STRESS REDUCTIONRoberta Gadbury

SYLLABUS

• GUIDED IMAGERY & VISUALIZATION• Definitions • Relaxation Techniques Used in Conjunction• Theory Behind CAM/Guided Imagery• Used for Healing/What is Involved• Adverse Health Conditions Benefited/Demonstration• Safety of Guided Imagery & Visualization/Scientific Study• Class Taught Proper Techniques of Visualization• Resources Available in Community & Online Including Handout

LESSON THREE VISUALIZATION & GUIDED IMAGERY

While similar, guided imagery, visualization & mediation differ in the following respects:• Visualization is visualizing something in your mind that will

help relax you or sometimes used to make a positive change in your life (as in quitting smoking)

• Guided Imagery is where a professional is guiding you through calming mental images for the purpose of bringing relaxation to both your body and your mind

• Mediation is the focus of your mind in order again to bring positive changes to your life or for the purpose of relaxation

RELAXATION TECHNIQUES USEDIN CONJUNCTION

Many times these relaxation techniques are used in conjunction with each for a more effective outcomeExample:During your mediation practice on the inhale you may visualize a word or colors you envision that word to be to bring a positive emotion or image into your body (e.g. health, peace, calm)On the exhale the same except you are eliminating this negativity from your body again either through words or colors (e.g. disease, anger, unrest)Repeat several times and you will begin to feel the difference in your body as you are eliminating these negative conditions (e.g. if using color the color will begin as a dark color such as black and eventually come out to be a very pale shade of gray)

THEORY BEHIND COMPLEMENTARY & ALTERNATIVE MEDICINEAs mentioned prior in both lessons one and two, CAM does not treat our parts as separate but that these separate parts of our being comprise the whole being.In CAM all four quadrants (physical, emotional, mental and spiritual) are treated to create harmony between the four for optimum well beingIf one quadrant is dominant over the others this creates an imbalance in the balance creating ill health for the person

GUIDED IMAGERYGuided Imagery continues with that train of thought that the body and mind are connectedYour body will actually respond to what your mind is imagining with all five of your senses being involved in this sceneCan be used to become more in touch with our thoughts and emotionsCan be used to tap into our inner wisdom

GUIDED IMAGERY TO HEALGuided imagery allows us to heal our bodiesStress as well as negative images brings ill health to our bodies and mindPositive thoughts and emotions bring good health and can heal our bodiesHave been tools to heal since ancient times

WHAT IS INVOLVED ….Sessions for guided imagery usually run between 30 and 45 minutesFor best results have that time be uninterrupted timeCan be done solo or in groups, as a class or part of psychotherapyBooks, audio tapes and videos may also be usedReference: Pain Doctor

ADVERSE HEALTH CONDITIONS WHICH ARE BENEFITED

• According to the National Center for Complementary & Integrative Health, scientific studies have shown improvement in the following adverse health conditions:

• Anxiety• Depression • Fibromyalgia• Headache• High Blood Pressure• Insomnia• Post Traumatic Stress Syndrome• Irritable Bowel Syndrome

DEMONSTRATION OF GUIDED IMAGERY

Class will participate in a guided imagery session with their feedback on their experience following.

Approximate time allowed 30 minutes

IS IT SAFE?Yes it has been deemed safe for the general

population but if you have chronic or adverse health conditions it is best to speak with your doctor priorOnce again, do not go off the treatment plan that

your doctor has prescribed for you but talk with your doctor about adding guided imagery and/or visualization to your current treatment plan

Most effective when working with someone trained in these techniques

EFFECTIVENESS OF RELAXATION TECHNIQUES

• “There are over 3,000 studies showing the beneficial effects of relaxation on health and well-

being.” (Pain Doctor)

CLASS PARTICIPATION IN LEARNING VISUALIZATION TECHNIQUES

Instructor will instruct class in visualization techniques so that they may use this relaxation

technique at home.

Approximate time of instruction will be 20 minutes

NO RIGHT WAY…There is no one single correct way of performing

any of these relaxation techniques What works best for you is the correct way

RESOURCES AVALABLEDiscussion of online resourcesDiscussion of community resourcesDiscussion on reliable sources again advising the class on how to use unbiased websites when seeking information

HANDOUT OF RESOURCES The following are practitioners of guided imageryDr. Timothy J. Ryan, Newport Beach CaliforniaDr. Jason Liu, South Pasadena CaliforniaHelaine Harris, Encino CaliforniaFree scripts for guided imagery as well as guided visualization available throughInnerHealthStudio

REFERENCES• NCCIH. (2014). Stress & Relaxation Techniques:

What the Science Says. Retrieved from  • https://nccih.nih.gov/health/providers/digest/relaxa

tion-sciencePain Doctor. (n.d.). Relaxation & Guided Imagery. Retrieved from https://paindoctor.com/treatments/relaxation-and-guided-imagery/