Effective Imagery Techniques for the 'Imaginally Challenged' By Stacie Coller Certified Hypnotist and Author of Awake in Angelscape Almost all mind-body-spirit healing modalities have one significant thing in common: the use of the imagination as a tool and platform to influence a positive internal change or shift. When we use the mind, we are necessarily calling upon our skills to create and sustain some kind of imagery. The more effectively we engage our imaginations, the more powerfully it works as an authentic tool of transformation. Some people have naturally vivid imagery abilities, while others can only muster hazy and distant inner experiences. Thankfully, with the use of a few simple and practical techniques, which respect the way the brain functions, everyone can improve the quality of their imagery, regardless of the reason it is being used (guided imagery, hypnosis, manifesting, goal setting, stress relief, energy work, physical healing, intuitive/spiritual work, and so on). The technique of using imagery (self-directed, guided, or spontaneous), has solid footing in the research of cognitive neuroscience. Researchers have discovered that the brain does not heavily distinguish between what is real and what is imagined. Both real experiences and equivalent “imagined” ones create the same flurry of activity, connections, and pathways within the brain. Other research has found that the brain does not treat the pathways of past memories (images) much different from “future images”; in fact, the brain pulls from the images of past memories in order to create new visualizations and projected future images (positive future self, goals accomplished, and so on). Neuroscience shows us that if our imagery is close to being as stimulating to the brain as a real experience, the brain treats the imagery “as if true”—creating a cascade of changes in neural pathways, physiological responses, perception (assessment of reality), intrinsic motivation, and behavior. Unfortunately, the ability to create deeply evocative, vivid imagery is only a natural skill to about 20% of the population. Those of us with less vivid imagery skills (aka “imaginally challenged”) may create a ripple of stimulation with our imaginations, but not enough of a wave to “ring the bell” in the brain to register “as if true”. In short, those of us with less vivid imaginations are not “tickling our brains” enough with our inner experiences to realize the full potential of imagery dependent practices. Are the rest of us out of luck? No, not at all. We need to work smarter instead of harder and use the way our brains function to our advantage. For example, if the brain does not care or distinguish between what is real or imagined, then why should we? Whatever we cannot tickle in our brains from the inside out, though our internal imagery, we can tickle from the outside in by integrating sensory props into imagery related activities. Sensory props are any sensory stimulating tool, object, or action you can physically include during your imagery experience that serves to “tickle the brain” from the outside, while you are actively engaged in the inner experience. Since we all have our own strengths and weaknesses in our ability to create imagery, it is helpful for us to get a sense of which “imaginal senses” are strong, and which may need to be boosted with sensory props. Assessment is as easy as imagining a simple scene that covers the range of possible sensory images. The assessment activity used below, called “Mind Candy”, was inspired by research my father and his colleague did in the 1980’s that involved the measurement of the imagination. “Mind Candy” Assessment Activity Directions: Get a piece of paper and write down the words—sight, sound, touch, taste, smell, emotion, and overall experience. Immediately after the activity, you will be ranking each imaginal sense on a scale of 1 (no sense of it) to 10 (totally vivid and lifelike). You will also be ranking your emotional response to the environment, as well as the vividness of your overall experience. Read the guided imagery activity beforehand, so that you know the flow of the tasks and can do them with your eyes closed. Once you have completed the short activity, rank each imaginal sense to find your imagery strengths and weaknesses. Imagery: Imagine that you are sitting in a living room that makes you feel cozy and happy, perhaps one you have been in before. There is a bowl of peppermint candies on the coffee table in front of you. Reach and select a piece of candy. Look at it in your hand and notice the red and white design. Move the candy from one hand to the other a few times. Slowly unwrap the candy from its crinkly plastic wrapper. Hold the peppermint up to your nose and sniff it before popping it into your mouth. Imagine holding the peppermint on your tongue as the icy, sweet brightness bursts in your mouth. When you are ready, open your eyes and proceed to rank your imaginal senses. Results: If your emotional response and overall experience ranked at an 8 or higher, you are already likely very good at using your imagination without much additional help. You can consider boosting the imaginal senses that are weaker, but you might find them distracting instead of helpful. If you can create strong enough imagery without help, you should keep your concentration upon your inner experience as much as possible. If, however, your emotional response and overall experience were not very intense (under 6), you should look at your individual imaginal senses and make sure that you boost the ones that rank less than an 8. You can boost all the senses with sensory props, if you would like, even the ones that rank at a 10, but absolutely boost the ones that are 6 and lower. It is not an exact science, so play with it and have fun overlapping real sensory input with imagined ones until it feels like you are “ringing the bell”. Sensory Prop Examples: Sensory props can be immediately relevant to your imagery or loosely linked to it. Ocean imagery is one of the most popular “Happy Places” developed in guided imagery activities, probably because most people have been to a beach before and can pull from those memories, so I will use that as the specific example. Keep in mind, however, someone who has never been to the beach before would have a more difficult time developing ocean imagery. Emotional imagery really must be pulled from deep within, either by interacting with imagery that touches you in some way, or by going into emotional memories and integrating those feelings into the activity (as an actor might do to prepare for a part). Sight Props: photos, home videos, movies, bright colors, art, actual landscapes, memories of a similar environment. Ocean Imagery: I would use photos of the beach from my own vacations (to elicit as much emotional memory as possible) and keep it in front of me while I did my guided imagery work, sneaking a quick peek to refresh the scene as needed. Sound Props: music, percussion, singing bowls/bells, tuning forks, toning, talking, singing, and natural sounds. Ocean Imagery: I would use an ocean wave CD, which is easy to find, and even come with subliminal messages or your favorite classical pieces dubbed in with the sound of the waves. Touch Props: tactile items of any kind, physical tools, rocks/crystals, physical mimicking of imagery action, integrating environmental textures. Ocean Imagery: I would probably hold a seashell or rock that reminded me of the ocean, or perhaps set up a pail with sand so I could squish the sand between my toes. I might set up a fan to mimic the ocean breeze. Taste Props: candy, food, flower essences, gem elixirs, tinctures, and drinks. Ocean Imagery: I would intentionally add lemonade to my ocean imagery so that I could actually take a drink for real, while imagining it in the scene. I would likely also enhance my actual drink with flower essences and gem elixirs that assisted my session goals. Smell Props: aromatherapy, essential oils, potpourri, incense, perfume, flowers, and imagery specific smells. Ocean Imagery: I might use the aroma of coconut oil lotion, which reminds me of the beach, or any other olfactory stimulation, such as lavender or incense. The use of imagery techniques in holistic modalities continues to expand as we explore the nature of human consciousness and the mind-body-spirit connection. Our imaginations seem to be the platform for activating our internal and spiritual resources in deliberate and potent ways. Those of us who have felt frustrated with the quality of our imaginal experiences can look upon the future with renewed optimism, even if we do not naturally have “big wow” inner experiences. We can continue to improve our skills and abilities by including sensory props to enhance and optimize any kind of imagery or visualization work we wish to use. Research also shows that the more we engage in imaginal/meditative activities, the more the brain becomes wired for those pathways—so while you may be “imaginally challenged” today, soon enough you may be able to toss away the sensory props and “ring the bell” without any help at all! Sensory props are like training wheels that are only needed until you learn how to ride on your own. Stacie Coller is the author of Awake in Angelscape, a guided imagery/meditation book that uses a journey through an imaginary landscape to initiate a progression of self-healing and wholeness activities that are designed to be as deeply evocative as possible. She has been a certified Hypnotist for over 25 years, as well as a Reiki Master, artist, writer, workshop facilitator, and retailer of holistic healing supplies on eBay as “stacierocks”. She lives just outside of Asheville, North Carolina, with her husband and daughter. She is currently facilitating workshops for professionals and general audiences about effective guided imagery techniques, such as described in this article. You can visit the author at the website: awakeinangelscape.com to learn about upcoming events. Awake in Angelscape can be found on Amazon.com. RETURN TO OMPLACE HOME