More Guided Imagery Meditation Scripts for Healing Purposes
Script for Guided Imagery by Harold H. Benjamin, Ph.D., 1994 © The Wellness Community, 2716 Ocean Park Blvd., Ste. 1040, Santa Monica, CA 90405 (310) 314-2555
This script should be read slowly and deliberately into a tape recorder in your normal voice. Pause periodically so that when you listen to the tape, you will have time to absorb the instructions.
PROCEDURE FOR LISTENING TO GUIDED IMAGERY
Allot about twenty minutes twice a day.
Sit or lie quietly where you can be alone and quiet for that period of time.
Play the tape. It contains all the directions.
Make a conscious effort to follow the directions.
This is going to be a time of complete relaxation... a conscious effort to relax as completely as possible. Get into as comfortable a position as you can, and close your eyes. For the next couple minutes, just concentrate on your breathing. To the best of your ability, see your lungs... see how they feel, consciously see how they feel while they're completely expanded, and see how they feel after you exhale. Be aware that there's no right way and no wrong way to do what you're doing now ... that whatever results you get are perfect results, and that if all you do is relax, that's wonderful. This is not a time to be worrying about any of the things that are happening in your day-to-day life. This is a time only for you, and you can let it all hang out. For this very short period of time, you can completely relax. You are never out of control. You can feel completely secure.
Now, once again, concentrate on your lungs. Picture them in your mind's eye. See if you can see them filled... see if you can see them after you relax. And if your mind drifts away, and you want to, just bring it slowly back to where you are or where you want it to be. You are doing nothing wrong, and anything you do will be a success. And if you hear my voice, that'll be fine...and if you don't, that's fine, too. You can be absolutely sure that your subconscious is hearing every word I say.
And now, perhaps, in your mind's eye--way, way out in space--you can see a word all lit up...and the word is RELAX. Just relax... and now that same word is about a foot in front of your forehead... just see it about a foot in front of your forehead, the word RELAX. And now inside your forehead, see that word, and just relax.
Now perhaps, if you want to, pay attention to your left foot, and the toes on your left foot, and your ankle, and let them all relax... and all the cares and tensions of the day just drain down into the floor. Consciously let them relax... and any noise you hear will only serve to deepen your relaxation.
And now pay attention, if you will, to your right shoulder. All the muscles of your right shoulder, completely relaxed. All the cares of the day drain away and leave you. And consciously check your right shoulder to see if there's any tension there. Think about it. And now all of the muscles and tendons of your right foot, and the toes of your right foot, and the ankle, just let them relax. And now the calf of your right leg, let it relax. And for this very short time in your mind's eye, perhaps you can see that wonderfully long bone running from your ankle to your knee in you right leg...see how wonderfully straight and long and solid it is...and what a wonderful feat of construction. Let it relax... let all the muscles just relax...and the muscles of your left calf... relax. And way, way out in the future, and way, way into the past.
And this is a process.... just like when you were a very, very little person and you didn't know how to ride a bicycle, or tell time, or read. And when you were out learning to ride a bicycle, you couldn't even tell how long you were out there because you couldn't tell time, and you didn't know whether there was a difference between writing and printing ... and this is also a learning process... learning to relax... learning to be at ease.
And now let all the muscles of your left shoulder completely relax... Let it just droop toward the ground... and rest comfortably against the seat you're in. Let it relax. And now the muscles of your stomach. Let your stomach just hang out... just relaxed. Once again, it's like when you were a very, very little person, just learning how to do all of the things you had to do, like telling time and reading... And now the muscles of your left thigh... This is a time for relaxation... and you don't have to go to sleep...but if you do, that's fine... and if my voice drifts away, that's fine... and if your mind drifts away, that's fine, too. Whatever you do is wonderful. Completely relax.
And now all the muscles of the right thigh... just let them relax. All the tensions of the day just drain out of them into the seat below you. And there's that word RELAX. Consciously in your mind is the word RELAX, way, way out in the past... just in the past... and right behind your forehead.
And all the muscles of your face now... the muscles of your lips, your cheeks, and your forehead, just let them fall toward the ground and your stomach. And your chest... once again, your chest just relaxed, and now your back, and your complete right arm and the fingers of your right hand. And if there's any part of your body that's not completely relaxed already, it soon will be.
You may be surprised to see how relaxed you are already. That may come as a surprise to you... and as I said, if there's any part of your body that's not yet relaxed, it soon will be. And if there's any part of your body that's not feeling as comfortable as it might, concentrate on that part of the body for the next few seconds... just think of it... and send all the endorphins* of the brain down in that area. Consciously be aware of any part of your body that's not as comfortable as it might be.
And now all the muscles and sinews and tendons of your left arm and your left hand and the fingers of your left hand completely relax. And all the muscles of your neck and your shoulders and your chest and your buttocks and the whole pelvic area now... Think about the whole pelvic area... once again your face... and your head...And if my voice drifts away, that's fine, just as long as you're sitting back comfortably and relaxing.
Many things are changing in your body, all of which are normal and wonderful, just through your relaxation.
And now, perhaps, if you want to, you'll see yourself at the top of a flight of ten steps going down. You've been at the top of stairs before, and you will be again. So this is completely familiar to you. This is a time when you can just put your trust in the world. You will never be out of control in any way. You can trust... like you did when you were a very, very little person. And everything is going to turn out exactly as you want it to. We're going to walk down these steps together, if you want to, and with every step down you take, you're going to relax just a little bit more.
And now, if you will, you can take the first step down... and you've taken one step down, and you have nine to go. And with every step down, you relax just a little bit more. And any noise you hear will serve to relax you just a little bit more.
And way, way out in the future, and way, way back in the past, and right behind your forehead is that word RELAX.
And now, you take another step down. And with every step down you relax just a little bit more, and now you have taken two steps down, and you have eight steps to go.... and take another step down... relaxing just a little bit more with every step you go down. And feel that relaxation in your body...you may be surprised at how relaxed you feel already. And now take another step down, and that's four steps down, and you have six to go. This is a time for relaxation. It's not necessary for you to go to sleep, but if you want to, that's fine. If it happens, that's fine; or if your mind drifts away, that's fine. Nothing that you do is wrong.
Take one more step down. And now you're halfway down the stairs... You have five more steps to go... and you take another step down. And see yourself, consciously see yourself on the sixth step down, and how comfortable you feel, and how secure you feel, and how trusting you feel. And now another step down... and now you've taken seven steps down and you have three to go. And there's that word RELAX shining way, way out in the heavens and behind your forehead at the same time...and you take another step down...and you've taken eight steps and you have two more to go. And now one more step... and you've taken nine steps down and you have one to go... and now take that last step down, and you're all the way down to the bottom of the stairs. And you may be surprised at how relaxed you really are.
And now, if you want to, and it's easy for you to do... perhaps you can see yourself on a lovely, lovely, warm, comfortable beach. And way out in front of you is a calm, calm, very blue ocean. Very calm and very blue. And see if you can smell what the ocean smells like. Really try to smell it. Be there. And the sun is just beating down on your body in a way that can't hurt you under any circumstances... and feel the cool breeze over your body and how comfortable that feels. And hear the ocean lapping on the shore. Listen to what it sounds like. And underneath your feet is the warm sand, just the right temperature, the way you like it best. And behind you is an enormous beach, friendly and protective and just wonderful.
And now, while you're standing there, perhaps you can see yourself as a very, very little person at a time when you were very happy, very content, and very secure. And feel that happiness, and feel that security, and feel that carefree feeling, and know that that's you...And remember that any noise you hear will just relax you further. And you can call back this feeling of happiness and contentment any time you want to... it's your feeling and it's your memory. The only one in the world who has that memory is you.
And now, if you want to, see yourself standing on the beach once again, as an adult... And now, if you want to, knowing that there's a large, comfortable beach towel on the beach to guard your head, see yourself lie down on your back and feel how secure the ground is under you, holding your calves and your backside and your shoulders and your head. Feel how secure that is.
And now, perhaps you'll see yourself surrounded by a lovely golden light. It covers every inch of your body while all the normal functions go on... you breathe very normally and your pores are open, and every normal function goes on. And that lovely, lovely golden light is a combination of all of the healing power of the universe, and all of the healing power of your own body, and all of the healing power of any medication you're taking or radiation you're receiving, or anything you're taking... and that golden light can go anyplace you tell it to.
And now, if you want to, see that part of your body that is not exactly as you want it to be. And direct that golden light to go to that part of your body and surround that area or areas. And know that the golden light surrounding the part of your body that is not as healthy as you want it to be, combines all of the healing power of the universe, and all of the healing power in your body, and all of the healing power of any medication that you're taking. It's an extraordinarily powerful elixir. And any cancer cells that are there are weak and erratic cells and easily defeated. And you can tell the golden light to crush any cancer cells, and to diminish any tumor... and to do anything you want it to do... and it's a powerful, vital, vigorous force and the cancer cells are weak and erratic.
Consciously see the golden light surrounding all of the area where your body is not in the condition you want it to be. And notice...notice how it can bring the endorphins of your brain down into that area and soothe any pain... and help to alleviate any problem that's going on in your body. And tell that golden light to do what you want it to do. It is your golden light. It is going to go where you want it to. And by telling it where you want it to go, you can take some charge of your body.
And now, I'm going to be quiet for a minute or two, and while I'm quiet, perhaps you'll want to continue to think about that golden light doing all the things you want it to do. I'm going to be quiet starting now.
[pause 60 seconds]
And now, with that golden light still within you... that powerful, vigorous, vital golden light still within you, that golden light that combines all of the power of the universe and of your body, and of any medication or radiation or anything else you're taking... with all of that still within you... and completely at your command... from now and forever... perhaps you'll see yourself stand up on the beach. And as you stand on the beach if you want to... visualize yourself without any physical problem whatsoever, and see what feeling comes over you without any physical problem whatsoever. And know that that's your feeling and that you can call on that feeling at any time. You can call on that feeling, or you can call on the golden light, or you can call on the feeling of security at any time without interfering in any way with all of the things that you're doing.
And now perhaps, if you'd like, see yourself at the bottom of the same flight of stairs you just came down, and we’ll walk up those stairs together. When you reach the top of the stairs, you will be back at a place where you started, feeling completely alert, at least as well as you felt when we started, and most likely much better...and take the first step up. And now the second step up [speak slowly here] ...and the third, and the fourth, and the fifth... and you're halfway up... and when you reach the tenth step, you'll be back in the place where you started, feeling completely alert and at least as well as you felt when you started and, perhaps and most likely, much better.
And now you can open your eyes at any time. And now, take the next step up, and you're back at the place where you started... feeling completely alert and at least as well as you felt when you started, and most likely much better... and you can open your eyes at any time.
Compare Guided Imagery Meditation Script 1: peace & calm, finding answers, Guided Imagery Meditation Script 3: Attack of the good guys as well as Visualization technique & self-healing meditation: working with a Universal Healing Light to fight (dissolve) cancer and other diseases.
- Guided Imagery Meditation Script 1; peace & calm, finding answers
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