Using Imagery For Comfort and Rest
The other night I developed a back spasm. I think it was because I had been sitting for long periods of time at a conference earlier that day. So I got out my trusty heating pad and planned on settling in early for the night.
I figured I would try some imagery and heat to see if I could calm things down. I knew I could always take a muscle relaxer if I needed to but wanted to see first if I could shake it this way. So I laid down on the pad in my bed and snuggled under my comforter and closed my eyes. With the warmth of the heating pad against the tense muscles, I began to imagine my self walking along a warm tropical shore. I had a favorite place in my mind that I liked to go for pain relief and relaxation so I developed that image.
I have found the more detailed you are in your imagery, the better the outcomes you can achieve. So I began to really imagine myself in this warm sunny place. I defined the beach image using all of the senses. I would listen intently to the tide as the water came crashing in, swirling on the sand before pulling itself back out to sea. I would also hear the sounds of wet sand when the water bubbles up in little places and causes little popping and swirling sounds. I would breath in the smell of the salty sea air and I would listen to the screeching gulls flying over head. There might be laughter in the distance as a few people play near the water or run along the shore. There are never a lot of people around in my image as this is a time for focusing on me.
By now the heating pad has warmed up nicely and I picture myself laying on nice soft white sand. I picture the sun shining down on me warming me and a gentle breeze keeping me comfortable and not overly heated. The nice thing about creating images is that you can control them. In my image I can look up at the sunny sky and see the clouds floating by and the sun doesn't even make me squint! Or I can lay back and rest knowing I won't need to worry about a thing. It is perfectly safe in my image.
Well the next thing I knew, it was morning and the heating pad had long turned itself off. My back seemed fine as I got myself up and out of bed to start my day. I was thankful the imagery and the heat had once again helped me achieve comfort.
If you have never tried using imagery before, consider trying it. It is one of those neat skills that can be used for a variety of things. Once you learn it you can use it over and over again. And another neat thing is it doesn't cost anything to practice and use it! How cool is that?!! I would strongly encourage folks to try imagery at least once.
Notice I used heat with my imagery. Sometimes if something doesn't work the first time, try being creative and combining simple things. Heat, soft music, change in lighting, maybe some aroma therapy... You may find there is a better outcome and more relief by doing so. And don't be afraid to change your images or think up several different types of images or progressions. This beach image is one image I use but there are a few others I might share as another post. Each one is different and used for different purposes.
If you have a special image you use for achieving rest and comfort, how about sharing it with us on either my Pain Management or Migraine boards here at WebMD! I look forward to hearing from you!!
Indie
Related Topics: Relaxation Techniques, Stress-Free Stress Management
I figured I would try some imagery and heat to see if I could calm things down. I knew I could always take a muscle relaxer if I needed to but wanted to see first if I could shake it this way. So I laid down on the pad in my bed and snuggled under my comforter and closed my eyes. With the warmth of the heating pad against the tense muscles, I began to imagine my self walking along a warm tropical shore. I had a favorite place in my mind that I liked to go for pain relief and relaxation so I developed that image.
I have found the more detailed you are in your imagery, the better the outcomes you can achieve. So I began to really imagine myself in this warm sunny place. I defined the beach image using all of the senses. I would listen intently to the tide as the water came crashing in, swirling on the sand before pulling itself back out to sea. I would also hear the sounds of wet sand when the water bubbles up in little places and causes little popping and swirling sounds. I would breath in the smell of the salty sea air and I would listen to the screeching gulls flying over head. There might be laughter in the distance as a few people play near the water or run along the shore. There are never a lot of people around in my image as this is a time for focusing on me.
By now the heating pad has warmed up nicely and I picture myself laying on nice soft white sand. I picture the sun shining down on me warming me and a gentle breeze keeping me comfortable and not overly heated. The nice thing about creating images is that you can control them. In my image I can look up at the sunny sky and see the clouds floating by and the sun doesn't even make me squint! Or I can lay back and rest knowing I won't need to worry about a thing. It is perfectly safe in my image.
Well the next thing I knew, it was morning and the heating pad had long turned itself off. My back seemed fine as I got myself up and out of bed to start my day. I was thankful the imagery and the heat had once again helped me achieve comfort.
If you have never tried using imagery before, consider trying it. It is one of those neat skills that can be used for a variety of things. Once you learn it you can use it over and over again. And another neat thing is it doesn't cost anything to practice and use it! How cool is that?!! I would strongly encourage folks to try imagery at least once.
Notice I used heat with my imagery. Sometimes if something doesn't work the first time, try being creative and combining simple things. Heat, soft music, change in lighting, maybe some aroma therapy... You may find there is a better outcome and more relief by doing so. And don't be afraid to change your images or think up several different types of images or progressions. This beach image is one image I use but there are a few others I might share as another post. Each one is different and used for different purposes.
If you have a special image you use for achieving rest and comfort, how about sharing it with us on either my Pain Management or Migraine boards here at WebMD! I look forward to hearing from you!!
Indie
Related Topics: Relaxation Techniques, Stress-Free Stress Management
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2 Comments:
My image that helps is lying under a shady tree on a grassy hill/cliff overlooking a beach where I can hear the waves and birds. There is a breeze (I often use a fan when I have a migraine). I can watch the clouds, or close my eyes and listen to the sounds.
No Guilt
Live in the timeless zone
There is no other
Do what you should have done in your timeless zone, what you feel guilty about now.
Visit your parents - whoever.
No-one stops you.
Talk to them now.
Ask for their help.
There should be no guilt.
Our bodies are here just for the moment - you just did not get round to it.
Find them awake or asleep and tell them how you feel, good or bad.
Share with them you feelings.
Everything is as it should be.
Do it now - stop feeling the guilt and all is fine.
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