Guided Imagery Meditation is a mindfulness technique that helps meditators to observe the continuous change in their emotions and thoughts, leading to a better understanding of the mind(1).

Visualize a beautiful, dense forest before you. Imagine yourself walking into the forest. Picture tall trees all around you, their leaves creating a stained-glass roof overhead. Imagine sunlight coming falling through this leafy canopy, creating an atmosphere of shadow and light.

Visualize a thin, dusty path before you. Take that trail and continue to walk until you reach a stream. You can hear the sound of the water flowing, the wind between the leaves, and birds singing in the trees.

Walk up to the stream and slowly sit beside it. Dip your feet in the water and feel it gently flowing over them. This soothing touch of the water’s current is slowly relaxing you. Feel yourself completely at peace and enjoy the pristine nature.

Sit and be present in this serene forest for as long as you want….

Introduction

Guided Imagery Meditation is an effective method that can help the practitioners learn the inner workings of their mind and how it changes continuously(1). The technique requires practitioners to listen to and follow specific instructions that guide them to visualize a relaxing scenery. 

We often try to rationalize and deny our thoughts and emotions, which is believed to be an unhealthy practice(1). With the help of Guided Imagery Meditation, one can observe the mind without any judgement. It is possible because the technique helps meditators to develop complete awareness of their mind(1).

Observing the mind without analysis and judgement is a powerful method as it allows the practitioners to see their mind beyond its complexities(1). With Guided Imagery Method, meditators can liberate themselves from the boundaries of their own mind and discover their True Self(1). 

History/Origins

Guided Imagery Meditation is a mindfulness technique, which is known to be one of the key aspects of Buddhist meditation practices(2). Even though it is primarily an ancient Buddhist method of meditation, mindfulness has transcended religious traditions. For thousands of years, sages, yogis, and Zen masters have practiced mindfulness(2). It helped them observe their own mind, in turn helping them to attain wisdom, satisfaction, and harmony(2). Guided Imagery Meditation was developed based on the same principles of mindfulness. 

Benefits of Guided Imagery Meditation

According to a research article published in the Journal of Cardiovascular Nursing(5), Guided Imagery Meditation has the potential to help manage the symptoms of heart-failure. However, that is not all. Another study by Ana Costa and Thorsten Barnhofer(6) suggests that the meditation technique can reduce the effects of acute depression in patients who practice it regularly. Hence, the technique can be used as an effective tool for improving both physical and mental health. 

References

  1. W. W. Norton & Company | Guided Imagery Work with Kids: Essential Practices to Help Them Manage Stress, Reduce Anxiety & Build Self-Esteem by Mellisa Dormoy | What Is Guided Imagery
  2. Little, Brown Book Group | Wherever You Go, There You Are: Mindfulness Meditation for Everyday Life by Jon Kabat-Zinn | What Is Mindfulness
  3. remedygrove.com | Guided Imagery Forest Path Script for Relaxation by Blake Flannery | Guided Imagery Forest Script
  4. mindfulnessexercises.com | Laying Down Meditation And Visualizing A Lake
  5. Journal of Cardiovascular Nursing | Volume 31, Issue 5 | 2016 |  A Systematic Review of Relaxation, Meditation, and Guided Imagery Strategies for Symptom Management in Heart Failure by Kristine L. Kwekkeboom and Lisa C. Bratzke
  6. Behavioural and Cognitive Psychotherapy | Volume 44, Issue 4 | 2015 | Turning Towards or Turning Away: A Comparison of Mindfulness Meditation and Guided Imagery Relaxation in Patients with Acute Depression by Ana Costa and Thorsten Barnhofer