COURSE LEADER MANUAL

Transcription

1 COURSE LEADER MANUAL MEDITATION TEACHER TRAINING MODULE 2 Part WEEK GUIDED IMAGERY PROGRAM i

2 These materials have been developed, written and revised by Drs Ian and Ruth Gawler in 2017 The Gawler Foundation under license holds the copyright and all other intellectual property rights in them. All such rights are reserved. No part may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing and authority to do so from The Gawler Foundation ii

3 INTRODUCTION This Meditation Teacher Training - Module 2 manual outlines how to present two 4 week meditation-based programs; the first that focuses on Guided Imagery, the second on Contemplation. Each program is complete in itself, although they have been prepared as part of a potential series starting with the Mindfulness-Based Stillness Meditation program set out in Meditation Teacher Training - Module 1. It is suggested that when teaching these programs, it would be ideal to begin with Module 1 the Mindfulness-Based Stillness Meditation program, then progress to Module 2, starting with Guided Imagery and progressing to Contemplation.. However, any one of these programs could be taught on its own; while any order for teaching the programs could be followed according to the context and circumstances of individual teachers and their students iii

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5 TABLE OF CONTENTS WEEK ONE INTRODUCTIONS AND PERSONAL DEVELOPMENT PART Welcome... 8 Flipchart 1 - MEDITATION S 3 MAIN DOMAINS Guided Exercise 1 - Stillness Meditation The Mind has Two Aspects Flipchart 2 The Mind has Two Aspects The Active Mind What it is and how it Works Flipchart 3 The mind is the seat of Awareness, Thought, Volition, Feeling Definition of Imagery Flipchart 4 Imagery Definition A Short Imagery Experiment A Second Short Imagery Experiment The Three Main Applications of Imagery Flipchart 5 - Applications of Imagery Guided Exercise 2 - The Journey of Transformation Farewell Week One WEEK TWO PERSONAL DEVELOPMENT PART Welcome, debrief and refresher Guided Imagery Exercise 3 The Quiet Place Debrief the exercise Guided Imagery for Personal Development Flipchart 6-3 Applications of Imagery for Personal Development Guided Imagery for Inner Rehearsal (Personal Development Application 1) Guided Imagery for Accomplishing Goals Positive Thinking (Personal Development Application 2) Flipchart 7 - The 3 PRINCIPLES of POSITIVE THINKING The Three Elements of Guided Imagery Flipchart 8 NEUROPLASTICITY Optional - Guided Imagery for Manifestation Conclusion and Farewell v

6 WEEK THREE INNER PEACE The Quiet Place Revisited Invocation Generating Loving Kindness Farewell Week Three WEEK FOUR MIND-BODY MEDICINE Applications of Imagery Guided Imagery practice White Light revisited References for Mind-Body Healing The 5 Ways in which the Mind Influences Healing Flip chart 11-5 Ways the mind influences healing The 5 Ingredients of Accelerated Healing Flip chart 12-5 INGREDIENTS of ACCELERATED HEALING The Rationale of Mind-Body Medicine The Mechanics of Mind-Body Medicine application of Guided Imagery Mind-Based Pain Management - This section is optional Flipchart 13 - The 2 ASPECTS of PAIN Optional - A Simple Experiment with the Experience of Pain Mindfulness - Based Pain Management Review of the Course Evaluation Forms Ongoing Programs/Courses Final Group Meditation Farewell APPENDIX 1 - DEFINITIONS APPENDIX 2 - AFFIRMATIONS APPENDIX 3 - THE 9 STEP PROCESS of MANIFESTATION APPENDIX 4 GUIDED MEDITATION SCRIPTS Stillness Meditation The Journey of Transformation The Quiet Place Invocation Loving Kindness The White Light Healing Exercise The Mindfulness-Based Pain Management Exercise APPENDIX 5 END of PROGRAM EVALUATION FORM vi

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8 WEEK ONE INTRODUCTIONS AND PERSONAL DEVELOPMENT PART 1 Session Plan 1. Welcome As the Group Facilitator, welcome your group participants, acknowledging that you are conscious attending represents a significant commitment, and that you are really hoping you can help them very directly through the program. Share enthusiasm for this meditation-based program that focuses on learning and applying Guided Imagery, maybe share an anecdote, then explain how Guided Imagery provides the mechanics for what many people describe as using the Power of the Mind ; and that there is much that is possible when applying these techniques. Connect with participants existing meditation practice - Have they completed pre-attendance questionnaires? If so, refer to them here. - Enquire as to who has done some meditation practice prior to attending? - Who is completely new?, Who has been practicing for less than 6 months?, 6 months 2 years?, 2 5 years?, 5 years plus? Show Flipchart 1 and briefly explain how Guided Imagery relates to the other 2 programs of Mindfulness-Based Stillness Meditation (MBSM) or Health Meditation and Contemplation using the image of the mountain with 3 ways of progressing upwards towards the same peak experience or view. Flipchart 1 - MEDITATION S 3 MAIN DOMAINS 8

9 Included in this program is an introduction to understanding the mind, the way in which it works, and how we can use it more creatively and effectively in a way that is personally satisfying and helpful to others. Facilitator Introduction The Group Facilitator and co-facilitator if applicable, introduces him/herself, sharing professional and personal background relevant to the skills and commitment required in presenting this program. Individual Introductions The Group Facilitator encourages participants to briefly introduce themselves using what follows as an introduction: Some of you may know each other from a previous group or other place; some will be new, so let s just take a few moments to share something of ourselves with the group. Please do say your name, and people are always interested to know where you come from. Then perhaps you can explain a little bit about what has brought you here and if there is anything in particular that you are hoping to get out of this program. For those of you who are here with a partner or a support person, if one speaks, it is nice if the other person then follows. Note: Sometimes the group will choose to go from one person to the next around the circle of participants. Often this takes less time than a random order; and if there is a large group you may suggest this to the group to save time. So, who would like to go first? Thank you who would like to go next? Optional: If needed/appropriate the Group Facilitator can request confidentiality and also talk about commitment and active engagement in the program and the homework. 2. Guided Exercise 1 - Stillness Meditation To introduce this exercise say OK, so some of you have probably had quite a busy day, some have probably had a fair way to travel; so let us just take a few moments to settle in, to relax and be present mindful. So let s begin by taking a few moments to adjust our bodies and settle into our posture back just as upright as your body is comfortable feet flat on the floor, a little apart then you might like to lean back a little, and feel the support from the back of the chair hands resting on the thighs, or simply cupped in the lap just notice what is most 9

10 comfortable for you and then, when you are ready you might like to join me for a few moments and let your eyes close gently Now, just be curious to notice the sounds you can hear right now (Draw attention to any that are obvious OR) Notice any sounds coming to your awareness from outside of this room aim to simply notice them have the intention of letting go of any judgement I like this sound hope it continues Or, I do not like this sound hope it stops just simply noticing with a gentle curiosity And then bringing your attention more particularly into this room, this space we are in and noticing any sounds coming from within the room itself again, just noticing free of any judgement or commentary simply aware of the sounds the pure sounds pure awareness And then bringing your attention more particularly once again to your own body, and listening closely maybe you can notice the subtle sounds of the breath breathing in and breathing out and as you do bring your attention more to the breath, notice too, the movement in the body as you are breathing in and breathing out so being aware that as we are breathing in, we are breathing in as we are breathing out, we are breathing out And as you continue to hold your attention on the breath you will probably notice that each time that you do breathe out, there is just a natural feeling of letting go a little it is just a natural thing that as we do breathe out, we tend to let go a little, to relax a little So without making any more or less of this simply noticing each time we breathe out relaxing a little And at the same time, notice how as you do breathe out, the outbreath tends to taper away to become longer finer subtler So breathing out letting go relaxing a little and the outbreath becoming longer finer subtler And when the outbreath is completed often there is a pause and then aim to simply allow the in-breath to come back in of its own accord breathing out the outbreath longer finer subtler that feeling of letting go relaxing a little then a pause and simply allowing the in-breath to come back in of its own accord quite effortlessly effortlessly And now, it might help to take your attention to that point between the eyes, a little into the forehead and notice there what is like a still, quiet centre a point of stillness maybe you notice it more particularly in that area behind the closed eyelids so just holding your attention now lightly on that point of stillness and it is almost as if you can merge into that stillness relaxing releasing just simply letting go quite effortlessly effortlessly letting go letting go resting in that stillness for a few moments BIG GAP And if at any stage you do notice your mind wandering or becoming distracted gently bring your attention back to that quiet space that point of stillness relaxing releasing 10

11 merging melting simply resting in that stillness now for a few moments quite effortlessly effortlessly letting go letting go BIG GAP That s good good good when you are ready now just let your eyes gently open once again DEBRIEF this exercise Ask who noticed any stillness, at least for a moment or two? Ask who noticed thoughts and got caught up in them, at least for a moment or two? Normalise this. Lead in to the 2 aspects of the mind by making the point that noticing even a glimpse of stillness confirms that the mind has 2 aspects 3. The Mind has Two Aspects Show Flipchart 2 and explain the 2 aspects of the mind including how different mind practices relate to the different aspects. References: Meditation an In-depth Guide Chapter 11 The Mind that Changes Everything (TMCE) Chapter 1. Flipchart 2 The Mind has Two Aspects. The Active Mind (the conscious, thinking mind and the unconscious). The Still Mind (the fundamental nature of the mind) Point out that for those who have completed Module 1, the teachings on MBSM gave specific attention to the mindfulness, meditation, awareness and stillness. Here we will focus on the Active Mind how it works and how we can use it by actively learning and applying Guided Imagery. 4. The Active Mind What it is and how it Works Explain to participants that Guided Imagery actually can be used with little knowledge or understanding, but it is more effective, more potent when based upon the confidence that comes with understanding; so to begin, we will explore what the mind is, how it functions and how we can use it to best effect. In truth, it is the mind that changes everything as the mind decides all we do what we eat and drink; the things we do, the people we hang out with, and on and on. In the words of John Milton in Paradise Lost, The mind can make a heaven of hell, or a hell of heaven. a) Definition of the mind The mind is defined as the seat of awareness, thought, volition and feeling. 11

12 - Oxford Dictionary Show flipchart 3 and briefly clarify what each word relates to Flipchart 3 The mind is the seat of Awareness, Thought, Volition, Feeling b) Definitions - OPTIONAL Whether to present this section will depend on the needs and interest of your group and time allocation it may be too much information. Distribute the Definitions handout - Appendix 1 and briefly discuss them. c) The mind works by i) Gathering information using perception based on the 5 senses plus our feelings. ii) Storing that information in the unconscious our memory and, based upon that information, forming beliefs and habits. iii) Then, when faced with a current or future need, the mind draws upon all of our knowledge, beliefs and habits - all that we have stored in our memory - and aims to use all that to best advantage to obtain the best possible outcome as we imagine it. iv) To accomplish the best outcome in any given situation, the mind works best when it sets a specific, clear goal. Then it makes the best choices it can to accomplish that goal; while at the same time the mind drives our commitment and our perseverance towards that goal. d) The mind functions as a goal-orientated, decision-making tool The mind can be likened to a heat-seeking missile, rather than an arrow shot from a bow; it focuses onto a target, a goal, and as it moves towards that target, it receives feedback (often what we call mistakes ), adjusts its trajectory, and hones in on the target. e) The mind s primary priorities Ask your group what is their mind s main priority? What is it most interested in? Answer: survival. Ask what then? Once survival is taken care of, what is the mind s next top priority? Answer: happiness or contentment. f) Images are key to how the mind functions EXPERIMENT 1 - How do you know I am talking to you? Explore the use of the senses to enable our perception of external things. How do you know what is going on externally? Make the point that external perception is dependent upon the use of our 5 senses (and added to or coloured by our emotions). EXPERIMENT 2 How do you know you are thinking? Invite participants to close their eyes and think for around one minute about what they plan to do after this session finishes. 12

13 Debrief the exercise ask how they knew they were thinking? What was going on internally? Extract the answers: pictures, words, feelings (sensations) as the 3 key elements. Make the point that internal perception is dependent upon what we call imagery that is composed primarily of 3 out of our 5 senses (and added to or coloured by our emotions). EXPERIMENT 3 Recall/remember where you live Invite participants to close their eyes and recall where they live, and as they do, to notice how they are doing it using pictures, words and/or feelings. Make the point that we store what we perceive, what we experience, what we learn using imagery. When we recall memories, we use imagery. EXPERIMENT 4 Planning Invite participants to close their eyes and think once again, for another minute, about what they plan to do after this session finishes. Debrief the exercise ask how they knew they were thinking/planning? Again, extract and confirm the answers: pictures, words, feelings (sensations) as the 3 key elements. Make the point that we plan using imagery. g) Conclusions i) Definition - in this context An image is a mental representation The Oxford. ii) Imagery is the natural language of the Active Mind, and the mechanism by which it works both for the conscious, thinking mind, and the unconscious. Imagery is primarily based on the use of pictures, words, feelings and emotions. So the imagery, (the images) that run through our minds, especially those that pre-dominate, are of great importance. Often, it can seem as if our mind is running us. However, we can reverse this and this is the key: The mind functions using imagery (or thoughts) both conscious and unconscious. Guided Imagery is an active process that involves learning how to take control of our mind and to consciously decide what imagery we choose to give our attention to. How to do so is the focus of this course. 5. Definition of Imagery Show Flipchart 4 and lead a brief discussion to clarify what this definition might mean. Explain that commonly the images that come into our mind and therefore form our memories, habits and beliefs, come from life events as they unfold around us. With imagery, we have 13

14 the potential to select and input our own images and therefore directly influence the way our mind functions. This potential has many applications. Explain that Guided Imagery is a reliable way of using the Active Mind creatively/effectively/intelligently. Remind participants that Guided Imagery can be used with little knowledge or understanding, but it is more effective, more potent when based upon the confidence that comes with understanding. Flipchart 4 Imagery Definition Imagery is the conscious development and repetition of affirmations, mental images and associated feelings for a creative purpose. Ian Gawler (MTCE Page 32) 6. A Short Imagery Experiment The aim of the following 2 experiments is to emphasise how powerful images can be in affecting the way we think and feel. If you have a fragile group, or are not confident to manage this 1 st exercise, invent your own equivalent lemon juice is often used. Instruct your participants: Assume an upright and open posture and close your eyes. Now, recollect a recent difficulty you have had in a relationship maybe an argument, a strong difference of opinion a recent difficulty or conflict in a relationship. Be interested to notice whatever thoughts and feelings arise as you bring this difficulty to mind. Debrief the exercise: Ask your participants the following, and discuss their response: What did you notice? What inner pictures can you recall from the exercise? What emotions surfaced? How are you feeling now? Make the observation that what we tend to call negative states of mind such as resentment or frustration leave us feeling unwell both emotionally, mentally and physically. Avoid becoming caught up too long in this discussion; simply aim to make the point that what we think of, what imagery we bring to mind, can powerfully affect the way we feel, and our level of health, in our body, as well as our emotional and mental state. 14

15 7. A Second Short Imagery Experiment Instruct your participants: Assume an upright and open posture and close your eyes. Now, recollect a recent delight you have had in relationship maybe a strong sense of connectedness, a loving moment a recent delight in relationship. Be interested to notice whatever thoughts and feelings arise as you bring this occasion to mind. Debrief the exercise: Ask your participants the following, and discuss their responses: What did you notice? What inner pictures can you recall from the exercise? What emotions surfaced? How are you feeling now? Do you feel dominated by a difficult feeling or a good feeling? Encourage any participants who need to, to drop the difficult feeling having recognised that they generated it (by thinking of it). Make the observation that what we tend to call positive states of mind such as love, happiness and joy leave us feeling well both emotionally, mentally and physically. Engage the participants in a brief discussion around noticing how their mood and state of mind may have been affected by what they gave their attention to. Reiterate how Guided Imagery teaches us and then allows us to choose where we place our attention, both consciously, and to greater effect. Then link to how to do all this : 8. The Three Main Applications of Imagery Show Flipchart 5 and briefly clarify that there are 3 main applications of guided Imagery that will be covered, and that Weeks 1 and 2 will focus on Personal Development, Week 3 Inner Peace, and Week 4 Mind-Body Medicine. Flipchart 5 - Applications of Imagery 1. Personal Development (Goal setting, affirmations and visualisation) 2. Inner Peace (The Quiet Place, invocation, loving kindness, gratitude and spiritual development) 3. Mind-Body Medicine (The healing centre and accelerated healing) Link to the next exercise, explaining that next week we will continue on with developing a deeper understanding of how the Active Mind works, and how we can use it more effectively through the application of affirmations and guided imagery. 15

16 9. Guided Exercise 2 - The Journey of Transformation This exercise is also known as the Healing Journey Introduce and guide participants in this exercise Take a few moments to settle into your posture.. and then feel yourself relaxing into your body.. and then, when you are ready, just let your eyes close gently Now in your mind, imagine that you are walking through a beautiful field... and as you are moving forward, you can look around and notice the detail what is around you... probably notice the ground before you... whether it is clear or whether there are trees to be seen just noticing the detail... you will probably be aware of whether the sky is clear or whether there are any clouds about... And notice too whatever sounds you can hear in this place what sounds may be coming from nearby and what sounds may be coming from further off in the distance you might hear the crackle under your feet as you are moving forward... or hear the sounds of nature What can you hear in this place?... And you may well notice what fragrance or odour there is in this place what can you smell in this place?... Notice too what temperature it is whether it is warm, or cool, or neutral... and as you move forward, notice the feeling of the ground under your feet... perhaps you can feel a light breeze against your skin. or the sun just gently shining on your forehead... you can breathe in the fresh and clear air... notice what sensations you can feel in this place And as you move forward... you come to a rocky pool with crystal clear water surrounded by rocks, and a green and grassy track leading down to the water's edge... So making your way down to the water's edge, pause for a moment... and then take off whatever clothes you feel comfortable to leave behind and enter the water... if you like to paddle, paddle... if you like to swim, swim... feel the water fresh and clean against your skin... you might like to scoop up some of the water and throw it up into the sky above you and see the sunlight catch the beads of water as it gently tumbles back into the pool... you may even like to dive under the water and feel the freedom of movement And as you move forward you see in front of you a rocky outcrop and water tumbling over a gentle waterfall... so moving forward you move in under the waterfall and feel the water gently tumbling down upon your head and shoulders gently flowing over your body... But this is magical water... and as this waterfall tumbles over your body, not only does it wash over the outside of your body it is as if it gently washes right through your body... you can feel the water flowing down through your body... it is almost like having a wash on the inside And as the water continues to wash through your body, when it does reach down through your arms to your hands, it will flow on and out through your hands and fingers and as it 16

17 does flow down through your legs, it will flow out through your feet... so both cleansing and strengthening... re-energising revitalising... there is a vibrance that comes with all this... an energy a lightness... it is almost like an effervescence, sparkling... a purity of feeling a feeling of lightness... So as the water gently flows down through your body, you can feel it washing away anything that is old or worn or unwanted... sometimes if you have a particular pain or illness, you might see it almost like a stain... and as the water washes through your body, you can feel it, and see it, just gently washing it away... perhaps as a particular colour... just like you might have a stain in a piece of clothing that when you wash it under a tap you can see it washing away down through the clothing... and off and away So as the water continues to tumble over the waterfall and gently wash down through your body... you can have this feeling of it washing right through the body cleansing purifying... and at the same time, bringing a new vigour and vitality... sometimes it helps to take a couple of deeper breaths as you feel that vitality rising through your body as the water flows through every part of your body And then, when you are ready you turn around and you notice that in under the rocky outcrop there is a cave... it is dark, but quite welcoming... so you move back into it and as you do move into it it is quite dark... but you can sense that there is a tunnel there and moving into the tunnel it is even darker... but making your way forward you see off in the distance a faint light... and as you move towards it it gets brighter... and brighter... until you remerge in the full light of day... and there in front of you, you see a beautiful grotto surrounded by trees and undergrowth of all sorts... and in the centre a green and grassy patch a bench towels and fresh clothes So making your way down across the grass take up a towel and rub your body... you can feel the fabric, soft and warm against your skin... and then take up the fresh clothes... and as you put them on, you will probably smell the clothing the material and feel the fabric against your skin soft and fresh... And then make your way on across the grass and you will find a small track leading through the undergrowth it winds around a little... and as you move forward you emerge into a beautiful forest filled with tall and stately trees... rising up into the sky above... a canopy of leaves and sunlight gently filtering on down And as you look around, you will find a tree you are particularly drawn to... so make your way across to that tree... and then you might like to lean up against it with your back or perhaps face it wrapping your arms around it, hugging the tree... you can feel it's strength... and you can imagine its roots reaching down deeply into the ground... almost as if your own legs are extending down into the earth like the roots of the tree... it is almost as if you are spreading out like the roots of the tree into the earth below you drawing up the earth's energies... feeling the strength and warmth of mother earth rising up into your body... And at the same time, you can imagine almost as if your arms and fingers are rising up like the branches of the tree... radiating out into the sky above you and drawing down the energy of the sky and the sun... feeling those energies flowing down into you from above... coming together with the earth's energies, rising up from below... a combining a coming 17

18 together... an integration... a sense of oneness... just letting yourself go into that feeling... so effortlessly... just flowing and resting with it... the energies of the earth merging with the spirit from the sky coming together... melting merging... a oneness... so easy just feeling the ease of it all... going with it... going with it. Gap So now just bring your awareness more particularly back to your body... perhaps you take a somewhat deeper breath or two... you might like to move your feet a little move your hands a little... and when you are ready just let your eyes gently open again. Debrief the exercise: Briefly ask your participants about their experience of this exercise and how they are feeling having completed it; and discuss their responses. Point out that during the program, we will continue to explore methods to enhance Guided Imagery practice. 10. Farewell Week One The Group Facilitator bids the group farewell and recommends that their participants give some attention during the next week to noticing how they are thinking, especially if they do have a meditation practice (maybe speak of mindfulness of thoughts if time allows) and recommend practising The Journey of Transformation. Discuss links between Guided Imagery and other meditation practices your participants may be doing. Discuss what they intend to practice in the week ahead, paying particular attention to what the intend with Guided Imagery. Encourage participants to read or re-read Meditation an In-depth Guide, Chapter 16 Meditation, Imagery and Affirmations. The Mind that Changes Everything, especially Chapter 1. CD or download: The Journey of Transformation is on Mind-Body Medicine by Ian Gawler where it is called The Healing Journey. 18

19 WEEK TWO PERSONAL DEVELOPMENT PART 2 Session Plan 1. Welcome, debrief and refresher Debrief last week s session and check practice of The Journey of Transformation. Include referring back to the Definition of Imagery and an overview of what was covered last week. 2. Guided Imagery Exercise 3 The Quiet Place Briefly introduce The Quiet Place exercise; this one is best done with little preamble, just an invitation to join in a pleasant experiment to observe what happens. References for The Quiet Place (also referred to as the Inner Sanctuary) The Mind that Changes Everything Pages Instruct your participants to assume an upright and open posture, close their eyes and then guide them: Allow an image to form in your mind of a place where you feel particularly peaceful and comfortable. It may be a place that you have been to before or it may be a fantasy place just allow an image to form in your mind of a place where you feel particularly peaceful and comfortable and in a way that you can explore it in more detail. Notice firstly where this Quiet Place is is it a fantasy place, or a composite of several places you know, or one specific place? be reminded there is no right or wrong in this, just concentrate on this place, which is special for you Now, pay attention to what can you see notice what is nearby in the middle-ground and off in the distance notice the shapes and sizes of the thing you can see... if there are trees, are they short or tall? are the trunks broad or narrow? what shape are the leaves? notice too, the colours, paying close attention to the shades or variations in colour notice if there is any movement in this place, or if it is quite still notice too what time of day it is if the sky is visible, is it clear or are there any clouds about? what can you see in this place? Now, what can you hear? listen for what might be close by what sounds are coming from further afield? what can you hear in this place? What can you smell in this place? notice any fragrance or odour there is in this place. what can you smell in this place? Now notice what temperature it is? is it warm or cool or neutral? what temperature is it?...is there any wind on your skin or sun on your face? what does it feel like? and what do you have contact with? is it hard or soft; damp or dry; warm, cool or neutral? what sensations can you feel in this place? 19

20 Now be aware of how it feels to be in this place? And also be aware that if there is anything that would make this place even more peaceful or comfortable, then you could change it. Small gap Now probably you will be aware of a part of this place that appeals to you most particularly if you are not there already, go to that place so you can rest a while lie down, and as you do so, feel your body relaxing completely, so much so that you feel almost as if you could float up off the ground a little just resting now for a few moments, floating just a few inches off the ground. Longer gap Now, just be reminded that at any time you choose to in the future, you can return to this exercise, and that each time you do, it will be easier, and even more complete And now move your feet a little your hands maybe a deeper breath or two and when you are ready let your eyes gently open again. 3. Debrief the exercise Ask your participants Where did you go in your mind? Where was your Quiet Place? Highlight the diversity of places that is the norm. How clear were the images you experienced? Discuss, encourage and problem solve where necessary. How do you feel having completed this exercise? Lead on into: 4. Guided Imagery for Personal Development Show Flipchart 5 and briefly introduce/explain the various applications, advising that each application will be explored in some detail during this session. Flipchart 6-3 Applications of Imagery for Personal Development 1. Inner rehearsal 2. Accomplishing goals 3. Changing habits & beliefs 5. Guided Imagery for Inner Rehearsal (Personal Development Application 1) Inner Rehearsal provides the tools that enable us to use our mind deliberately to train ourselves to improve performance. Explain how Inner Rehearsal is something we all do regularly; it is a natural function we now seek to understand and use to greater effect. Use examples like planning to go on a journey, preparing a speech, training for sport, accelerating healing (this is covered in detail in Week 3) 20

21 Discuss how Inner Rehearsal can be strong, clear and confident; or fuzzy, unclear and uncertain, and that the techniques that follow teach us how to get the best out of our Active Mind. Introduce the principles of Inner Rehearsal (what follows could be made into a handout for participants) i) Invite participants to choose a behaviour or activity they wish to improve. ii) Direct them to imagine the ideal performance/outcome iii) Assist them to decide upon their safe place this could be the Quiet Place from the beginning of this exercise, or the inner peace/stillness of meditation. iv) Explain the Inner Rehearsal process a) Imagine the ideal outcome as if you are actually doing it use all the senses and add a feeling of delight. b) If at any stage some fear or aversion arises that is significant, let go of the imagery and return to that sense of being in the safe place, the Quiet Place or Inner Sanctuary. Quite often this step is unnecessary as in training for a sport; but it can be important as in when helping someone to overcome a phobia about public speaking. c) Once a sense of peace and calm is re-established, return to the Inner Rehearsal. d) Continue this process until the Inner Rehearsal can be done in full and with clarity and confidence. e) Then put the Inner Rehearsal into practice in real life - if possible start doing it in easy circumstances and the build up to more challenging ones. Debrief the exercise and invite participants to experiment with their own Inner Rehearsal exercise at home. Reference MTCE Chapter 9, pages Guided Imagery for Accomplishing Goals Positive Thinking (Personal Development Application 2) When we discuss Accomplishing goals, we are speaking of how Guided Imagery provides us with the tools that enable us to use our mind deliberately to follow through and to accomplish our goals or good intentions. Ask participants if they have ever set a New Year s Resolution? Ask who has managed to keep one? Normalise this failure, and explain this section of the program addresses the problem of having difficulty changing habits and accomplishing specific goals and good intentions in general. Remind participants of what was said last week: The mind functions as a goal-orientated, decision-making tool. Explain how in that sense, the mind can be likened to a heat-seeking missile, rather than an arrow shot from a bow. To function, to accomplish our goals, the mind uses what are known as The 3 principles of Positive Thinking 21

22 Show Flipchart 7 and briefly explain/discuss the 3 Principles that the mind uses in it basic way of functioning. Flipchart 7 - The 3 PRINCIPLES of POSITIVE THINKING 1. Establish a clear goal 2. Do whatever it takes 3. Choose to enjoy doing it Discuss with your group Establishing a clear goal may benefit from being reinforced with affirmations and imagery see next section. Also discuss the need for a clear goal and how to gain that is covered in detail in the Contemplation Module. Do whatever it takes may also benefit from being reinforced with affirmations and imagery again, see next section. When covering Choose to enjoy doing it, you may discuss how learning to do this as a conscious choice constitutes finding real personal freedom the ability to choose how we respond to our circumstances.) Reference MTCE Chapters 5 and 6, pages The Three Elements of Guided Imagery Used for Changing Habits and/or Beliefs, Affirmations, Visualisation and Feelings (Personal Development Application 3) Pick up again on the earlier discussion about the difficulty in changing habits or establishing a new one; referring again to the New Year s Resolution effect. Refer again to the common experience that good intentions often fail; not uncommonly leading to feelings of guilt, shame and despondency, even depression. How can we understand the reasons behind this better? What can we do about it? Neuroplasticity Ask who has some familiarity with neuroplasticity, show Flipchart 8 and draw out the key points; particularly neurones that fire together, wire together, meaning that habits are hardwired and if we want to change them, we need to change not only our intention, but our habits and our anatomy. Guided Imagery makes this easier. Flipchart 8 NEUROPLASTICITY The brain has 86 billion cells (neurons) Each cell has around 10,000 connections There are connections in our brain Memory capacity is 1 1,000 terabytes (all the works in the US Library of Congress equal around 10 terabytes. One terabyte is 1,000 gigabytes) Complexity is managed by networks (like roads) Reference: Point out the good news! Affirmations and visualisation, supported by appropriately generated feelings provide the answer as to how to implant our good intentions in our minds in a way that means we can change an old habit, 22

23 develop a new one, and that new habits they will be become integrated into our lives. All we need to do is learn simple techniques and actually persist with applying them regularly so we overcome unhelpful old networks and establish new helpful ones. This is the fast track to changing habits and reinforcing new beliefs. Introduce Flipchart 9 The 4 Key Elements of Imagery, and their Application 1. Words - Affirmations 2. Pictures Visualisation 3. Feelings Physical felt sense 4. Emotions - Emotions Discuss how imagery is made up primarily of words, pictures and feelings, with their attendant emotions. When we work with them, the words are known as affirmations, pictures as visualisation, and feeling as feeling, emotions as emotions. Collectively, these 4 can be consciously applied using Guided Imagery techniques. Affirm that individuals can work with all 4 in tandem, or any combination. Remind your people that we are all different and that some may find affirmations ideal, some visualisation and so on. Remind participants that sometimes the lesser senses can be very potent when using Guided Imagery. i) Affirmations Explain how repeating words on their own is defined as affirmation. Point out that the words can be repeated mentally, verbally or in writing. Distribute the Affirmations handout see Appendix 2. Discuss the handout, include explaining how to use affirmations in practice. EXERCISE The mind s focus why Affirmations need to be positive - Invite participants to do an experiment that is fun and takes one minute. Instruct them to take up their meditation posture, and then, for just one minute Not think about a white horse. Debrief with humour. - Invite participants to do another experiment that is fun and takes one minute. Instruct them to take up their meditation posture, and then, for just one minute Think about a red rose. - Debrief more, make the point that what the mind focuses upon, sticks. Invite participants to choose 1 3 affirmations to practise at home. Reference MTCE Chapters 10 and 11, Pages MIDG Chapter 16, Page ii) Visualisation Explain how using mental pictures on their own is defined as visualisation, and how this practice complements and reinforces the use of affirmations. The 3 types of visualisation Introduce Flipchart 10, briefly explain the 3 types of visualisation that are commonly used and give examples: Flipchart 10 - The 3 Types of Visualisation. Literal 23

24 . Symbolic, (or personally meaningful). Archetypal images Discuss and guide participants to consider what visualisations they could use in conjunction with, or as an alternative to their affirmation(s). iii) Feelings Explain how using feelings on their own is defined as feelings, and how this practice complements and reinforces the use of affirmations and visualisation. Be clear, that here we are talking of sensory feelings the kinaesthetic aspect. Discuss and guide participants to consider what combination of the 3 as mentioned above they could use in their imagery practice. iv) Emotions Discuss the observation and the science that emotions greatly assist the embedding of affirmations and imagery in a way that means they work more quickly and more effectively. Reiterate how we can choose and generate the feeling/emotion we know will be effective. Discuss options. Reference: Molecules of Emotion, Candace Pert iv) Putting it all together Homework: encourage the group to practise these 3 Elements of Guided Imagery used for changing habits and/or beliefs on a daily basis for the next few weeks, and remind them that you will discuss progress and answer questions next week. 8. Optional - Guided Imagery for Manifestation Whether to present this section will depend on your own interest, the needs and interest of your group and time allocation. Manifestation is defined as the capacity to make manifest and to bring into reality the things you genuinely and reasonably need in your life. Engage the group in a discussion around this possibility ask for experiences they can share; finding car parks can be a good place to start. Distribute the 9 Step Process of Manifestation handout see Appendix 3. Invite the group to experiment with these ideas and techniques. 9. Conclusion and Farewell Emphasise the importance of home-practise, discuss intentions, normalise resistance/obstacles to practise, and explain that you will debrief the homework next session. References Books Meditation an In-depth Guide, Chapter 16 Meditation, Imagery and Affirmations. The Mind that Changes Everything, especially Chapter 1. CDs and Downloads: 24

25 CD W1 Mind Training for the theory CD M5 Mind-Body Medicine for the practice both by Ian Gawler WEEK THREE INNER PEACE Session Plan Debrief: The Home Practice Point out to your group that speaking up helps everyone, and that as an individual, you are probably not alone with your questions/experiences. How did you go? How much practice did you do? Was there much resistance to practice? What form did the resistance take? How did you manage this? Any questions, comments or reports, particularly on Guided Imagery? 1. The Quiet Place Revisited Introduction Remind participants of the importance of The Quiet Place exercise (remember this exercise is also known as the Inner Sanctuary) it is a reliable way of letting go of distractions/difficulties etc, and turning our attention to something inherently calm and peaceful; with the effect that this calm and peace pervades us. This exercise can also be very helpful for people experiencing unwanted or difficult imagery. Validate repeating the exercise. Guided Imagery exercise - The Quiet Place Instruct the participants to assume an upright and open posture, close their eyes and then guide them: Allow an image to form in your mind of a place where you feel particularly peaceful and comfortable. It may be a place that you have been to before or it may be a fantasy place just allow an image to form in your mind of a place where you feel particularly peaceful and comfortable and in a way that you can explore it in more detail. Notice firstly where this Quiet Place is Is it a fantasy place, or a composite of several places you know, or one specific place? Be reminded there is no right or wrong in this, just concentrate on this place, which is special for you Now, pay attention to what can you see notice what is nearby in the middle-ground and off into the distance notice any movement notice too what time of day it is If the sky is visible, is it clear or are there clouds about? notice the shapes and sizes of everything... if there are trees, are they short or tall are the trunks broad or narrow? What shape are the leaves? notice too, the colours, paying close attention to the shades or variations in colour What can you see in this place? Now, what can you hear? listen for what might be close by what sounds are coming from further afield? what can you hear in this place? 25

26 What can you smell in this place? notice any fragrance or odour there is in this place. what can you smell in this place? Now notice what temperature it is? is it warm or cool or neutral? what temperature is it?...is there any wind on your skin or sun on your face? what does it feel like? and what do you have contact with? is it hard or soft; damp or dry; warm, cool or neutral? what sensations can you feel in this place? Now be aware of how it feels to be in this place? And also be aware that if there is anything that would make this place even more peaceful or comfortable, then you could change it. Small gap Now probably you will be aware of a part of this place that appeals to you most particularly if you are not there already, go to that place so you can rest a while lie down, and as you do so, feel your body relaxing completely, so much so that you feel almost as if you could float up off the ground a little just resting now for a few moments, floating just a few inches off the ground. Longer gap Now, just be reminded that at any time you choose to in the future, you can return to this exercise, and that each time you do, it will be easier, and even more complete And now move your feet a little your hands maybe a deeper breath or two and when you are ready let your eyes gently open again. Debrief the exercise Ask your participants after repeating this exercise together: How clear were your images of your Quiet Place this time? How do you feel now, having practised the exercise together once more? References The Mind that Changes Everything Pages Meditation an In-depth Guide, Chapter 15, Pages Invocation... Introduction Explain to the group that The Quiet Place exercise is a more modern, secular version of a major traditional technique for finding a place of inner peace, even inner refuge. This technique is called invocation. Lead a discussion around the practice of invocation, paying attention to individual sensitivities regarding spiritual preferences, speaking in a manner that is very inclusive of all faiths, and makes it clear that while this can be a powerful 26

27 exercise for those who relate to it, it is not for everyone, and is clearly optional. If people prefer, they can happily stay with the more secular Quiet Place exercise, or they can use a more abstract or secular image as the starting point for this invocation exercise. If it feels appropriate, engage the group in a brief discussion of what they will prefer to do; if not, simple move on to the explanation. Explaining the technique of Invocation The technique of Invocation that follows uses white light as a vehicle to closer connect that which is invoked with the person practising the method. Therefore, this technique is often called White Light Imagery. However, to be clear, White Light Imagery can be used for health, wellbeing and healing purposes as will be presented in next weeks session. It can be useful to explain this technique to the group before you lead it; but if time feels short, or you prefer to be more directly experiential, it can be given a brief explanation and then it unfolds as you guide the exercise. Here is the explanation you can give: - Explain that the process of Invocation begins with creating an image of the highest form of power that you know. - Traditionally this would be done by invoking a figure in the sky before you like Christ, Mother Mary, a Saint or a particular figure from whatever tradition you are comfortable with Buddhist, Hindu, Muslim and so on. However, it also can be done using a more abstract image, for example by imagining a ball of light like the sun that represents a source of universal energy - of love and energy - all that is life affirming. - You imagine as if you are in the presence of this figure or this ball of light. - If you do use a spiritual figure, take a few moments to connect with the figure; to feel their presence, to pray, to ask for help, support or guidance. Listen for any directive or words that may be said to you. Imagine a strong feeling between the two of you of loving kindness, love or compassion (whichever words seem appropriate for your group). It can be almost as if you feel your mind merging with that of the figure or image you are focussing upon. - Now, imagine the figure, or the ball of light glows with love or compassion; see this as them glowing with light. Then, from the heart of the figure, or the centre of the ball of light, a stream of liquid white light begins to radiate out from them and flow down towards you, a bit like a stream of light or a beam of light like a searchlight. - As this light reaches the top of your head, it gently and slowly flows over your body, a bit like being under a shower or a waterfall, while at the same time, you imagine it flowing slowly, steadily through your body a bit like having a wash on the inside. - Feel this liquid white light as being warm and full of an infinite source of love, vitality, healing, energy; all that is life affirming. 27