Thursday, August 21, 2008

Anxiety and Stress Relief through Imagery of Nature

Often we can find anxiety and stress relief by taking a few minutes to imagine a peaceful scene. Have you been out in nature lately? Can you remember a particular place where you felt especially peaceful? Take a few minutes, right now, after reading this through, to sit back, relax, and imagine. If you are having trouble remembering or imagining, perhaps some of the descriptions below will serve as a cue.

Close your eyes. Be aware of your breathing. Notice how it slows down, and becomes more calm, as you observe it. Be aware of your body, and any places where you are holding tension. Gently, let the tension leave your body, one area at a time. Each time you exhale, let a little more tension leave with your breath.

Now let a beautiful nature scene come to mind. It could be a place you have been to, or a place you create right now in your imagination. Is it at the seashore? Or a peaceful shady forest? Let your imagination take you to a place that is serene, peaceful, and very safe.

Remember or imagine how it looks. What colors do you notice? What do you see besides the landscape? Is the sky blue, or tinged with white clouds, or maybe streaked with the many colors of sunrise or sunset? Are seabirds flying above? You might notice how they busily flap their wings to get started, and then just peacefully coast in the sky. Are there other people, maybe quietly walking or bicycling by?

What fragrances do you notice? The salt being carried on an ocean breeze? The fresh pine of a forest, or the uplifting, clean sage of a canyon? Perhaps even the coconut scent of suncsreen in the air? What other fragrances might you notice in your place of peace? Does the memory of a fragrance help you remember a place where you felt very peaceful and serene?

What sounds of peace do you hear? Do you hear birds calling or singing? The gentle splash of water on the rocks? Maybe you will hear the splash of birds diving for their dinner. If you are quiet enough, you might even hear the sounds of bicycle wheels turning, as they peacefully pass you by. You might hear a light breeze or even a strong and cleansing wind.

What physical sensations do you have? You may feel the warmth of the sun, or the coolness of the shade. Perhaps you sense the softness or hardness of where you are sitting or lying, in wet sand, or in a meadow. Perhaps you remember walking through cool, shady areas, and then back into warm, sunny areas.

Be aware of your your sense of taste. Can you taste the salt in the air? Are you at a clean, pristine lake, tasting the crystal fresh water? Are some fragrances permeating the air so strongly that you actually taste them? There is a wetlands and canyon plant known as Scotchbroom. Can you smell and taste the butterscotch in the air?

After spending some time in your nature scene, and feeling very peaceful and relaxed, gradually bring your attention back to your current place and time. You might want to bring your attention back to your breath, stretch a little, and gradually open your eyes.

You can do this exercise as a short break, or you can schedule in sesisons of twenty minutes once or twice a day to experience it more fully. Regular practice can help toward creating a more relaxed approach to life and it's challenges.

Of course, actually being in nature is very calming and a wonderful thing to do regularly. Is there an ocean, or wetlands, or other nature area you can find time to visit?

Kate

Kate Boswell, MFT, is a therapist in private practice in Marina del Rey. Learn more at her website http://www.2bstressfree.com/

If you or someone you know is struggling with a life changing medical diagnosis, see Kate's acoustic neuroma website http://www.aneuromacope.com/