Visualization & Meditation

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VISUALIZATIONS AND

MEDITATION

Learning

to relax:

You

may have grown to accept a certain high level of stress and anxiety as

``normal.'' You may be unfamiliar with what it feels like to be relaxed,

calm,

and unstressed. By learning to relax you not only improve your physical well

being by reducing hypertension, headaches, and other physical complaints, but

you improve your mental state by reducing stress, anxiety, irritability,

and

depression.

Tension

Release Through Color

Sit

or lie in a comfortable position, your arms resting at your sides. As you

take a deep breath, visualize that the earth below you is filled with the

color blue. This blue color extends 50 feet below you into the earth. Now

imagine that you are opening up energy centers on the bottom of your

feet.

As you inhale, visualize the soft blue color filling up your feet. When your

feet are completely filled with the color blue, then bring the color

up

through your ankles, legs, pelvis, and lower back.

Each

time you exhale, see the blue color leaving through your lungs, carrying any

tension and stress with it. See the tension dissolve into the air.

Continue

to inhale blue into your abdomen, chest, shoulders, arms, neck, and head.

Exhale the blue slowly out of your lungs. Repeat this entire process

five

times and then relax for a few minutes.

 Energizing

Through

Color

Sit

or lie in a comfortable position, your arms resting easily at your sides. As

you take a deep breath, visualize a big balloon above your head filled with

a bright red healing energy. Imagine that you pop this balloon so all the

bright red energy is released.

As

you inhale, see the bright red color filling up your head. It fills up your

brain, your face, and the bones of your skull. Let the bright red color pour

in until your head is ready to overflow with color. Then let the red

color

flow into your neck, shoulders, arms, and chest. As you exhale, breathe the

red color out of your lungs, taking any tiredness and fatigue with it.

Breathe any feeling of fatigue out of your body.

As

you inhale, continue to bring the bright, energizing red color into your

abdomen, pelvis, lower back, legs, and feet until your whole body is

filled

with red. Exhale the red color out of your lungs, continuing to release any

feeling of fatigue. Repeat this process five times. At the end of this

exercise, you should feel more energized and vibrant. Your mental energy

should feel more vitalized and clear.

Erasing

Stress

Sit

or lie in a comfortable position. Breathe slowly and deeply.

Visualize

a situation, a person, or even a belief (such as, " I'm afraid to go to

the shopping mall " or " I'm scared to mix with other people at

parties " ) that causes you to feel anxious and fearful.

As

you do this you might see a specific person, an actual place, or simply

shapes and colors. Where do you see this stressful picture? Is it below you,

to the side, in front of you? How does it look? Is it big or little,

dark or

light, or does it have a specific color?

Imagine

that a large eraser, like the kind used to erase chalk marks, has just

floated into your hand. Actually feel and see the eraser in your hand. Take

the eraser and begin to rub it over the area where the stressful picture is

located. As the eraser rubs out the stressful picture it fades, shrinks, and

finally disappears. When you can no longer see the stressful picture, simply

continue to focus on your deep breathing for another minute, inhaling and

exhaling slowly and deeply.

 Positive

Mind/Body Affirmations

I

handle stress and tension appropriately and effectively.

My

mood is calm and relaxed.

I

can cope well and get on with my life during times of stress.

I

think thoughts that uplift and nurture me.

I

enjoy thinking positive thoughts that make me feel good about myself

and my

life.

I

deserve to feel good right now.

I

feel peaceful and calm.

My

breathing is slow and calm.

My

muscles are relaxed and comfortable.

I

feel grounded and fully present.

I

can effectively handle any situation that comes my way.

I

think through the solutions to my emotional issues slowly and peacefully.

I

am thankful for all the positive things in my life.

I

practice the relaxation methods that I enjoy.

My

body is healthy and strong.

I

eat a well balanced and nutritious diet.

I

enjoy eating delicious and healthful food.

My

body wants food that is easy to digest and high in vitamins and minerals.

I

do regular exercise in a relaxed and enjoyable manner.

 Self-Esteem

Affirmations

I

am filled with energy, vitality, and self-confidence.

I

am pleased with how I handle my emotional needs.

I

know exactly how to manage my daily schedule to promote my emotional

and

physical well-being.

I

listen to my body's needs and regulate my activity level to take care of

those needs.

I

love and honour my body.

I

fill my mind with positive and self-nourishing thoughts.

I

am a wonderful and worthy person.

I

deserve health, vitality, and peace of mind.

I

have total confidence in my ability to heal myself.

I

feel radiant with abundant energy and vitality.

The

world around me is full of radiant beauty and abundance.

I

am attracted only to those people and situations that support and nurture

me.

I

appreciate the positive people and situations that are currently in my life.

I

love and honour myself.

I

enjoy my positive thoughts and feelings.  

50 Ways To Reduce Stress at Home and at

Work

1. Breathe, when you feel tense, take 10

slow, deep breaths in through your nose, out through your mouth.

2. Touch, hug someone, hold hands, stroke a

pet, make non-sexual physical contact with people, brush your hair.

3. Communicate, be honest with your Self and

others. Ask for what you want. Express your true feelings when they occur.

4. Drink at least eight, 8 oz. glasses of

good water a day. This flushes toxins out of our body.

5. See the humour in life. Laugh

at your self

and life. Have fun and " play " at life.

6. Meditation 15 minutes a day. Take time to

relax, sit, breathe deeply, quiet your mind. Record insights and dreams in a

journal.

7. Be Human. Let up on yourself.

Forgive

your self and others. Slow down and enjoy being alive.

8. Communicate with friends. Spend time with

each other. Share the good stuff.

9. Hug three people each day. Relax and

enjoy the feeling of

10. Quit worrying about the Future.

Concentrate on what you can do NOW.

11. Make a TO DO list of your agreements for

each month. Schedule both play time and free time, and do both activities.

12. Write it down. Make notes to

yourself.

Make a list. Write special dates down on your calendar. Put it on tape.

13. Say " NO " Allow yourself to say

" NO " to some requests. Don't over commit yourself. Put yourself

first; say YES to you.

14. Clean it up Recycle old junk

and papers.

Clean your physical and mental house of old garbage.

15. Wear comfortable, clean clothes, that

make you feel good about yourself.

16. Avoid doing anything to excess, even

having fun.

18. Express and receive love as often as

possible to yourself and others.

19. You always have choices in life.

Re-order your priorities. If you are not happy, choose something new.

20. Express your anger to the person

involved the moment it's experienced.

21. Be honest with yourself concerning

your fears. Ask for more information or assistance.

22. Crying is nature's way of releasing

toxins from the body, releasing stress, or expressing joy.

23. Change is constant. You can choose to

change your choice anytime you want to do so.

24. Trust your Self, and value your needs

and choices. Follow your own intuition.

25. Live in the moment. Stop fantasizing

about " What If " . Choose from what IS available, Now.

26. Feel good about yourself and

your

choices in life. Value what you Believe in. Walk your Talk.

27. Forgive yourself and others.

Withholding

Love does not nurture relationships.

28. When you do not love yourself first, you

can not be satisfied by loving and doing for others.

29. Make a commitment to expand your

Spiritual, Mental, Emotional, and Physical well-being.

30. Your most valuable and limited resource

is your time. Value it, so others will.

31. Obtain a written job description from

your boss. Make any changes needed to keep your agreements.

32. Take pride in your work. You

only get

One First Impression!

33. Be responsible for your work. Do your

best with every opportunity.

34. Only do your job. Do not get

conned into

permanently assuming another person's job responsibilities.

35. Do not play office politics.

Be open and

above board in all your relationships. Honour your Integrity.

36. Do not listen to, encourage,

or spread

gossip. It damages your credibility and others.

37. Talk with your co-workers about how to

work together to solve problems.

38. Don't be a " fix it " person

for people's problems.

39. When you have a problem, go to the

person who can solve that specific problem. Ask questions.

40. Ask questions. When you are not sure, or

don't know, get information before taking action.

41. Contribute Become a solution

provider

for problems, not just a problem discoverer.

42. Leave work. When you go home, Go Home !

Work can be a part of your life, not your whole life.

43. Put your family, career, and

Self in

perspective; know which is most important and nourish it.

44. Value your emotions. Feel your feelings.

Allow yourself to express them appropriately as they occur.

45. Express your anger directly with

clarity. Indirect or covert anger only prolongs distress and distrust.

46. When asked, always tell the whole truth

to yourself and to others.

47. Respect your own ideas, and have respect

for other people's feelings, ideas, and choices.

48. Exercise, walk, stretch, move about.

Staying physically fit keeps you mentally fit, emotionally calm, and at peace.

49. Eat healthy foods and chew well. Don't

eat just because you are bored, unhappy, or angry.

50. Experience and express joy at being

alive, at having choices, and at the opportunity to explore loving

relationships.