Guided imagery is a powerful tool for managing stress and depression. It can help women start the day off by centering and directing the mind in the right direction. It is also a good way to ground oneself throughout the day. There are many types of contemplation exercises. Each helps women develop an aspect of their lives, such as compassion, self-esteem or pain relief. Try this seasonal contemplation exercise for relaxation:
Begin by finding a comfortable position.
You may close your eyes if you wish, or focus your gaze on a single spot in the room.
Turn your attention to your breathing.
When your attention drifts, gently bring it back to your breathing without judgment.
Take a deep breath in…./p>
Take another deep breath in….
And as you exhale, let go of any tension you may feel.
As you breath in, breath in relaxation.
Breathe out tension….
Breathe in relaxation….
Breathe out tension….
Allow the autumn relaxation to begin.
It is a welcome change into the autumn season.
As you relax begin to create an image in your mind. Imagine yourself walking down a wooded path. You hear the crunch of the fallen leaves beneath your feet and notice the small acorns dotting the path before you.
You look up among the trees to find that they have changed into their fall colors.
Notice the brilliant red leaves,… dark crimson leaves,… yellow leaves,… orange and brown leaves,… amber and gold leaves,… multi-color leaves,… and a few remaining green leaves.
As you continue down the trail you notice a vibrant ginkgo tree, whose every fan shaped leaf has changed to a soft solid yellow.
You feel safe and secure here on your autumn journey.
A cool crisp breeze stirs, and you draw your jacket in a little closer. The leaves rustle in the wind and several let go and gently float to the ground.
You notice a break in the trees and step into the sunshine. The expanse opens up to a mosaic of colors on the mountainside in the distance.
In the field between, you notice a haystack and a small patch of large orange pumpkins ready for harvest. You notice a rustic wooden fence along the edge of the field.
You continue your journey, walking along the fencerow. It is very peaceful and very calm. As you are enjoying this beautiful, pleasant autumn day, you notice several bales of hay. You choose to sit or lay down on one of the bales to rest. The sun’s rays warm your entire body. You feel completely at ease, comfortable, safe, and relaxed.
Take a deep breath in, of the brisk autumn air.
And breathe out feeling refreshed.
Your attention turns to an oak tree standing close by and you hear the chatter of two squirrels darting about as they gather acorns. The leaves rustle gently, and you hear the distinct call of a crow off in the distance. You feel completely relaxed and at ease.
Leaning back and feeling the support of the hay, your gaze turns to the bright blue sky with white fluffy clouds floating by.
There is a slight chill in the air as you catch the scent of a bonfire. Your mind turns to the aromas of fall - the smell of the bonfire,… the musky aroma of fallen leaves,… baked apples…, pumpkin and spices…, ginger…, cloves…, cinnamon…, nutmeg….
Bring your awareness back to your breathing and notice how calm the rhythm of your breath is. Notice you are feeling very warm, relaxed, and calm.
It is now time to return from your autumn relaxation.
When you are ready, slowly begin to wake up your muscles.
Stretch if you want to.
Keep with you the feelings of accepting change, being refreshed, and completely relaxed.
Take as much time as you need, before becoming aware of your surroundings and returning to your day.