The guided visualisation is a form of meditation. It uses visualisation and concentration techniques to enable you to connect with your inner self. Great personal understanding and self healing can take place while using this meditation technique and it is also extremely useful to those wishing to develop their own psychic abilities. Many outlets now sell CD's of pre recorded guided visualisations, but you can easily make and use your own. This is something that is usually done in a group setting, but you can easily do it yourself at home. You will need one or two pieces of equipment though. A recording device will be need and a stopwatch is valuable too. What you will do is record yourself talking through the exercise, leaving the appropriate time gaps of silence as will be indicated in the text, then you can simply listen to the recording and take yourself through the exercise. In a group setting someone will talk the group through the exercise and everyone follows the spoken instructions.
The guided visualisation is a valuable tool to help you understand the way your guides will talk to you. They will talk to you in symbol form and some of them can be rather obscure and hard to interpret. This exercise will help you to learn your own unique language of symbols that you can use with your guide.
You can use guided visualisations for many different purposes, including developing your own abilities, healing the effects of past trauma, getting to know your guides and more.
PREPARATION
Find a space in which to do your visualisation, a warm, clean, peaceful environment is best, one where you won’t be disturbed by the doorbell, TV or phone. Slightly dim the lights and maybe light a candle or incense if you wish. Wear comfortable loose fitting clothes and have a comfortable upright chair to sit in. Have your recorder and stopwatch handy and a copy of the visualisation to read.
RECORDING
Turn the recorder on and simply read the notes as they are written. Speak slow and softly but firmly. When you see the time gap indicated in parenthases in the text, start the stopwatch and leave that amount of time of silence in the recording, then continue on. Take the time to take a breath after the end of a sentance. This will give just enough time between sentances, where no time is indicated. You may wish to make a few practice recordings before doing one you wish to follow. You will feel a little self conscious at first but this will soon disappear. You will find, when listening to your recording, that the slower you speak, the easier it is to follow and the time gaps are very important, so although it may feel strange being silent for long moments, you will understand when you listen to it.
THE VISUALISATION
When you have a recording you are happy with, you are ready to go through a guided visualisation. Simply follow the spoken instructions and allow the images to flow. Take care to notice as much as you can about the environment in the visualisation for many symbolic messages will be contained within it. You will come to certain passages that tell you that you are to be left for a short while within your environment to interact with it. This is where the time gaps come in to play. Some of the time gaps will be fairly short but others may be a few minutes. Don’t worry about this, the visualisation will flow if you just relax into it.
The following visualisation is one that I use for completely relaxing the physical body, which is absolutely necessary for successful meditation. It takes you through a very simple visualisation for relaxing each part of the body in turn. You will then be guided to what I call the Personal Sanctuary. This is a place you can use within meditation as a personal, secret, safe space of peace and tranquility and you can go there as often as you wish, when you feel you need to.
The recording you make will guide you safely into and out of the process, so you don't have to worry about not coming back or getting 'lost'.
START RECORDING NOW
Close your eyes and breathe deeply, in through the nose and out through the mouth - (10 seconds)
Now breathe normally and let your breathing slow slightly. Notice your breathing rate, concentrate on it and put all your focus onto it. - (30 seconds)
Bring your attention to your toes, notice how they feel, their temperature and everything about them. - (10 seconds)
As you concentrate on your toes, visualise them completely melting away to nothing. - (10 seconds)
Bring your attention up to your feet and focus your attention on them. How do they feel? - (10 seconds)
Visualise your feet melting away to nothing. - (10 seconds)
Bring your attention to your lower legs and focus completely on how they feel. - (10 seconds)
Now let them just melt away into nothing. - (10 seconds)
Now bring your attention up to your thighs and put your focus onto them. How do they feel? - (10 seconds)
Let them now melt away completely. - (10 seconds)
Bring your attention up to your seat and lower belly and concentrate your focus on that area. How does it feel? - (10 seconds)
Let that area completely melt away to nothing. - (10 seconds)
Bring your focus up your body to your mid section and focus there. How does it feel? - (10 seconds)
Visualise this area melting away into nothing. - (10 seconds)
Now bring your focus up to your chest and shoulders and concentrate on this area and how it feels. - (10 seconds)
Make this area melt away completely. - (10 seconds)
Now move your concentration to your hands and fingers and focus there. How do they feel? - (10 seconds)
Let them melt away now. - (10 seconds)
Move your focus to your forearms and concentrate there on how they feel. - (10 seconds)
Visualise them melting away into nothing. - (10 seconds)
Bring your focus up to your upper arms and concentrate there on how they feel. - (10 seconds)
Visualise them melting away to nothing. - (10 seconds)
Now concentrate on your neck area. How does it feel there? - (10 seconds)
Let it melt away now, completely. - (10 seconds)
Now bring your focus to your head and how it feels. - (10 seconds)
Visualise your head melting into nothing. (10 seconds)
Your whole body is now completely relaxed and calm. (10 seconds)
Become aware now, of a scene coming into focus before you.
As the scene comes fully into focus, you notice how peaceful and beautiful it is. (10 seconds)
Look around you at the environment. Find somewhere to sit down within this beautiful, peaceful place. - (10 seconds)
As you sit, know that this is your personal private sanctuary of peace, and know that you can return here any time you wish.
You are safe here, at peace, relaxed in body mind and spirit.
When you are here, you can rebalance yourself, refocus yourself and strengthen your bond with your inner self.
Sit there in your sanctuary and enjoy being at peace for a moment. (1 minute)
Now it is time to leave the sanctuary, until you decide you wish to return again.
Get up from your seat and turn and look at the scene as you did when you first arrived. (10 seconds)
The scene begins to fade and then is gone. (10 seconds)
Bring your focus back to your physical body. Your head and neck. Your shoulders and arms. Your chest and abdomen. Your legs and feet. - (10 seconds)
Become fully reconnected with your relaxed physical body now.
Wiggle your fingers and toes.
When you feel ready, open your eyes.
END RECORDING HERE
