Hi. If you are looking for an adventure into you imagination, then you have come to the right place. Make yourself comfortable. Show a little trust, discard some scepticism and 'go with the flow'. You are in control, so, decide you are going to steer away from the pot holes and bogs. Choose to stick to the firm ground and any fun experiences you have had. Guided fantasies are a good means of relaxing but this is not the only potential benefit of the technique. These can also raise mood. We will talk more about this later. These are a form of low level hypnotic relaxation. These usually come in the form of a tape, or a CD, but it is not unusual for them to be given 'live', in a group, or individual relaxation session. There is no requirement that these have to be 'live' sessions. Recordings can work perfectly well, if you are able to give yourself the time, space and permission to indulge yourself, without being too self conscious. If you find it difficult to start with, then go to a live' relaxation session and get the general idea. There are many good free sessions available. These are basically a commentary on a scene, or an episode of descriptive experience, spoken by a narrator. There is often appropriate, soothing music accompanying the narration, although some may find this music irritating, it must be said. There are different styles, so don't be put off immediately. We are going to offer music variations and the option to 'fade out' the music, leaving just commentary (or vice versa). The narration is usually given in a slow, low, soothing voice that just suggests enough to get your imagination going. This can also irritate some people. The style and content varies with the narrator and you may wish to sift through to find what suits you. Some people may need more 'description' than others; who may just need the smallest suggestions. We are all different in our 'suggestibility'. It has its benefits and drawbacks. If we are suggestible we can also be influenced by people's constant negative comments. We need to counter that in some way. If we are less suggestible we may find it difficult to relax and let go at times. We need to find what undermines our trust in accepting suggestions. We need to choose how we can positively use what character we have available to us. Relaxation:These are good relaxing techniques for most people. There is an element of 'distraction' in process and also an element of 'suggestion'. The topics can be varied but often describe a walk in a beautiful scene of some kind. Some of us may have wonderful experiences we can draw on easily, others may have to work at it and get some assistance. This imaginary journey may be in the countryside, on a beach, or in the hills and mountains. People have different preferences and sitting by a babbling brook, or a lazy river is often popular. For an even greater sense of stillness, it could be by the shore of a lake, with water gently lapping, or laying by and listening to, the tinkle of a small waterfall. There will be smells and sensations that come to mind at the least suggestions from yourself. This is often in the form of breezes and splashes of water from cascades, and of the scent of flowers, grass, the earth, or you own sweat. There may be little shivers as the wind picks up and then calm once more as it subsides to a warm breeze. For others it may be laying on your back looking at the clouds go by and imagining the universe beyond. It may be dusk and a gorgeous setting sun, rich reds and yellows and shafts of light slicing through the clouds. You may feel a warm breeze coming off the land, or a gently, cooling breeze coming off the sea, after a hot, sunny day. The scene may gradually turn to night time and you find yourself staring up into the stars and gradually adjusting to the darkness, find yourself picking out the milky way, a satellite passing by, or a plane flying off to some exotic location. You may see yourself looking into the future with hope, or looking back with nostalgia, or a gentle regret. DIY and Mood:Perhaps you have already started your journey? Well;, go with it for a while and come back later. collect your thoughts and fears and bring them back here to dissipate and resolve. If not, you may even wish to consider doing your own Guided Fantasy, with a friend , or partner. You could recall and recount, a good experience you once had and get your friend to do the same. There is no great expertise here. Most techniques that have been developed were taken from our common experiences and enhanced using our natural skills. These are refined through practice and with the gaining of experience and increased confidence. To help you, there are some guidelines below. We will also gradually provide some basic examples (to the left). In constructing your Fantasy, also take account of your 'mood'. If you are feeling sad you may wish to go 'with this' a little, to make it 'happy-sad' (if you are comfortable with that). You may otherwise wish to 'raise' your mood. This can be achieved with a little practice. Incorporate your desires and hopes into the fantasy, calling on previous enjoyable, but calming experiences, or ambitions. It is important to strive to keep with any positive thoughts you have and to lay the sad and distressing thoughts to one side, as you go on your journey. If you still have work to do on these, you can make a note of were your left them on this journey and to go back for them later. For now; take a break from the usual worries and go on a brief mental & emotional vocation. Thinking positively about your experiences, from time to time, not only makes the sad and distressing experiences more bearable but also has a gradual effect upon the kinds of experiences that you seek, or come upon. It also influences how people respond to you and this can make previously distressing forms of experiences more enjoyable (or at least, less distressing). Things to think about:There are some considerations to be taken into account. Music styles and tastes vary and the listener may be irritated by some forms of music. There is also the possibility that some 'images' have a phobic character for some people. Although we have considerable choice in our imagination, intrusive thoughts can interfere. We need to avoid that risk as much as we can and the 'subject' of the narration can help this. Fear of water, of insects; like bees buzzing, or of heights, have to be taken into account in the narration, but it is worth considering what your fears are before choosing the content of a particular storyline. There are great benefits to having a good imagination but some of us know how we can be distracted towards negative images, created by that same imagination. It is your imagination that is being stimulated, so be careful that the description of scenes will be in keeping with those things you know you will enjoy and that will raise your mood. There can be stimulating aspects in the descriptions and sensations generated. This is fine, provided you enjoy them and feel benefits from them. If the intention is to relax you will need to inculcate a positive anti-climax, to take you into the relaxed state. For some people, simple, lilting music may be enough to conjure up peaceful and relaxing images, thoughts and sensations. You will have a wonderful choice to select from; Anything from classical through Celtic and even 'Romantic Rock' and 'World Music' styles. There are many other relaxing styles that are available to choose from. The preference is yours. Experiment with different music. In doing so you may find music to take you on other kinds of journeys. You will know your own taste and level of imagination. We are often quite capable of cultivating and stimulating our own relaxing imagery in sounds, pictures and sensations. Whatever has the effect for you. There are also natural sounds that can have a relaxing effect; the action of water, wind blowing through trees, waves lapping on a shore, rainfall, birdsong and the sound of chatter and laughter. Try slowly playing random chords or notes on a keyboard, or guitar, etc. Pictorial images, lighting and other visual effects can also play a part in stimulating imagination and steering it towards relaxation. There are soothing and comforting colours and these may be slightly different for different people. There effects will depend upon the context in which you are trying to relax. You do not usually want anything too bright, and subdued lighting may be best. Try using the visual effects of a screen saver, or photo slide show to start you off. Warm, diffused Red and Yellow Pastels, Natural Greens, and White tend to be relaxing and uplifting. Light Blues can be relaxing and cooling in hot, agitated circumstances. Dark Blues, Purples and Maroons can feel spiritual and calming to some. Bright Reds, Yellows and Vivid Greens tend to be more stimulating. These can be a good starting point, gradually becoming more subtle and diffused, then changing to more calming colours and images. A very good relaxation technique can be to start of with 'stimulation' and 'tensioning' of your body; all at once and then each limb and component in turn (including your mind). A bit like stretching, or straining your muscles. Once you have done this you can feel the gradual 'release' of those muscles and tensions. The contrast gives you that edge in starting the relaxation. Practice this experience, it can be relaxing in itself but careful not to get cramp. If, once you are on your journey, you do meet your fears on the way, acknowledge them as you walk by. Leave them where they are and just let them go for now. No doubt they will be there when you come back this way but you will become increasingly familiar with them and they will eventually loose their potency. We eventually overcome our fears when we safely confront them, gently at first and then more aggressively. There are other techniques in this section that take a slightly different approach, and help you deal with problems, like fears and anxieties, but these largely cover the same kind of ground, in slightly different ways and with slightly different purposes. There is no reason why you should not mix and match these techniques. Own them for yourself and value them for their benefits to you and your friend, or partner. The 'process' is about gradually feeling safe with yourself, and your thoughts and feelings. It is then feeling safe with the events and experiences that we face each day. Having done this we can gradually take charge of our lives and rely less upon sympathy and the intervention of others. This means that the involvement of others becomes more about wishes and desires, rather than needs and habit. Some additional points:There is no reason why you should not create your own 'scenes' if you have a good imagination and feel that the process will not run away with you. We come from different backgrounds and are educated to think and feel in certain ways. This is private activity. Let yourself go a bit, no one need know you are indulging yourself in this way. Next, you could find a friend you can trust to share the techniques with. You may be sceptical about hypnosis but try an trust this a little. It is just a word that describes what most people can do at some level of skill. It is a forgotten side of human nature that is available to most, if not all of us. It is therefore a skill we can develop with practice. Some of us will take to it naturally, others may struggle with the idea. There is nothing mystical about it, other than that which we wish to incorporate in the process. Don't let the 'spiritual' character of the 'process' put you off. Even if you have no strong spiritual inclinations, or even an antagonism to this kind of experience, they can still be beneficial to the relaxation process, if you choose something that fits you. Mystical and scientific explanations are just different ways of seeing and benefiting from the same knowledge and experiences. Science and religion often have different explanations for the same experience and human features. What does it matter the explanations, provided that we feel the benefits. Although these forms of meditation and relaxation come out of a 'spiritual' stable, in the early beginnings, this does not distract from their general benefit. Science eventually identifies the 'pure' strains, or components, of these more 'humanistic', natural techniques. Remember that religious and spiritual, as well as scientific and technical belief systems, do identify beneficial and positive consequences as well as destructive, or undermining ones. In this respect, it is your intention while engaging in the exercise that is all important. You will be in control in some measure and how much you let go of that control to your natural inclinations will evolve with confidence and trust of yourself and your imagination. If you have problems with these techniques then get some additional guidance that takes account of your particular difficulties. If you are having difficulties with this, email me you difficulties and I will research some alternatives for you. | 
