Post by Icarus on Aug 11, 2008 11:00:52 GMT -5
I found this nice guided imagery exercise while doing some Shadow Totem work, and I thought you guys might find it useful as well. This is a very nice site and I would encourage everyone to visit it, should they have interest in the Totemic Medicines.
www.btinternet.com/~seamaid/meetingyourshadow.htm
Guided imagery is a way to use our powers of creative imagination, which can be much more immediate and effective than analytical thinking. The guided imagery exercise is sdesigned to offer a direct experience of the concept, converting them into dynamic activators of your minds and hearts. Like everything newly created, a truth must begin in the mind. hence the purpose of guided imageries is to show your intellect a ~living truth~, which can then eventually move into ones heart. A living truth is an idea that has become clothed in form by your imagination - an idea that can be felt in your heart and will create change in your life.
Before you begin the imagery it is important to remember that everyone does not see pictures when doing this work - inner seeing can seem more like thoughts, symbols or spontaneously arising feeling-states. ALL of your senses, not just your inner eyes are used for inner work. You may get a whole mental flash all at once concerning the meaning of a pattern or issue; a shiver may run up your spine; or your heart may fill up with the feelings of sorrow, joy or forgiveness. Some people can even smell aromas or hear voices not existing in this reality. Just let whatever wants to come, with no judgment and no investment in the outcome. This process can profoundly affect your psyche.
Many people think they are imaging fairly superficially at first, only to realise later that these images, symbols and thoughts were inspired though sometimes subtle. In practising imagery work you will discover that your inner Self has a way of giving you the kinds of images and insights you will be able to recognise. The meanings you attribute to these inner experiences are yours and only yours. Universal meanings learned from books or other people's interpretations are often besides the point. Learn to trust your own interpretations. If some outside source aids your finds that is good. If it doesn't then just ignore it. when you are willing to experiment with imageries, these ~gifts of the spirit~ will teach you without much effort on your part and greatly enhance your healing process.
Now, lets imagine our shadow for a while. This exercise will invite your shadow o expose itself to you, which is a crucial step in the healing process. Take some t ime now to consciously enter into a quiet space within your heart; the healing of your shadow self is a very sacred moment in time.
{A friend can read the following instructions to you, pausing whenever there are some dots. Or you can read this imagery onto a tape and guide yourself through it. Or you can study this imagery until you know it by heart) allow yourself enough time between suggestions to envisage them. keep the voice tone (even if it is inside your own head) ~calm~ and ~even~ throughout. when undergoing the imagery, do so in a quiet place where you can sit or lie without being disturbed for a while.
Meeting your Shadow
Close your eyes, and begin to tune out the outside world ..... allow your body to settle down ..... and release the tensions of the day ..... You can use your breath to gently enter into your body, letting go of any tightness, or discomfort you may be feeling ..... Softening the body ...Letting go ... Remember you have a body but you are not your body only. Feel yourself surrendering to your inner Self and allow your consciousness to just float around through the the inner experience that follows.
Take some time now to check out your emotions. See if any are rocking around in your body anywhere. If so just breathe your breath into these emotions until they begin to quiet ... Becoming still like a lake with no ripples ... allow your emotions to settle down ... A lake with no ripples can perfectly reflect the sky, just as quietened emotions can perfectly reflect your truth. Take a few balanced breaths and feel your emotions beginning to release you, becoming open and receptive to whatever spirit wants to bring forth during this experience ... And remember, you have emotions, but you are not your emotions ... Your emotions come and go. ...
Now, take a little time to clear your mind ... See if you have any ideas of expectations floating around in your grain ... If so, feel them beginning to release, leaving your mind free and clear as a beautiful blue and cloudless sky ..... Feel yourself leaving this concrete reality for a while, as though you are drifting into space ... Just relax ... and feel yourself deepening ... a little more .... and a little more ... {longer pause}.
Now., from a deep place within your mind, envision yourself dressed as you are today sitting by yourself on a sofa in an empty room. You are quietly reflecting back over your life ... all those experiences, some of them painful, that you have been through ... Just allow some of these events to surface as you sit here alone on the sofa ...
The times you were terrified ... lost ... or alone ... Or times wehen you've lost someone dear through separation, or death ... Let let yourself be with these memories ... {longer pause}.
Now, reflect on that part of you who just couldn't handle some of those situations - who had to go underground and be private about how you felt ... Take some time to reflect on the ~whole quality~ of your childhood ... (longer pause)...
As you sit in deep reflection, you look across the room and notice a trap door in the floor that you`d not seen before. It is closed.
Note what the door looks like ... As you look at it, you begin to hear something stir underneath the door ... and you get up and walk toward the door ... notice what you are feeling ... As you go forward you decide to put on a violet cloak that is hanging on a hook, and to light a candle to take with you ... These are gifts from your Higher Self ... Take some time now to put on the cloak and to light the candle ... Stay very close to the feelings as you do this .... {longer pause}
Now open the trap door and peer in ... Notice what happens ... and allow the imagery to unfold .... {longer pause}
(Note: as the door is opening, you might put on, or have someone else put on, some music without words that swells with a heartfelt melody. This enhances the experience but is not essential)
Now, see your shadow as plainly as you can ..... {longer pause}. And remember, you are in charge of this experience; you can bring your shadow up into the room, or you can go down into the cellar where it lives ... if you are willing, encourage your shadow to reveal itself more fully ... (longer pause) see how it is shaped ....or dressed ... its stance ... or attitude ... {longer pause} Now call it by name!
Have your shadow speak to you if it will and tell you what it needs .... Attend now to what it says or shows you .... {longer pause} see if a dialogue begins between you and it; just allow this to unfold spontaneously. Perhaps you need to say something to your shadow .. allow the two of you to relate ...and stay very close to your feelings as the images appear .... (Take plenty of time here)
Gradually now the images begin to fade in a mellow whiteish grey light ... Allow the scene to fade ... and as the shadow is dissipating, love it as much as you can! Feel this love in your heart - as much as you can muster .. . {longer pause} ... and thank your shadow graciously for whatever it did or didn't do with you just now .... for just being who it is ... tell your shadow goodbye ... {longer pause}
Take some time now to appreciate your shadow self ... as much as you possibly can ... as you begin removing the violet cloak, taking some time to put the cloak away and blow out the candle, putting it back where you found it .. {longer pause}. Now you are back on the sofa in the empty room, dressed as your current self, alone once more ... Just remain in quiet reflection for awhile ... {longer pause}
Now slowly allow your mind to settle back into this reality, and once again become aware of your surroundings ... Take your time coming back here ... Now feel yourself fully back in your body. {Here the guides voice becomes stronger, more directive}.
Feel your body touching your seat. Still retaining all that happened on the inner plane, feel yourself being back here fully. Make this feeling real ...
You might want to move around just a little, so you will be in touch with your body as it awakens from this experience.
Processing your Imagery
Take some time now to ponder all this before you begin any other activity. You may want to continue with your inner work for awhile, if you and your shadow brought up something important. Or if the imagery has subsided, you may want to jot down dome notes on what transpired - a poem, a picture, a symbol, or a few thoughts. You may want to pick out an object or some concrete symbol that you can keep as a reminder of this shadow self, so you'll be easily reminded of more insights as time goes by. Imagery work is like dreamwork, and it can all disappear rapidly if you don't concretise it somehow. Profound insights may pour in as you do. Just let yourself be with this inner experience for a while - and trust whatever comes.
It is important not to move into an analysing mode too quickly after an inner experience, such as this. Let your intuitive, more right brained self remain in charge for a while. But afterwards you will want to process the imagery more fully with intellectual insight and integration. So later, when you are more fully back into ordinary reality, here are some things you might ask yourself:
What is your shadows name?
and what did it look like?
How did you feel upon meeting it?
Could you ascertain how it felt exposing itself to you?
How long has this self been with you?
Did it feel familiar?
Or were there surprises?
Where are some of the places that its' been?
What are its characteristics?
It`s needs?
What is the quality of your relationship to this shadowy experiencer self - the one who`s undergone much of the suffering and confusion in your life?
How did it feel about you?
Take note of your insights, for this exercise will aid you later as you more fully accept this disowned self.
Now, if by chance some of you feel you had no experience at all or that you were just intellectually making it all up, please just let all this be for now. Any kind of ~making up~ is still coming from within your own mind, so it has a meaning and purpose for you, no matter how much you may want to dismiss it. Anything that occurred is part of your process, even if you`re feeling that you did not do it right. There is no such thing as failure in pyscho-spiritual inner work, it is all ~grist for the mill~. Please do not try to manipulate the experience in any way, just be with it as it was. whether you realise it or not, you are exactly where you need to be in your process of awakening.
Remember to always keep your observer self intact to re-mind you that you are more than your shadow and the conditions it has created. Know on a deep level that your past is not ultimately who you are. You have a greater Self awaiting your recognition once you face your outworn fears and illusions.
www.btinternet.com/~seamaid/meetingyourshadow.htm
Guided imagery is a way to use our powers of creative imagination, which can be much more immediate and effective than analytical thinking. The guided imagery exercise is sdesigned to offer a direct experience of the concept, converting them into dynamic activators of your minds and hearts. Like everything newly created, a truth must begin in the mind. hence the purpose of guided imageries is to show your intellect a ~living truth~, which can then eventually move into ones heart. A living truth is an idea that has become clothed in form by your imagination - an idea that can be felt in your heart and will create change in your life.
Before you begin the imagery it is important to remember that everyone does not see pictures when doing this work - inner seeing can seem more like thoughts, symbols or spontaneously arising feeling-states. ALL of your senses, not just your inner eyes are used for inner work. You may get a whole mental flash all at once concerning the meaning of a pattern or issue; a shiver may run up your spine; or your heart may fill up with the feelings of sorrow, joy or forgiveness. Some people can even smell aromas or hear voices not existing in this reality. Just let whatever wants to come, with no judgment and no investment in the outcome. This process can profoundly affect your psyche.
Many people think they are imaging fairly superficially at first, only to realise later that these images, symbols and thoughts were inspired though sometimes subtle. In practising imagery work you will discover that your inner Self has a way of giving you the kinds of images and insights you will be able to recognise. The meanings you attribute to these inner experiences are yours and only yours. Universal meanings learned from books or other people's interpretations are often besides the point. Learn to trust your own interpretations. If some outside source aids your finds that is good. If it doesn't then just ignore it. when you are willing to experiment with imageries, these ~gifts of the spirit~ will teach you without much effort on your part and greatly enhance your healing process.
Now, lets imagine our shadow for a while. This exercise will invite your shadow o expose itself to you, which is a crucial step in the healing process. Take some t ime now to consciously enter into a quiet space within your heart; the healing of your shadow self is a very sacred moment in time.
{A friend can read the following instructions to you, pausing whenever there are some dots. Or you can read this imagery onto a tape and guide yourself through it. Or you can study this imagery until you know it by heart) allow yourself enough time between suggestions to envisage them. keep the voice tone (even if it is inside your own head) ~calm~ and ~even~ throughout. when undergoing the imagery, do so in a quiet place where you can sit or lie without being disturbed for a while.
Meeting your Shadow
Close your eyes, and begin to tune out the outside world ..... allow your body to settle down ..... and release the tensions of the day ..... You can use your breath to gently enter into your body, letting go of any tightness, or discomfort you may be feeling ..... Softening the body ...Letting go ... Remember you have a body but you are not your body only. Feel yourself surrendering to your inner Self and allow your consciousness to just float around through the the inner experience that follows.
Take some time now to check out your emotions. See if any are rocking around in your body anywhere. If so just breathe your breath into these emotions until they begin to quiet ... Becoming still like a lake with no ripples ... allow your emotions to settle down ... A lake with no ripples can perfectly reflect the sky, just as quietened emotions can perfectly reflect your truth. Take a few balanced breaths and feel your emotions beginning to release you, becoming open and receptive to whatever spirit wants to bring forth during this experience ... And remember, you have emotions, but you are not your emotions ... Your emotions come and go. ...
Now, take a little time to clear your mind ... See if you have any ideas of expectations floating around in your grain ... If so, feel them beginning to release, leaving your mind free and clear as a beautiful blue and cloudless sky ..... Feel yourself leaving this concrete reality for a while, as though you are drifting into space ... Just relax ... and feel yourself deepening ... a little more .... and a little more ... {longer pause}.
Now., from a deep place within your mind, envision yourself dressed as you are today sitting by yourself on a sofa in an empty room. You are quietly reflecting back over your life ... all those experiences, some of them painful, that you have been through ... Just allow some of these events to surface as you sit here alone on the sofa ...
The times you were terrified ... lost ... or alone ... Or times wehen you've lost someone dear through separation, or death ... Let let yourself be with these memories ... {longer pause}.
Now, reflect on that part of you who just couldn't handle some of those situations - who had to go underground and be private about how you felt ... Take some time to reflect on the ~whole quality~ of your childhood ... (longer pause)...
As you sit in deep reflection, you look across the room and notice a trap door in the floor that you`d not seen before. It is closed.
Note what the door looks like ... As you look at it, you begin to hear something stir underneath the door ... and you get up and walk toward the door ... notice what you are feeling ... As you go forward you decide to put on a violet cloak that is hanging on a hook, and to light a candle to take with you ... These are gifts from your Higher Self ... Take some time now to put on the cloak and to light the candle ... Stay very close to the feelings as you do this .... {longer pause}
Now open the trap door and peer in ... Notice what happens ... and allow the imagery to unfold .... {longer pause}
(Note: as the door is opening, you might put on, or have someone else put on, some music without words that swells with a heartfelt melody. This enhances the experience but is not essential)
Now, see your shadow as plainly as you can ..... {longer pause}. And remember, you are in charge of this experience; you can bring your shadow up into the room, or you can go down into the cellar where it lives ... if you are willing, encourage your shadow to reveal itself more fully ... (longer pause) see how it is shaped ....or dressed ... its stance ... or attitude ... {longer pause} Now call it by name!
Have your shadow speak to you if it will and tell you what it needs .... Attend now to what it says or shows you .... {longer pause} see if a dialogue begins between you and it; just allow this to unfold spontaneously. Perhaps you need to say something to your shadow .. allow the two of you to relate ...and stay very close to your feelings as the images appear .... (Take plenty of time here)
Gradually now the images begin to fade in a mellow whiteish grey light ... Allow the scene to fade ... and as the shadow is dissipating, love it as much as you can! Feel this love in your heart - as much as you can muster .. . {longer pause} ... and thank your shadow graciously for whatever it did or didn't do with you just now .... for just being who it is ... tell your shadow goodbye ... {longer pause}
Take some time now to appreciate your shadow self ... as much as you possibly can ... as you begin removing the violet cloak, taking some time to put the cloak away and blow out the candle, putting it back where you found it .. {longer pause}. Now you are back on the sofa in the empty room, dressed as your current self, alone once more ... Just remain in quiet reflection for awhile ... {longer pause}
Now slowly allow your mind to settle back into this reality, and once again become aware of your surroundings ... Take your time coming back here ... Now feel yourself fully back in your body. {Here the guides voice becomes stronger, more directive}.
Feel your body touching your seat. Still retaining all that happened on the inner plane, feel yourself being back here fully. Make this feeling real ...
You might want to move around just a little, so you will be in touch with your body as it awakens from this experience.
Processing your Imagery
Take some time now to ponder all this before you begin any other activity. You may want to continue with your inner work for awhile, if you and your shadow brought up something important. Or if the imagery has subsided, you may want to jot down dome notes on what transpired - a poem, a picture, a symbol, or a few thoughts. You may want to pick out an object or some concrete symbol that you can keep as a reminder of this shadow self, so you'll be easily reminded of more insights as time goes by. Imagery work is like dreamwork, and it can all disappear rapidly if you don't concretise it somehow. Profound insights may pour in as you do. Just let yourself be with this inner experience for a while - and trust whatever comes.
It is important not to move into an analysing mode too quickly after an inner experience, such as this. Let your intuitive, more right brained self remain in charge for a while. But afterwards you will want to process the imagery more fully with intellectual insight and integration. So later, when you are more fully back into ordinary reality, here are some things you might ask yourself:
What is your shadows name?
and what did it look like?
How did you feel upon meeting it?
Could you ascertain how it felt exposing itself to you?
How long has this self been with you?
Did it feel familiar?
Or were there surprises?
Where are some of the places that its' been?
What are its characteristics?
It`s needs?
What is the quality of your relationship to this shadowy experiencer self - the one who`s undergone much of the suffering and confusion in your life?
How did it feel about you?
Take note of your insights, for this exercise will aid you later as you more fully accept this disowned self.
Now, if by chance some of you feel you had no experience at all or that you were just intellectually making it all up, please just let all this be for now. Any kind of ~making up~ is still coming from within your own mind, so it has a meaning and purpose for you, no matter how much you may want to dismiss it. Anything that occurred is part of your process, even if you`re feeling that you did not do it right. There is no such thing as failure in pyscho-spiritual inner work, it is all ~grist for the mill~. Please do not try to manipulate the experience in any way, just be with it as it was. whether you realise it or not, you are exactly where you need to be in your process of awakening.
Remember to always keep your observer self intact to re-mind you that you are more than your shadow and the conditions it has created. Know on a deep level that your past is not ultimately who you are. You have a greater Self awaiting your recognition once you face your outworn fears and illusions.