patients are surprised by what does arise. "Weintraub, Amy. Yoga Skills for Therapists: Effective Practices for Mood Management
Contraindications for the use of guided imagery are people who present with symptoms of dissociation, or visual or auditory hallucinations,because imagery may take them farther from reality. In such cases, other yogic practice like pranyama may be better choices.
I see many teacher trainings on the web for Yoga Nidra and Guided Imagery. This makes sense to my because they are complementary practices. The differences are Yoga Nidra can contain imagery in the visualization stage but it is not just imagery, Guided Imagery does not mean Yoga Nidra and Yoga Nidra does not necessary have to have imagery. As I was taught in the Satyananda to be a Yoga Nidra you need 4 things: An internalization, a body scan, breathwork and an externalization. A full 8 stage yoga nidra does contain a visualization component but that is not mandatory.
Here are the 4 stage Yoga Nirdra and 8 stages of Satyananda Yoga Nidra more clearly defined
4 STAGE SATYANANDA YOGA NIDRA (no Visualizations or Imagery)
1. Internalization/Settling : Awareness moves from the physical body inward.
2. Body Rotation: Rotation of consciousness/awareness through the entire body (without physical movement). The sequence of rotation relates directly to the motor homunculus (the symbolic person embedded within the brain matter). The sensory motor cortex is accessed during this stage of Yoga Nidra.
3. Breath Awareness: One becomes acutely aware of the breath (often by counting backwards). This stage promotes relaxation and concentration. The brain moves from the busy beta state to the more relaxed alpha state. Breathing changes from being a function of the brain stem to being a function of the cerebral cortex (higher brain). During this stage the body releases endorphins (natural pain-killers).
4. Externalization: The Yoga Nidra practice is completed gradually by bringing the mind from psychic sleep to the waking state.
8 STAGE SATYANANDA YOGA NIDRA
1. Internalization/Settling : Awareness moves from the physical body inward.
2. Sankalpa: A carefully chosen positive intention or affirmation stated in the present or future tense. The Sankalpa does not change from practice to practice. One keeps their Sankalpa until it becomes true.
Examples: a) I am awakening or I will awaken my spiritual potential. b) I am or I will be successful in all I undertake. c) I am healthy or I will achieve total health.
3. Body Rotation: Rotation of consciousness/awareness through the entire body (without physical movement). The sequence of rotation relates directly to the motor homunculus (the symbolic person embedded within the brain matter). The sensory motor cortex is accessed during this stage of Yoga Nidra.
4. Breath Awareness: One becomes acutely aware of the breath (often by counting backwards). This stage promotes relaxation and concentration. The brain moves from the busy beta state to the more relaxed alpha state. Breathing changes from being a function of the brain stem to being a function of the cerebral cortex (higher brain). During this stage the body releases endorphins (natural pain-killers).
5. Opposites: Opposite emotions or sensations are explored while practicing non-attachment. This part of the practice connects to the limbic system (reptilian brain). The opposites stage of Yoga Nidra develops will-power, emotional control, and greater equanimity.
6. Visualizations: Simple Imagery is visualized. This stage develops self-awareness and relaxes the mind by cleansing it of painful and disturbing material (samskaras).
7. Sankalpa (repeat of Stage 2): The Sankalpa is mentally repeated with the exact wording as in stage 2. The Sankalpa now can root deeply while the mind is relaxed and receptive.
8. Externalization: The Yoga Nidra practice is completed gradually by bringing the mind from psychic sleep to the waking state.
11 STAGE INTEGRATIVE YOGA THERAPY YOGA NIDRA
1. Initial Relaxation: In this phase of yoga nidra, the relaxation response is induced.
2. Sankalpa or Affirmation:The affirmation is a key part of the yoga nidra process. The effectiveness of the sankalpa has several foundations. At an energetic level, the material environment can be
affected by thought waves. There are several basic guidelines for creating an affirmation.
3. Rotation of Consciousness: The rotation of consciousness deeply internalizes the awareness, creating a state of pratyahara in which the mind and senses, which are normally focused on the external environment, are drawn inward.
4. Awareness of Sense Perception: Brings into awareness the more subtle sensing mechanisms of the body including the sense perception mechanisms, both in the skin and within the body, that perceive and measure pleasure and pain, heat and cold, and compare one part of the body to another.
5. Breath Awareness:Almost any of the techniques and modalities from pranayama and pranavidya can be used during this phase of yoga nidra.
6. Working with the Chakras: Exploration of the subtle body of energy, which is the exploration of the chakras.
7. Working with the Mind and Emotions: Exploration of the manomayakosha, the psycho-emotional body.
8. Images from the Unconsious: Develops the witness ability more fully. The main technique is the
presentation of images related to the unconscious.
9. Guided Journey; A journey, which can be conceived of in a wide number of ways, is always a
journey to the ultimate meaning in life, which can be conceived of as God, nature, a particular deity, or our own true Self.
10. Return: The student makes the return journey guided slowly back to the departure point, and then
slowly returning to the present time and place. This return journey has several key points.
11. Seated Meditation: After returning to the seated position, a short meditation of one to five minutes is useful for integrating the journey
Both Yoga Nidra and Guided Imagery are power tools for healing. Deep relaxation balances the
autonomic nervous system, reduces sympathetic activity, and allows for regenerative and restorative functions to occur. Use of bhavana or images from the collective unconscious allows for very deep seated beliefs also known as samskaras, along with the tensions and pressures related to them, to be released.The guided journey used in Yoga Nidra (not in Satyananda) and often in guided imagery often takes on to place of healing and, "at this point in the process,body, mind, and spirit, as well as conscious, subconscious, and unconscious aspects of our being, are receptive to the healing
suggestion."
I believe that the best practice is Yoga Nidra with guided imagery in the visualizations stage but that requires a lot of time. I think at least 25 minutes. Sometimes we don't have that kind of time and then I think it is worth making a decision, would it be best for my client to do a 4 stage yoga nidra or guided imagery. Even a 4 stage yoga nidra will take 15 minutes. A beautiful bhavana practice (imagery) could be seconds.
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