Guided Imagery for Kidney Dialysis

for Dee, my beloved Cousin

(the ending of this guided imagery is inspired by Meditation on Taking Medicine Within, by Stephen Levine, p.172-173)

Find yourself relaxed either seated, reclined or lying down

Use any blankets or cushions that will help you increase the experience of relaxation

Relax your hands and body

Get into whatever available position makes you the most comfortable

Eyes closed if that feels appropriate

Otherwise eyes open with a soft gaze

Begin to watch the breath

Don't try to change anything

See where the breath is at this very moment

(long pause)

Now, when you inhale let the belly rise

And when you exhale let the belly fall

Inhaling the belly rises

Exhaling the belly falls

Continue breathing is this manner
(long pause)

Completely relax your body from head to toe

Relax your head, relax your shoulders, back, arms, buttock, legs, feet

Relax all organs, muscles, bones, cells, and nerves

Everything is completely relaxed

When you inhale - inhale positivity, goodness, happiness, joy and serenity

When you exhale, exhale: negativity, anger, anxiety, stress and tension

Feel yourself more and more relaxed -

Any thoughts coming in your mind acknowledge them and let it go

And as you are in the physical body in the process of getting dialysis,

Take the imagination to a different place,

See yourself in a nature, perhaps beautiful garden or maybe in a more naturalistic landscape. See yourself in a beautiful setting that you find yourself to be nurturing and healing.

See it there.....Investigate your surroundings.....See it clearly as if you were watching a movie.........

And in this place visualize a yourself holding a seed in your hand.

See this seed as type of embryo

This seed embryo is surrounded by tissue that contains rich nutrients, including carbohydrates and proteins.

This seed has its own unique formula to use to one day reach its own potentional

The embryo and nutritive tissue are both surrounded by the seed's shell, which protects the seed until the time is right for it to sprout, germinate and grow.

This seed has been waiting for the right time to start growing and the time is now.

Find the perfect space to plant the seed in the ground in your landscape.  Perhaps use a small shovel to get the seed in the earth at the perfect depth. You will know intuitively how far to plant it. So don't worry

Pat down the earth on top of the seed to protect it and water it with the perfect amount of healing water.  You will know how much.

Visualize  the seed's coat absorbing water, which triggers the process of germination.

Give the seed some time to germinate (pause)

Some time has passed and the seed's coat has bursts open.

The seeds has received the perfect amount of water and light in order to germinate.

Watch inside the ground and see the first piece of the tree to emerge from the seed, it is actually an early root.

Visualize as the root grows down from the seed, looking for minerals and more water.

Now look on the ground itself and see a sprout emerge from the top of the seed, reaching for the sunlight above through the surface of the ground.

The sprout has poked its head above the ground,  See it clearly looking at the sku

It now begins to develop early leaves

This is a seedling tree, and it is very fragile.

Watch how the universe protects its seedling

Watch as the seedling  becomes a sapling and now a young tree.

The roots of the tree below the surface of the earth are spreading rapidly now, and the taller the tree becomes, the wider the roots spread.

Now much time has past and the sapling has become a tall majestic tree............. see the tree.  The roots...........the branches............the crown of leaves............See it thriving wherever it is planted.............What time of day is it.......What is the temperature..............Now follow one of the roots of the tree and see it connected see it connected to the earth from which it gets its health, its nutrients, its water

Now bring awareness to your arm, the arm that is connected to the dialysis machine, follow your arm that is connected to the dialysis machine and know that your arm is also getting its health and nutrients

The roots connection to the earth allows it to survive and thrive
Just as your connection to the dialysis machine allows you to survive and thrive

Know that we are all connected in some way either even though it is not always as obvious as to a dialysis machine

We all need help to thrive

Take a moment to mentally look at the dialysis machine. No need to open your eyes.

Take a moment to investigate if the dialysis machine is regarded wholeheartedly as a medium of healing

Notice is there a shame or feeling a failure that is connected to being on dialysis

Now focus on the healing potential of dialysis

See the dialysis for its  healing potential

Let the body be open to receive the healing that dialysis has to offer

Sense this treatment's potential to enter into the kidneys  and bring equanimity and balance there

Listen to the dialysis machine.  Does it have something to say?  What is its tone of voice?  Is there any sense of helplessness in your relationship with dialysis?  Just notice it without judgment.

Now, meet with mercy and awareness any resistance you have had in the past to being on dialysis and meet this past resistence with love, kindness and gratitude

Thank the dialysis machine for whatever healing it may have to offer and acknowledge your connection to the machine

Receive the dialysis as a blessing

Find an image which opens you to the healing in your dialysis, maybe it is the roots of the tree getting nutrients from the soil, maybe it is another image  (long pause)

Use this image to see dialysis as a gift from a beloved friend or great teacher or a gift from God

Let the healing in.  Absorb it.  Be open to healing.

Allow the loving kindness to combine with the treatment that directs in all the healing to the kidneys

Allow the dialysis to be draw in, with mercy and awareness

Let toxins leave the body also with mercy and love

Feel the dialysis dissolving the any resistance, dispelling the tension and difficulty around illness

Feel healing entering directly.  Feel it melting disease and illness and let the disease and illness leave the body

Let the dialysis aid you in your healing

Be open to the healing properties of dialysis

And now bring awareness to the tree

And perhaps lean it against or sit in shade of the branches

Know that we are all connected either physical or emotional

Being connected is what what makes life beautiful

Take as much time as you want to sit under your true

and when you are ready open your eyes

Guided Imagery for Gout

Lie down on your back and relax the body .
Use any blankets or cushions that will help you increase the experience of relaxation
Relax your hands and body with the palms facing up or down, whatever is the most comfortable
Eyes closed if that feels appropriate
Otherwise eyes open with a soft gaze
Slowly inhale and exhale through the nose if possible
Begin to watch the breath
Don't try to change anything
See where the breath is at this very moment
(long pause)
Now, when you inhale let the belly rise
And when you exhale let the belly fall
Inhaling the belly rises
Exhaling the belly falls
Continue breathing is this manner
(long pause)
Completely relax your body from head to toe
Relax your head, relax your shoulders, back, arms, buttock, legs, feet
Relax all organs, muscles, bones, cells, and nerves
Everything is completely relaxed
When you inhale - inhale positivity, goodness, happiness, joy and serenity
When you exhale, exhale: negativity, anger, anxiety, stress and tension

Feel yourself more and more relaxed -

Any thoughts coming in your mind acknowledge them and let it go
Let the universe take care of you
Completely relax your body from head to toe
Let yourself be cradled by the universal mother

Now, imagine that you were walking along a beautiful body of water.........Maybe it's a lake, river, or ocean.  Perhaps it is somewhere you been before in reality or your dreams.. maybe it a place that you are seeing now for the very first time...........Take a look at the scenery around you.........What does it look like?........What is the weather like? ...........Be aware of the temperature.....What time of day is it?

Feel the air on your skin..........What are you wearing?.........Take a deep breath and become aware of any sounds......Are there birds?.......Can you hear the water?......Are there any waves?....... How are you feeling? ....As you investigate the body ask yourself how do your feet feel........Are they at ease... Are they tense.....Is there any pain?...If there is any tension can you relax the feet?........Can you feel the feet relaxed and at ease in this imagined place?........Follow the water's edge? How do you feel as you walk along the water's edge?

.........Is it easy or difficult to walk here?.... Go where the path along the water's edge takes you.....And after awhile you come to a place where you can sit and rest..........Be aware of how you feel.......And gradually take off any shoes or socks you are wearing and gently put your feet in water.........

What is the temperature?........How do you toes feel as they are submerged in the water? ........  How about your ankles? ........What about your heels?..........How are you feeling now with your feet covered with beautiful healing water...........Allow your feet to move easily within the transformative water.......let go of any holding......Visualize your feet as one with the water..........

there is no separation between your feet and the water..........your feet are the water and the water is your feet......they both move together ease and grace........flowing, open, moving easily... Visualize yourself opening, flowing and moving easily.....Visualize the healing water entering the body from the tips of the toes, through the feet to the heels, up the calves, to the thighs, through the pelvis, abdomen, back, and chest up. Up towards the head and sideways through the arms... Visualize the whole body opening, flowing, with ease of movement. Visualize each joint of the body from the big toe, through the toes, ankles, knees, hips, elbows, shoulders and neck being lubricated, flowing, opening and healing.

Perhaps now your whole body is in the water... Perhaps just your feet are there......what ever position you are in feel open, flowing, and healed.  Rest here for some time in deep relaxation (long pause)....

Now slowly take your feet or your body out of the water.... Come back to the water's edge.....Dry yourself off and put back on your shoes and socks if you have them and begin walking again on the water's edge....How are you feeling now as you walk along the water's edge....Become aware of the weather, the scenery, the sights, and the direction you take. Just allow the imagery to come and go whenever you want to go,,,, (long pause)  Now when it is right for you, let go of the images...Be aware once more of the room around you....Begin to move your fingers and toes,  as you gently bring your attention back to the room take some time to blink your eyes open.

NAMASTE

Meditations for Agitation

Alternate Nostril Breathing

Meditation on Body Sensations, Sharon Salzberg Real Happiness, p, 92

Meditation on Seeing the Good Within, Sharon Salzberg, Real Happiness, p.161

Walking Meditation

6 Healing Sounds - Mantak Chia

Inner Smile Meditation - Mantak Chia

Mindfulness

Om Chanting

So Hum Chanting

Using a Mantra on the Outbreath, Stearns and Stearns, Yoga for Anxiety, p.115
Coherent Breathing

Extending the Exhale

Belly Breathing

Rigorous Shaking Movement, Stearns and Stearns, Yoga for Anxiety, p.110

Breath Retention

Chandra Bheda

Alternate Nostril Breathing

Sheetali and Sheetkari

Calmness Sadhana - Rasa Yoga, Peter Marchand

Mindfulness for Anxiety, Stearns and Stearns, Yoga for Anxiety, p,184

Mindfulness Practices for Anxiety and Panic, Jon Kabat-Zinn, Full Catastrophe Living, pps. 441-451
Stair Step Breathing

Guided Imagery

Bhavana

Yoga Nidra

Meditation on Breathing, Sharon Salzberg, Real Happiness, p.46

Meditation in Hearing, Sharon Salzberg, Real Happiness, p,51

Body Scan

Walking Meditation

Meditation on Thinking, Sharon Salzberg, Real Happiness, p,125

Meditation Technques for Insomnia

Yoga Nidra without Externalization

Chandra Bheda in Savasana

Alternate Nostril Breathing in Savasana

Diaphragmatic Breathing in Shavasana, Overcoming Insomnia, p.131

Visualization with Breath Control, Overcoming Insomnia, p. 136-7

Coherent Breathing, The Healing Power of the Breath, p.17

Om Chanting

So Hum Chanting

Meditation on Letting go of Thoughts, Sharon Salzberg, Real Happiness,

Stress Into Relaxation or Sleep, Mantak Chia, Emotional Wisdom,  p.149

Meditation Techniques for Inability to Concentrate

Meditation on Letting go of Thoughts, Sharon Salzberg, p.54

Meditation on Thinking, Real Happiness, Sharon Salzberg, p.125

Meditation on Quieting the Inner Critic, Real Happiness Sharon Salzberg, p. 163

Experiencing Contemplation (Dharana) Through Tradaka, or Gazing, Nischal Devi, Secret Power of Yoga, p.257-258

Walking Meditation

Calmness Sadhana - Rasa Yoga - Peter Marchand

Yantra Making

Body Scan

Om Chanting

So Hum Chanting

Noticing the Breath, Culen and Pons The Mindfulness Based Emotional Balance Workbook, p.39-40

Meditation Techniques for Depression

SADNESS SADHANA - Rasa Yoga, Peter Marchand

The Practice for depression,  Karla McLaren, The Language of Emotions, 334-337

Six Healing Sounds Practice: Sadness into Courage, Chia and Saxer, Emotional Wisdom, pps 108-115

Mindfulness Meditation

Gratitude Meditation

Metta Meditation

Walking Meditation

Mantra Chanting - Ram Chanting or Yam Chanting

Guided Imagery

Bhavana

Yoga Nidra

Chapter 8: Meditate to Meditate, Amy Weintraub, Yoga for Depression

Medical Meditation for Depression, Khalsa and Stauth, Meditation as Medicine

Mindfulness Based Cognitive Therapy for Depression

Meditation Techniques for Working With Anger

Mindfulness of Anger
p. 108
Cullen and Pons, The Mindfulness-Based Emotional Balance Workbook


Mindfulness of Breath, Thoughts and Mental States
p.114
Cullen and Pons, The Mindfulness-Based Emotional Balance Workbook


Walking with Anger
p.117
Cullen and Pons, The Mindfulness-Based Emotional Balance Workbook


Calling Up Difficult Emotions
p.116
Sharon Salzberg, Real Happiness


Medical Meditation to Release the Past, Especially Childhood Anger
p.182
Kalsa and Stauth, Meditation as Medicine


Healing Sound Meditation, Anger and Its Variations into Kindness
Mantak Chia, Emotional Wisdom, p.122-30

The Practice for Anger
Karla McLaren, The Language of Emotions, p.177-179

RAM CHANTING

ANGER SADHANA

FORGIVENESS MEDITATION

METTA MEDITATION

Yoga Nidra for Disappointment

INTERNALIZATION (much of this is inspired by Phillip Moffit)

We have all experienced disappointment. Sometimes things really don't work out the way we want them to. Our disappointment is how we mourn a future that will never be.

There are different scales of disappoints.  Some are large, not being able to pay the rent, a relationship ending that we wanted to continue, or not getting a job .  . so many things can go wrong in life. ..
Some disappointments are gradual. Maybe we are gradually realize that the things we thought we always wanted in life are just not going to happen.

Or conversely, maybe we finally got what we thought we wanted, but once obtained, there are still all these problems that we had assumed would go away "if only" this or that happened.

Why do we get sad, depressed, worried, irritated, moody, anxious, or nonresponsive, not just every once in a while but many times in the course of a day or a week, sometimes in small ways, sometimes big?We have to learn to cope with disappointments because if we don’t we won't be able to function at all in the world.

In Eastern Philosophy, we are asked to choose to consciously embrace pain and loss as your teachers

This philosophy posits that Life itself is not disappointing; but instead, life is a series of moments to practice being with life as it is. –

The Buddha taught that there is no continuing, unchanging person and no experience that is still happening. No matter how disappointing or horrible an experience was remember, it is over now

It's over now.

Listen in all directions for sounds
Listen for sounds outside room
Listen for sounds inside the room
Listen for sounds of the body, like abdominal sounds or gurgling
Listen for the sound of the breath
Listen for the sound of the heart beart
Listen for the heart beat of the universe often expressed by the mantra OM
In the universal heart beat hear the heart desires known as the Sankalpa

SANKALPA

And now, from this deep heart space move on to your sankalpa. The sankalpa is a short positive statement in the present and future tense. Allow your sankalpa or affirmation to well up from deep within your being. This sankalpa can be an affirmation for healing your body, mind, or
spirit, but allow it to come from your deepest source, your deepest intention, a place where healing occurs at the deepest possible level.

Allow this affirmation or intention to well up from that place and repeat it three times mentally to yourself with the exact same wording and the confidence that it will come true. If you don't have a sankalpa simply use the statement "I will find the right Sankalpa for me" or "I am practicing being with life as it is."


BODY ROTATION

Right hand thumb, index finger, middle finger, ring finger, pinky finger, right palm, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, arm pit, right waist, the right hip, the right thigh, the right kneecap, the right lower leg, the right ankle, the right heel,the right instep, the right sole of the foot, top of the foot, the right big toe, 2nd toe, third toe, fourth toe, fifth toe

Bring awareness to the left side of the body starting with the left thumb. Left hand thumb, index finger, middle finger, ring finger, pinky finger, left palm, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, arm pit, left waist, the left hip, the left thigh, the left kneecap, the left lower leg, the left ankle, the left heel, left instep, the left sole of the foot, top of the foot, the left big toe, 2nd toe, third toe, fourth toe, left 5th toe. Stay awake.

Bring awareness to the top of the head, the forehead, both sides of the head, right temple, left temple, the right eyebrow, the left eyebrow, eyebrow center, the right eyelid, the left eyelid, the right eye, the left eye, the right ear, the left ear, the top of the nose, the right nostril, the left nostril,  the right cheek, the left cheek, the upper lip, the lower lip, teeth, tongue, jaw, front of the neck, right collar bone, left collar bone, the hallow between the collar bones, right chest, left chest, center of chest, upper  abdomen, navel, lower abdomen, pelvis, buttocks, lower back, middle back, upper back, right shoulder blade, left shoulder blade, the whole spine, back of the head, top of the head.


(PRACTICE OF INNER SMILE AS TAUGHT BY MANTAK CHIA)

Now Press the tongue against the upper palate of the mouth

Create a source of smiling energy up to three feet in front of the body. This can be an image of the smiling face, or of someone or something worthy of love and respect, or any memory of a time in which deep peace was felt.

Become aware of the eyebrow center through which abundant smiling energy is drawn in in front of and around the body. Let the forehead relax; as the smiling energy accumulates at the eyebrow center, it will eventually overflow into the body.

Allow the smiling energy to flow down from the eyebrow center through the face, relaxing the cheeks, nose, mouth, and all the facial muscles. Let it flow down through the neck.

Let the smiling energy continue to flow down to the thymus gland, which is located behind the upper part of your sternum, and picture it glowing with vibrant health. Feel the thymus gland become warm as it begins to vibrate and expand like a blossoming flower.

Let the warm, smiling energy spread from the thymus gland into the heart. Draw more smiling energy through the mid-eyebrow, and let it flow like a waterfall down into the heart. Smile inwardly to the heart to generate the virtues of joy and happiness.

Feel the heart relax and expand with loving energy. Try to remember an experience of love and fill the heart with that same feeling again. Love the heart. The heart is associated with the negative emotional energies of hastiness, arrogance, and cruelty. While smiling into the heart, these energies will dissipate, creating the space for the virtuous energies of love and joy to expand.

Let the joy and happiness generated in the heart expand outward to your lungs. Feel the lungs open as the happy, smiling energy flows into them. The lungs may appear to be pink and spongy, or they may feel abundantly full. If there is any feeling in the lungs that is unpleasant,  let it go.

Clear the lungs of energetic, emotional, and physical pollution by smiling into them. Feel the air flow from the tip of the nose down into the lungs, following it all the way out to the tiny air sacs where oxygen is exchanged for carbon dioxide.

Thank the lungs for breathing and helping sustain life.

Feel the entire chest cavity filling with smiling, loving energy. The lungs are associated with the negative emotional energies of sadness and depression and the virtuous energies of courage and righteousness. When smiling into the lungs, dissolve any sadness or negative feelings, creating space for courage and righteousness to expand.

Remember to go back to the source of smiling energy in front of the body, or a vision or memory of a happy moment-to get more energy any time during the meditation, If the attention wanders, or it the feeling or the effect of the Inner Smile becoming weak or diluted, just gather more smiling energy from the source. The Chinese say," If you want water, you should go to the well. "

Next direct the smiling energy to the liver, the largest internal organ, located just below the right lung.
Feel the liver become immersed in smiling, loving, joyous energy.

The liver is associated with the sense of sight, as it controls the energy of the eyes. Use your inner vision to see the liver and determine its condition. Its surface should be smooth and glossy, and it should feel relaxed and uncongested.

Use the eyes to smooth out any part of its surface or to relax any area that seems tense. Feel gratitude for the liver's work in detoxifying the body, helping to store blood, and producing bile. The liver is associated with the emotion of anger and the virtue of kindness. Smile to the liver to dissolve any anger and allow the kindness energy more space to expand. The Chinese suggest this also helps strengthen the decision-making power.

Let the smiling energy flow from the liver across the abdomen into the pancreas, located directly beneath the left lung. Thank the pancreas for making digestive enzymes, producing insulin, and regulating blood sugar. Smile into the pancreas. See that it is healthy and functioning smoothly.

Continuing around to the left, smile into the spleen, which is just next to the left kidney. Smile in the direction of the spleen even if the exact location is not known, gradually the energy will get in touch with it. If needed, return to the source of smiling energy in front of the body, and let the smiling energy flow in through the mid-eyebrow and down to the area of the spleen.

As smiling, loving energy builds up in the spleen, let it flow into the kidneys. Smile down to the kidneys and feel them expand with radiant energy. Use the inner vision to inspect the kidneys to be sure their surface is smooth and glossy and that they are filtering properly without any congestion.

The kidneys are associated with the emotion of fear. Smile into them, let fear melt away, and the virtue of gentleness can grow. Keep smiling into the kidneys, and let the smiling energy build up until they are full.

Next, send the smiling energy down into the urinary bladder, urethra, genitals, and perineum. Thank them for making hormones and giving you sexual energy. Bring the combined sexual, smiling, and virtue energies up to the navel, and spiral them into that point.

Return the attention to the source of smiling energy in front of the body. Be aware of the mid-eyebrow point, and allow more smiling energy to flow in through it like a waterfall pouring down into the organs. Once again immerse the thymus, heart, lungs, liver, pancreas, spleen, kidneys, urinary bladder, and sex organs in smiling energy. At this point the mind-body should be feeling calm and peaceful.

Become aware once more of the smiling energy in the eyes. Put the tip of your tongue to the roof of the mouth.

Follow the path of saliva down the esophagus to the stomach, located at the bottom and below the left side of the rib cage. Thank it for its important work in liquefying and digesting your food. Feel it grow calm and comfortable. Sometimes our stomachs are abused with improper food. Make a promise to the stomach that you will give it good food to digest.

Smile into the small intestine in the middle of the abdomen. It is about seven meters long in an adult.

Thank it for absorbing food nutrients to keep you vital and healthy.

Smile into the large intestine: the ascending colon, starting at the right side of the hipbone and passing upward to the under surface of the right lobe of the liver; the transverse colon, which passes downward from the right liver region across the abdomen to the left beneath the lower end of the spleen; the descending colon, which passes downward through the left side of the lumbar region; and the sigmoid colon, which normally lies within the pelvis, the rectum and the anus. The large intestine is about 1.5 meters long.

Thank it for eliminating wastes and for making you feel clean, fresh and open. Smile to it and feel it be warm, nice, clean, comfortable and calm.

Return to your eyes. Quickly smile down the Middle Line, checking for tension. Smile into the tension until it melts away.

 Bring your attention back to your eyes again.

Smile inward with both eyes; collect the power of the smile in the third eye (mid-eyebrow). With your inner eyesight direct your smile about three to four inches inside into the pituitary gland, and feel the gland blossom.

Smile into the thalamus, from where the truth and power of the smile will generate.

Smile into the pineal gland and feel this tiny gland gradually swell and grow like a bulb. Move your smile's eyesight, like a bright, shining light, up to the left side of the brain. Move the inner smiling eyesight back and forth in the left brain and across to the right brain and cerebellum. This will balance the left and right brain and strengthen the nerves.

Move the inner smiling eyesight down to the midbrain. Feel it expand and soften and go down to the pons and medulla oblongata and to the spinal cord, starting from the cervical vertebrae at the base of the skull.

Move the inner smiling eyesight, bringing this loving energy down inside each vertebra and the disc below it. Count out each vertebra and disc as you smile down them: seven cervical (neck) vertebrae, twelve thoracic (chest), five lumbar (lower back), the triangular bone called the sacrum, and the coccyx (tail bone).
Feel the spinal cord and the back becoming loose and comfortable.
Feel the discs softening. Feel your spine expanding and elongating, making you taller.

Return to your eyes and quickly smile down the entire Back Line. The whole body should feel relaxed, The Back Line exercise increases the flow of the spinal fluid and sedates the nervous system. Smiling into a disc keeps it from hardening and becoming deformed so it cannot properly absorb the force and weight of the body. Back pain can be prevented or relieved by smiling into the spine.

The Entire Length of the Body Start at the eyes again. Direct your Inner Smile's eyesight. Quickly smile down the Front Line. Follow the smiling down the Middle Line and then the Back Line. When you are more experienced, smile down all three lines simultaneously, being aware of the organs and the spine. Now, feel the energy descend down the entire length of your body, like a waterfall-a waterfall of smiles, joy and love. Feel your whole body being loved and appreciated. How marvelous it is!

The organs smiling. Collecting the Smiling Energy at the Navel It's very important to end by storing the smiling energy in the navel. Most ill effects of meditation are caused by excess energy in the head or heart. The navel area can safely handle the increased energy generated by the Inner Smile. To collect the smile's energy, concentrate in your navel area, which is about one and a half inches inside your body. Then mentally move that energy in an outward spiral around your navel; don't go above the diaphragm or below the pubic bone. Women, start the spiral counterclockwise. Men, start the spiral clockwise. Next, reverse the direction of the spiral and bring it back into the navel. The energy is now safely stored in the navel, available whenever it is needed and for whatever part of your body needs it.


(pause)

BREATH AWARENESS

Become aware of the natural breath
Bring awareness to the breath at the heart center
As inhale the heart and lungs expand
As you exhale the heart and lungs contract
Counting backwards from 18 to 0 with awareness of the breath at the heart center
Inhaling 18
Exhaling 18
Inhaling 17
Exhaling 17
Continuing counting backward from 18 to 0 with awareness of the breath at the heart center
(pause)
if the count is lost begin again at 18
(pause)
if the count reaches 0 start again at 18
(pause)
Stay with the counting
(pause)
Stay with the awareness of breath at the heart center
(pause)
Now let go of the counting and let go of the awareness of the breath at the heart center and come back to natural breathing
(pause)


BREATH AWARENESS – HEALING SOUNDS

In Traditional Chinese Medicine disappointment is found in the lungs with its companion emotions of sadness and grief.

Become aware of your lungs. Take a deep breath and raise the arms up in front of you. When the hands are at eye level, begin to rotate the palms and bring them up above the head. Keep the elbows rounded. You should feel a stretch that extends from the heels of the palms, along the forearms, over the elbows, along the upper arms and into the shoulders. The lungs and chest will feel open and breathing will be easier. Draw the corners of the mouth back, exhale, making the sound
"Sssssssssssssssssssss", sub-vocally, slowly and evenly in one breath.

As you exhale, empty all feelings of disappointment, sadness, sorrow and grief from your lungs.

When you have exhaled completely (without straining), rotate the palms down, close the eyes, and breathe in to the lungs to strengthen them. Place the hands on the lungs

Imagine a pure white light and quality of righteousness entering into your lungs.

Breathe normally, smile down to the lungs, be aware of the lungs, and imagine that you are still making the sound. Pay attention to any sensations you may feel. Try to feel the exchange of cool, fresh energy replacing hot, dark waste energy.

Delete and disappointment, sadness, sorrow or grief from the lungs by looking left, looking right, looking left, looking right

OPPOSITES

(HEAVY)
Feel all the points of contact between the body and the floor.  Feel the weight of the body.  The body is heavy... The head is heavy... The shoulders are heavy... The arms are heavy.... The back is heavy... ... The legs are heavy..........The body is so heavy that it feels as if it is made of stone.....the body is so heavy that it feels as if it is made of lead.. Experience the body as heaviness... Now let go of heaviness and come to the opposite experience of lightness


(LIGHT)
Now come to the opposite experience of lightness.  The hair is light.....the fingers are light.....the toes are light.....the nose is light .....the eyelashes are light.....The body is so light that it feels as if it could rise above the floor like a feather ... the body is so light that it could blow in the wind like a life in an autumn wind...Experience the body as lightness...Now let go of lightness

(DISAPPOINTMENT)
Recollect an experience of disappointment, concentrate and try to remember the experience ofdisappointment. (pause) Any disappointment you have experienced in your life, mental or physical, recolect the feeling of disappointment.  It doesn't have to be a large disappointment it can just be a small disappointment.  Recollect any disappointment as if it is happening right now.  Feel the disappointment. Let go of the disappointment and come to the opposition sensation of satisfaction.

(SATISFACTION)
Recollect an experience of satisfaction, concentrate and try to remember the experience of satisfaction. (pause) Recollect this feeling and relive it, make it vivid .. .awaken the feeling of satisfaction (long pause) Check that you are awake. Recollect the feeling of satisfaction as if it were happening it right now.  Feel the satisfaction.  Now let go of the satisfaction and come back to natural breathing.

GUIDED IMAGERY

Bring awareness to the chidakasha, the mind screen in front of the closed eyes and notice if there are any colors or patterns there.  Bring the awareness to the chidakasha the mind movue and visualize the simple images that will be suggested.

A Tall Tree (x 2)
A Crescent Moon (x2)
Stars in the Night Sky (x 2)
A Meadow full of Wild Flowers (x 2)
A Friend's Laugh (x 2)
A Hearty Smile (x 2)
Ocean Waves at Sunset (x 2)
Snow Capped Mountains (x 2)
A Rainbow (x 2)

VISUALIZATION

Bring your awareness back to the chidakasha the mind space in front of the closed eyes . . .

Imagine walking through a forest carrying a blanket

You have walked the way this way many times you are completely safe

It is silent except for your tootsteps and the rustle of the wind through trees

You make a way to large clearing and find a perfect place for your blanket

You smile as you spread blanket recognizing the scent of favorite flower

You look around and see a few dozen more of these favorite flowers growing.

The flowers colors are vivid in the moon light and you pause to enjoy them

Kneeling on the blanket you smooth it out and adjust it perfectly for yourself and then lie down on your back

The stars greet you as your eyes adjust to the night sky

You see brightest stars first followed by the rest of the stars

The longer you gaze upward the more and more stars you see

Remember everything in this place is yours, arrange the stars as you wish, chose one now and give it a name

Find your own constellation and give it a shape and a story all its own

Look around at the beautiful scene you have created in your mind

You are capable of great things

Your Circumstances and relationships don’t define

You are defined by your own attitudes and actions

Chose to have faith

Believe there is no reason the future should not hold wonderful things for you

Do not apologize for doing what is right and your fear will have to leave you

You will no longer dwell on the disappointment of what if but instead move forward with confidence

You shine just like the stars and people will be inspired by the light you carry

Now Let go of the chidakasha and come back to natural breathing

SANKALPA

And in the natural breath here the Sankalpa.  The same one you used in the beginning of the Yoga Nidra practice and repeat it again three times mentally with the exact same wording and the confidence that it will come true. (pause)

EXTERNALIZATION (inspired by Philip Moffit)

Listen to the sound of the heart beat
Listen to the sound of the breath
Listen for sounds of the body
Listen for sounds inside the room
Listen for sounds outside the room
Listen for the farthest sound that you can heart outside the room
Remember the room
Remember the ceiling
Remember the walls
Remember the floor
Remember the position on the floor
Remember what you are wearing
Come back to the breath

Mark Twain once said "Some of my biggest disappointments never happened."

When we start to worry about possible events that can go wrong in the future, we become fearful.

Fear in the mind does not serve us but instead imprisons us. It feeds on itself and than we become habituated to living in a perpetual state of disappointment just because are afraid of being disappointed.

The question then becomes: How do you work with major disappointment when it arises?

The first thing you can do is consciously noting it. We need to practice staying present and withstanding the emotional pull of small disappointments, in order not to get swept away in the emotional waves of a big disappointment and lose perspective. We can do this by practicing yoga and meditation. We can be open to the experience of disappointment. We can accept it and let it pass through your mind and heart. Then we can go on with your life's journey and not be frozen in place by our pain. Live with the conscious acceptance that the pains of disappointment can be transformed into the celebration of life. Remember that all that is to be truly honored and cherished is right here, right now!

Come back to the breath and make each inhale deeper and deeper (pause)

And make exhale exhale fuller and fuller (pause)

Inhaling and exhaling deeply and fully (long pause)

And Say to yourself mentally ... the practice of yoga nidra is now complete.

Begin to wiggle the fingers and the toes
Roll the wrists and ankles one direction... and then the opposite direction
Take any intuitive movement the body is asking for
and the roll on the side in a fetal position
In that position the position of rebirth and renewal say some words of kindness to yourself as if you were speaking to a small child
and after you do and there is no need to rush and no need to hurry push yourself up to a comfortable seated position

When you come to seated bring your hands to heart center and join me in the chanting of Om to signify your wholeness.

SALAAM
SHALOM
SHANTI
PACE
PEACE
and my Favorite OM

NAMASTE

YOGA NIDRA FOR ANXIETY

1- (INTERNALIZATION/INITIAL RELAXATION)

(Setting Up):

Prepare for the practice of Yoga Nidra by lying on your back in Shavasana – if this is not comfortable put a pillow under your head or if back hurts bend knees or put pillow or blanket under knees, lying on side if you are pregnant, Sitting in a chair, on the floor back to the wall. You might want a blanket because the body temperature tends to drop in Yoga Nidra. Also put a blanket under any area that is sensitive. Try to be aligned, symmetrical from feet to head. Feel your spine aligned. In shavansasana, arms away from sides palm up or down.

If anything is on you tight like glasses or a wrist watch you can take it off.  Eyes should be closed to avoid visual distraction. .

Say to yourself mentally “I am practicing Yoga Nidra. . . I will stay awake for Yoga Nidra.”

(Relaxation): Take a full breath in with the exhalation think letting go. Do this at least 2 more times….

Bring awareness to the right leg.  Stretch out the right leg from the hips to the toes.  Squeeze, squeeze, squeeze the right leg and be aware of all the muscles from the toes up to the hip.  INhale and raise the leg just a few inches.  Exhale and relax the leg.

Bring awareness to the left leg.  Stretch out the left leg from the hips to the toes.  Squeeze, squeeze, squeeze the left leg and be aware of all the muscles from the toes up to the hip.  Inhale and raise the leg just a few inches.  Exhale and relax the leg

Bring awareness to the right arm.  Make the right hand into a fist.  Squeeze, squeeze, squeeze the right hand and arm and be aware of all the muscles from fingers to the shoulders.  Inhale and raise the arm just a few inches.  Exhale and relax the arm

Bring awareness to the leftt arm.  Make the left hand into a fist.  Squeeze, squeeze, squeeze the left hand and arm and be aware of all the muscles from fingers to the shoulders.  Inhale and raise the arm just a few inches.  Exhale and relax the arm

Bring awareness to the buttocks.  Inhale and squeeze, squeeze, squeeze the buttocks and feel all the muscles in the buttocks. Exhale and relax the buttocks.

Bring awareness to the abdomen.  Inhale and squeeze, squeeze, squeeze the abdomen and feel all the muscles in the abdomen. Exhale and relax the abdomen

Bring awareness to the shoulders.  Inhale and bring the shoulders up to the ears and hold.  Lift, lift, lift the shoulders and exhale and relax the shoulders.

Bring awareness to the face and inhale and squeeze the face and pucker the lips as if you were a raisin or prune. Squeeze, squeeze, squeeze and exhale and relax the face.

Become aware of the body relaxing. Feel supported across the whole body. Feel the feet supported,

Feel arms and hands supported, feel the legs supported, feel the shoulders and head supported. Feel every place where the body is supported and allow yourself to release more deeply.

 Let go of all effort of holding the body.  For a short time notice the rhythm of the breath. Now, extend the awareness outward listening for sounds in all directions.

Be aware of distant sounds.  . . sounds outside the room . . . sounds inside the room . .. sounds of the body… Become aware of the sound of your breath.


In Yoga Nidra, it is best if the body remains still.  If you become uncomfortable you may move but come back to stillness as soon as you can.  Say to yourself mentally “I will remain still for Yoga Nidra.” (pause)

Anxiety is the name used to describe the experience of the body's fight or flight response. There are varying degrees of anxiety, from general worrying and tension... all the way to full blown panic attacks. We all experience anxiety from time to time, and this is normal. When anxiety starts to happen frequently it can be problematic.

Anxiety is a fear-based emotion. Anxiety is in the 3rd chakra and Stomache, Spleen, Pancreas.

Frequent anxiety is an emotional cancer that eats away peace of mind and enjoyment of life. TCM says that anxiety literally eats us up by consuming the life force, prana, chi of our digestion and absorption organs, the stomach spleen and pancreas

When anxiety takes over our lives we become unbalanced beings living in our heads.

Our minds become monkey minds with endless chattering about the dire consequences that will probably never happen.

Therefore, we are wasting our energy on useless thoughts.

In Traditional Chinese Medicine anxiety has brother and sister emotions of worry, guilt, shame,  and self-pity.

All these emotions are housed in our stomach, spleen and pancreas.

The positive emotions that are stored here are: stability, fairness, honesty and powerful intention

Place palms under left ribs with fingers perpendicular

The healing sound of the stomach, spleen, pancreas is whoooooooooooooooooooooo

Exhale sound whooooooooooo

Release and anxiety, anxiety negative emotions

Smile to stomach, spleen, pancreas

Breath in golden light

Exhale cloudy gray substance – the guilt – and let it transform and fade away

Start by saying these affirmations:

“I forgive myself for not being perfect”

“It is natural to anxious sometimes”

“I am a good person”

 “I can learn from and transform my anxiety”

Listen in all directions for sounds ………………

2- (SANKALPA)

It is time for the Sankalpa.  A sankalpa is  a short positive statement in the present or future tense. It is a resolve, intention affirmation. Repeat the sankalpa 3 times with the exact same wording and full attention.  If you do not have yet have a sankalpa use the resolve “I will find the right sankalpa for me” or “I can learn from and transform my anxiety. Repeat your resolve 3 x each time with same wording.

3 - (BODY ROTATION)

Moving on to the rotation of consciousness through the body.  The body remains motionless. When a part of the body is named either repeat the name of the body part in mentally, bring awareness to the part of the body, or visualize the body part. We will begin on the right hand side body.

Right hand thumb, index finger, middle finger, ring finger, pinky finger, right palm, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, arm pit, right waist, the right hip, the right thigh, the right kneecap, the right lower leg, the right ankle, the right heel,the right instep, the right sole of the foot, top of the foot, the right big toe, 2nd toe, third toe, fourth toe, fifth toe

Bring awareness to the left side of the body starting with the left thumb. Left hand thumb, index finger, middle finger, ring finger, pinky finger, left palm, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, arm pit, left waist, the left hip, the left thigh, the left kneecap, the left lower leg, the left ankle, the left heel, left instep, the left sole of the foot, top of the foot, the left big toe, 2nd toe, third toe, fourth toe, left 5th toe. Stay awake.

Bring awareness to the top of the head, the forehead, both sides of the head, right temple, left temple, the right eyebrow, the left eyebrow, eyebrow center, the right eyelid, the left eyelid, the right eye, the left eye, the right ear, the left ear, the top of the nose, the right nostril, the left nostril,  the right cheek, the left cheek, the upper lip, the lower lip, teeth, tongue, jaw, front of the neck, right collar bone, left collar bone, the hallow between the collar bones, right chest, left chest, center of chest, upper  abdomen, navel, lower abdomen, pelvis, buttocks, lower back, middle back, upper back, right shoulder blade, left shoulder blade, the whole spine, back of the head, top of the head.

4- (AWARENESS OF INNER PARTS OF THE BODY)

Bring awareness to the Inner Parts of the body

The brain, the nasal passage between the nose and the throat, the tongue, the teeth the roof of the mouth, the right eardrum, the keft eardrum, the throat through wch the air passes, the alimentary canal or food passage

The right lunch, the left lung, the heart

Feel the heart by concentrating on the heartbeat

The stomach which is above your navel towards the left side

The liver above the navel towards the right side

The right kidney and the left kidney towards the back above waist levlel

And in the abdomen a very long coiled tube called the small intestine and

An inverted U shaped tube called the larhe intestines

Once again faster

The brain, nasal passage, tongue, palate, right eardrum, left eardrum, throat. Alimentary canal, right lunch, left lung, heart, stomach, liver, right kidney, left kidney, small intestine, large intestines, whole abdomen….

Bring awareness to Whole right arm ……… the whole left arm..........Both arms together...........

The whole right leg.................The whole left leg..................Both legs together...............Both arms and legs together.................The whole front of the body.....................The whole back of the body.............The front and back together................The whole inside of the body...............The whole outside of the body...................The inside and the outside of the body together.........

The whole body together
The whole body together
The whole body together

(big pause)

Not let go of the body scan and come back to natural breathing

5 - (BREATHWORK)

Rise and Fall of the breath at the stomach

The stomach is a muscular organ located on the left side of the upper abdomen.

Counting backwards from 18 to 0

Emotions can be understood as simply forms of stuck energy: kind of like legos, that have been "shaped" in a particular way.

The healing sounds break up a particular emotion/shape, so that the energy bound in that shape can once again flow freely.

The emotions are not gotten rid of. Instead, the energy of the emotion is transformed.

If the mind wanders during this practice, no problem. Simply notice that this has happened, and come back to the practice.

6 - (WORKING WITH THE TAOIST HEALING SOUNDS)

Connect to the stomach, pancreas, spleen by placing hands under the left rib cage

You’ll be touching your stomach and your spleen is inside the left rib cage

Notice any guilt anxiety worry, shame self-pity, constriction, or imbalance there

If you find any ask for a message

In hale and turn your fingers perpendicular to the floor and press them gently into your abdomen, just below the ribs.  Make your right hand line up underneath the and to the left og sternum but still on the abdomen and the left hand line up with the nipple still on the abdomen

Inhale softly and exhale Whooooooooo

Visualize any anxiety, worry, guilt shame or self pity leave the stomache as a cloudy gray substance that disappears into the earth

Looking left and looking right to delete any remnants of the anxiety, guilt, self pity, etc

Inhale healing golden light

Return hands to below left rib cage

Be grateful for the roles the play in digestion and absorption

Still smiling, breathe naturally as you imagine you are breathing a golden yellow light into these organs

Sense your stomach, spleen and pancreas are larger and moister and softer and anxiety, anxiety, guilt, shame self –pity have been release and

Openness, fairness, intention and stability have increased
Inhale and exhale Whooooooooooooooooooooooooooooooooooo

7 - (WORKING WITH OPPOSITES)

(HEAVY)
Feel all the points of contact between the body and the floor.  Feel the weight of the body.  The body is heavy... The head is heavy... The shoulders are heavy... The arms are heavy.... The back is heavy... ... The legs are heavy..........The body is so heavy that it feels as if it is made of stone.....the body is so heavy that it feels as if it is made of lead.. Experience the body as heaviness... Now let go of heaviness and come to the opposite experience of lightness


(LIGHT)
Now come to the opposite experience of lightness.  The hair is light.....the fingers are light.....the toes are light.....the nose is light .....the eyelashes are light.....The body is so light that it feels as if it could rise above the floor like a feather ... the body is so light that it could blow in the wind like a life in an autumn wind...Experience the body as lightness...Now let go of lightness


(ANXIETY)
And remember an experience of anxiety, remember any anxiety,,,,try to remember the experience as it in has happening right now ....remember the anxiety, feel the anxiety, ,feel the anxiety in any part of the body or in all  parts of the body (pause) Concentrate the mind wherever the anxiety has been awakened...asssemble the energy particles of anxiety,,,manifest the experience of anxiety.  Not let go of anxiety and calm to the oppositness experience of calmness.

(CALMNESS)
Remember an experience of calmness,... try to remember the experience as if it is happening right now... Whatever the experience is, whether a big experience or a little experience, it should be concentrated and developed into a total calm feeling (long pause) Deepen the awarenesss...assemble the total energies of willl.,.and manifest the experience of calmness. Now let go of calmness and let go of the opposites practice.  And bring awareness to the chidakasha, the mind space in front of the closed eyes.

8 - (RAPID IMAGERY)

Bring awareness to the chiddakasha, the mind screen in front of the closed eyes and notice if there are any colors or patterns there.  Bring the awareness to the chiddakasha the mind movue and visualize the simple images that will be suggested.

A Tall Tree (x 2)
A Crescent Moon (x2)
Stars in the Night Sky (x 2)
A Meadow full of Wild Flowers (x 2)
A Friend's Laugh (x 2)
A Hearty Smile (x 2)
Ocean Waves at Sunset (x 2)
Snow Capped Mountains (x 2)
A Rainbow (x 2)


9 - (THE JOURNEY)

Keep the awareness at the chidakasha the mind space in front of the closed eyes.
Feeling soft and comfortable, allow yourself to travel to a place that is safe and
free….a place where you have no anxiety, no responsibilities, only peace and
pleasure…….perhaps it’s a place where you’ve vacationed……a place from your childhood….a
place you’d like to visit…….your home……..somewhere that is free of deadlines, free of
pain……..

If you are having difficulty settling on a location, simply take a full breath and exhale, and allow
the place to present itself….to come into focus.
And so you are arriving…. and have arrived. This special place of peace and safety is coming
clearly into focus……. Allow yourself to take in your surroundings…..notice the
colors……perhaps sky blue, or water’s blues and greens, perhaps the earth tones of a
forest…….the sandy beach…..maybe the glow of a fire……the colors of flowers or
vegetation…..Notice the light of this place…

And what do you hear? Maybe the wind in trees, or waves crashing upon a shore…..birds
singing, the pop or crackle of a fire….

What do you smell? Perhaps the fragrance of flowers or blooms……the salt of ocean air….the
aroma of your favorite food being prepared…..the cool earthly smells of the forest

What other sensations are in this place? Maybe the sun on your face or hands, the softness of
pine needles beneath your feet, or the shifting of sand beneath and between your toes……maybe
you notice the comfort of a sofa or chair upon which you’re resting…maybe you notice the
warmth of a fire’s glow…..

This is a place to which you’ve traveled to receive the comfort, the peace, the restorative power
that is here for you…….you can come here any time you choose……it is a place you carry within
yourself at all times…..always available…….this is a place of connection…..a place where you
will find and reconnect with your inner strength, your wisdom, your true or higher self……….the
sensations of calm peacefulness you experience here are even now helping you find clarity,
strength, healing……in this place, you receive what you need to be and feel whole – to recognize
yourself in this place of safety, of freedom, of connection…

Each time you travel here, you are reminded, renewed, replenished……in this place you may

Bring the awareness back to the chiddakasha and let go of the visualization practice and come back to natural breathing.

10 - (SANKALPA)

  In the natural breath hear the whisper of the Sankalpa the same resolve or affirmation you made in the beginning of the Yoga Nidra practice and again repeat it 3 times mentally with the exact same wording and the confidence that it will come true.

(pause for Sankalpa)

11 - (EXTERNALIZATION)

Listen for the sound of the heart beat,,,listen for the sound of the breath... listen for any sounds of the body.....listen for sounds in the room....listen for sounds outside the room... find the furtherst sound that you can hear outside the room.....Now remember the room..... remember the walls....remember the ceiling.... remember the floor.....remember your place on the floor.....and remember the topic of this Yoga Nidra, Anxiety.

We get anxious because we buy into our thoughts and feelings. We take them at face value and get overwhelmed. Yet our thoughts don’t warrant this undivided attention. Again, it’s just our minds spinning a slew of worries and what-ifs.

Meditating helps us stop over attending to our thoughts and feelings and “allows us to get off the hamster wheel, catch our breath, and get some perspective.”

It also cultivates an attitude of nonjudgmental acceptance. “The goal is not to get to a place where your life is free of problems — that’s not possible — but rather to develop the skill of accepting the existence of those problems without overvaluing them.”

Bring the awareness back to the breath and make each inhale deeper and deeper (pause) and make each exhale fuller and fuller, inhaling and exhaling deeply and fully.... and say to yourself mentally.  The practice of yoga nidra is now complete (pause)

Begin to wiggle your fingers and your toes.  Roll your wrists and ankles one way .... and now the opposite direction.... and when you are ready roll over to a fetal position and when you are ready make your way up to seated.

HARI OM TAT SAT

NAMASTE

What is the Difference Between Yoga Nidra and Guided Imagery

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.

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.

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.