Method Name:  Simple Visualization

Description:

   When you begin to panic or experience discomfort such as pain, take a seat or lie down.  Close your eyes and concentrate on your breathing until all you can hear is your breathing and heartbeat.  Then, picture your toes and imagine gently putting them to sleep.  Work your way up to your feet, calves, thighs, hips, body, arms, hands, ... until you feel very heavy.  Once you achieve a feeling of heaviness, picture yourself in a beautiful place, either real or imaginary.  Make this image as bright and clear as you can, and also try to hear, feel, and smell the surroundings.

   For example, you can picture yourself when you were a child, wearing a bright yellow shirt, sitting with your dog in your favorite spot deep in a forest glen, with the sun's rays coming through the trees.  Your hair blowing in the breeze along with the familiar scent of autumn, your dog playfully tugging at your shirt, ... and it feels good.

   Focus on this image for a few minutes and enjoy this calming and relaxing feeling engulfing all over you.

   You can also use this visualization exercise as a regular stress-reduction technique.

   This method was provided by the Malaysian Meditation Society (web site currently unavailable).

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