COURSE LEADER MANUAL · This Meditation Teacher Training - Module 2 manual outlines how to present two 4 week meditation-based programs; the first that focuses on Guided Imagery,

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COURSE LEADER MANUAL

MEDITATION TEACHER TRAINING

MODULE 2 Part 1-3

4 WEEK GUIDED IMAGERY PROGRAM

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These materials have been developed, written and revised by Drs Ian and Ruth Gawler in 2017

The Gawler Foundation under license holds the copyright and all other intellectual property rights in them. All

such rights are reserved. No part may be used, reproduced or transmitted in any form or by any means,

electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system,

without permission in writing and authority to do so from The Gawler Foundation

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INTRODUCTION

This Meditation Teacher Training - Module 2 manual outlines how to present two 4 week

meditation-based programs; the first that focuses on Guided Imagery, the second on

Contemplation.

Each program is complete in itself, although they have been prepared as part of a potential

series starting with the Mindfulness-Based Stillness Meditation program set out in Meditation

Teacher Training - Module 1.

It is suggested that when teaching these programs, it would be ideal to begin with Module 1 –

the Mindfulness-Based Stillness Meditation program, then progress to Module 2, starting with

Guided Imagery and progressing to Contemplation. .

However, any one of these programs could be taught on its own; while any order for teaching

the programs could be followed according to the context and circumstances of individual

teachers and their students

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TABLE OF CONTENTS

WEEK ONE – INTRODUCTIONS AND PERSONAL DEVELOPMENT – PART 1 .................................... 8

1. Welcome………………………………………………………………………………… ..................................................... 8

Flipchart 1 - MEDITATION’S 3 MAIN DOMAINS.................................................................................... 8

2. Guided Exercise 1 - Stillness Meditation .......................................................................................... 9

3. The Mind has Two Aspects ............................................................................................................. 11

Flipchart 2 – The Mind has Two Aspects ............................................................................................ 11

4. The Active Mind – What it is and how it Works ............................................................................. 11

Flipchart 3 The mind is the seat of Awareness, Thought, Volition, Feeling ....................................... 12

5. Definition of Imagery ...................................................................................................................... 13

Flipchart 4 – Imagery Definition ......................................................................................................... 14

6. A Short Imagery Experiment .......................................................................................................... 14

7. A Second Short Imagery Experiment .............................................................................................. 15

8. The Three Main Applications of Imagery ....................................................................................... 15

Flipchart 5 - Applications of Imagery .................................................................................................. 15

9. Guided Exercise 2 - The Journey of Transformation ...................................................................... 16

10. Farewell Week One ...................................................................................................................... 18

WEEK TWO – PERSONAL DEVELOPMENT – PART 2 .................................................................... 19

1. Welcome, debrief and refresher .................................................................................................... 19

2. Guided Imagery Exercise 3 – The Quiet Place ................................................................................ 19

3. Debrief the exercise........................................................................................................................ 20

4. Guided Imagery for Personal Development ................................................................................... 20

Flipchart 6 - 3 Applications of Imagery for Personal Development ................................................... 20

5. Guided Imagery for Inner Rehearsal (Personal Development Application 1) ................................ 20

6. Guided Imagery for Accomplishing Goals – “Positive Thinking” .................................................... 21

(Personal Development Application 2) .............................................................................................. 21

Flipchart 7 - The 3 PRINCIPLES of POSITIVE THINKING ....................................................................... 22

7. The Three Elements of Guided Imagery – ...................................................................................... 22

Flipchart 8 – NEUROPLASTICITY ......................................................................................................... 22

8. Optional - Guided Imagery for Manifestation ................................................................................ 24

9. Conclusion and Farewell ................................................................................................................. 24

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WEEK THREE – INNER PEACE .................................................................................................... 25

1. The Quiet Place Revisited ............................................................................................................... 25

2. Invocation………………………………………………………………………...………… .......................................... 26

3. Generating Loving Kindness ....................................................................................................... 30

4. Farewell Week Three ................................................................................................................. 32

WEEK FOUR – MIND-BODY MEDICINE ...................................................................................... 33

1. Applications of Imagery .................................................................................................................. 33

2. Guided Imagery practice – White Light revisited ........................................................................... 33

3. References for Mind-Body Healing ................................................................................................ 35

4. The 5 Ways in which the Mind Influences Healing......................................................................... 36

Flip chart 11 - 5 Ways the mind influences healing ........................................................................... 36

5. The 5 Ingredients of Accelerated Healing ...................................................................................... 36

Flip chart 12 - 5 INGREDIENTS of ACCELERATED HEALING ................................................................. 36

6. The Rationale of Mind-Body Medicine ........................................................................................... 37

7. The Mechanics of Mind-Body Medicine – application of Guided Imagery ................................ 37

8. Mind-Based Pain Management - This section is optional .......................................................... 38

Flipchart 13 - The 2 ASPECTS of PAIN ................................................................................................. 38

9. Optional - A Simple Experiment with the Experience of Pain .................................................... 38

10. Mindfulness - Based Pain Management ....................................................................................... 39

11. Review of the Course .................................................................................................................... 41

12. Evaluation Forms……………………………………………………………………… ................................................ 41

13. Ongoing Programs/Courses .......................................................................................................... 41

14. Final Group Meditation ................................................................................................................ 42

15. Farewell…………………………………………………………………………………… ................................................ 42

APPENDIX 1 - DEFINITIONS ....................................................................................................... 43

APPENDIX 2 - AFFIRMATIONS ................................................................................................... 44

APPENDIX 3 - THE 9 STEP PROCESS of MANIFESTATION ............................................................ 45

APPENDIX 4 – GUIDED MEDITATION SCRIPTS ........................................................................... 46

Stillness Meditation…………………………………………………………………………. .............................................. 46

The Journey of Transformation .......................................................................................................... 48

The Quiet Place……………………………………………………………………………. .................................................. 51

Invocation…………………………………………………………………………………...................................................... 53

Loving Kindness………………………………………………………………………….. ................................................... 55

The White Light Healing Exercise ....................................................................................................... 57

The Mindfulness-Based Pain Management Exercise ......................................................................... 59

APPENDIX 5 – END of PROGRAM EVALUATION FORM ............................................................... 62

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WEEK ONE – INTRODUCTIONS AND PERSONAL DEVELOPMENT – PART 1

Session Plan

1. Welcome…………………………………………………………………………………

As the Group Facilitator, welcome your group participants, acknowledging that

you are conscious attending represents a significant commitment, and that

you are really hoping you can help them very directly through the program.

Share enthusiasm for this meditation-based program that focuses on learning

and applying Guided Imagery, maybe share an anecdote, then explain how

Guided Imagery provides the mechanics for what many people describe as

using “the Power of the Mind”; and that there is much that is possible when

applying these techniques.

Connect with participants existing meditation practice

- Have they completed pre-attendance questionnaires? If so, refer to them

here.

- Enquire as to who has done some meditation practice prior to attending?

- Who is completely new?, Who has been practicing for less than 6 months?,

6 months – 2 years?, 2 – 5 years?, 5 years plus?

Show Flipchart 1 and briefly explain how Guided Imagery relates to the other

2 programs of Mindfulness-Based Stillness Meditation (MBSM) or “Health

Meditation” and Contemplation using the image of the mountain with 3 ways of

progressing upwards towards the same “peak” experience or view.

Flipchart 1 - MEDITATION’S 3 MAIN DOMAINS

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Included in this program is an introduction to understanding the mind, the way

in which it works, and how we can use it more creatively and effectively in a

way that is personally satisfying and helpful to others.

Facilitator Introduction The Group Facilitator and co-facilitator if applicable, introduces him/herself,

sharing professional and personal background relevant to the skills and

commitment required in presenting this program.

Individual Introductions The Group Facilitator encourages participants to briefly introduce themselves

using what follows as an introduction:

“Some of you may know each other from a previous group or other place; some will

be new, so let’s just take a few moments to share something of ourselves with the

group. Please do say your name, and people are always interested to know where

you come from. Then perhaps you can explain a little bit about what has brought you

here and if there is anything in particular that you are hoping to get out of this

program.

For those of you who are here with a partner or a support person, if one speaks, it is

nice if the other person then follows.”

Note: Sometimes the group will choose to go from one person to the next around

the circle of participants. Often this takes less time than a random order; and if there

is a large group you may suggest this to the group to save time.

“So, who would like to go first?

Thank you … who would like to go next?”

Optional: If needed/appropriate the Group Facilitator can request confidentiality and

also talk about commitment and active engagement in the program and the

homework.

2. Guided Exercise 1 - Stillness Meditation To introduce this exercise say

“ OK, so some of you have probably had quite a busy day, some have probably had

a fair way to travel; so let us just take a few moments to settle in, to relax and be

present – mindful….

So let’s begin by taking a few moments to adjust our bodies and settle into our posture …

back just as upright as your body is comfortable… feet flat on the floor, a little apart… then

you might like to lean back a little, and feel the support … from the back of the chair…

hands resting on the thighs, or simply cupped in the lap… just notice what is most

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comfortable for you… and then, when you are ready… you might like to join me for a few

moments… and let your eyes close gently…

Now, just be curious to notice the sounds you can hear right now… (Draw attention to any

that are obvious OR) Notice any sounds coming to your awareness from outside of this

room… aim to simply notice them… have the intention of letting go of any judgement … “I

like this sound… hope it continues…” “Or, I do not like this sound… hope it stops…” just

simply noticing… with a gentle curiosity…

And then bringing your attention more particularly into this room, this space we are in… and

noticing any sounds coming from within the room itself… again, just noticing… free of any

judgement or commentary… simply aware of the sounds… the pure sounds… pure

awareness…

And then bringing your attention more particularly once again to your own body, and listening

closely… maybe you can notice the subtle sounds of the breath… breathing in… and

breathing out… and as you do bring your attention more to the breath, notice too, the

movement in the body as you are breathing in… and breathing out… so being aware that as

we are breathing in, we are breathing in… as we are breathing out, we are breathing out…

And as you continue to hold your attention on the breath… you will probably notice that each

time that you do breathe out, there is just a natural feeling of letting go a little… it is just a

natural thing… that as we do breathe out, we tend to let go a little, to relax a little… So

without making any more or less of this… simply noticing… each time we breathe out…

relaxing a little …

And at the same time, notice how as you do breathe out, the outbreath tends to taper

away… to become longer… finer… subtler…

So breathing out… letting go… relaxing a little and the outbreath becoming longer… finer…

subtler…

And when the outbreath is completed… often there is a pause… and then aim to simply

allow the in-breath to come back in of its own accord… breathing out… the outbreath longer

… finer… subtler… that feeling of letting go… relaxing a little… then a pause… and simply

allowing the in-breath to come back in of its own accord… quite effortlessly… effortlessly…

And now, it might help to take your attention to that point between the eyes, a little into the

forehead… and notice there what is like a still, quiet centre… a point of stillness… maybe

you notice it more particularly in that area behind the closed eyelids… so just holding your

attention now lightly on that point of stillness… and it is almost as if you can merge into that

stillness… relaxing… releasing… just simply letting go… quite effortlessly… effortlessly…

letting go… letting go… resting in that stillness for a few moments…

BIG GAP

And if at any stage you do notice your mind wandering or becoming distracted… gently bring

your attention back to that quiet space… that point of stillness… relaxing… releasing…

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merging… melting… simply resting in that stillness now for a few moments… quite

effortlessly… effortlessly… letting go… letting go…

BIG GAP

That’s good… good… good… when you are ready now… just let your eyes gently open once

again…

DEBRIEF this exercise

Ask who noticed any stillness, at least for a moment or two?

Ask who noticed thoughts and got caught up in them, at least for a moment or

two? Normalise this.

Lead in to the 2 aspects of the mind by making the point that noticing even a

glimpse of stillness confirms that the mind has 2 aspects…

3. The Mind has Two Aspects Show Flipchart 2 and explain the 2 aspects of the mind including how different

mind practices relate to the different aspects.

References: Meditation – an In-depth Guide – Chapter 11

The Mind that Changes Everything (TMCE) – Chapter 1.

Flipchart 2 – The Mind has Two Aspects

. The Active Mind – (the conscious, thinking mind and the unconscious)

. The Still Mind – (the fundamental nature of the mind)

Point out that for those who have completed Module 1, the teachings on

MBSM gave specific attention to the mindfulness, meditation, awareness and

stillness.

Here we will focus on the Active Mind – how it works and how we can use it –

by actively learning and applying Guided Imagery.

4. The Active Mind – What it is and how it Works Explain to participants that Guided Imagery actually can be used with little

knowledge or understanding, but it is more effective, more potent when based

upon the confidence that comes with understanding; so to begin, we will

explore what the mind is, how it functions and how we can use it to best effect.

In truth, it is “the mind that changes everything” as the mind decides all we do

– what we eat and drink; the things we do, the people we hang out with, and

on and on.

In the words of John Milton in Paradise Lost, “The mind can make a heaven of

hell, or a hell of heaven”.

a) Definition of the mind The mind is defined as the seat of awareness, thought, volition and feeling.

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- Oxford Dictionary Show flipchart 3 and briefly clarify what each word relates to

Flipchart 3 The mind is the seat of Awareness, Thought, Volition, Feeling

b) Definitions - OPTIONAL

Whether to present this section will depend on the needs and interest of your group and time allocation – it may be too much information. Distribute the Definitions handout - Appendix 1 – and briefly discuss them.

c) The mind works by

i) Gathering information using perception based on the 5 senses plus our

feelings.

ii) Storing that information in the unconscious – our memory – and, based

upon that information, forming beliefs and habits.

iii) Then, when faced with a current or future need, the mind draws upon all of

our knowledge, beliefs and habits - all that we have stored in our memory -

and aims to use all that to best advantage – to obtain the best possible

outcome – as we imagine it.

iv) To accomplish the best outcome in any given situation, the mind works

best when it sets a specific, clear goal. Then it makes the best choices it can

to accomplish that goal; while at the same time the mind drives our

commitment and our perseverance towards that goal.

d) The mind functions as a goal-orientated, decision-making tool

The mind can be likened to a heat-seeking missile, rather than an arrow shot

from a bow; it focuses onto a target, a goal, and as it moves towards that

target, it receives feedback (often what we call “mistakes”), adjusts its

trajectory, and hones in on the target.

e) The mind’s primary priorities

Ask your group what is their mind’s main priority? What is it most interested

in? Answer: survival.

Ask what then? Once survival is taken care of, what is the mind’s next top

priority? Answer: happiness or contentment.

f) Images are key to how the mind functions

EXPERIMENT 1 - How do you know I am talking to you?

Explore the use of the senses to enable our perception of external things. How

do you know what is going on externally?

Make the point that external perception is dependent upon the use of our 5

senses (and added to or coloured by our emotions).

EXPERIMENT 2 – How do you know you are thinking?

Invite participants to close their eyes and think for around one minute about

what they plan to do after this session finishes.

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Debrief the exercise – ask how they knew they were thinking? What was

going on internally?

Extract the answers: pictures, words, feelings (sensations) as the 3 key

elements.

Make the point that internal perception is dependent upon what we call

imagery that is composed primarily of 3 out of our 5 senses (and added to or

coloured by our emotions).

EXPERIMENT 3 – Recall/remember where you live

Invite participants to close their eyes and recall where they live, and as they

do, to notice how they are doing it – using pictures, words and/or feelings.

Make the point that we store what we perceive, what we experience, what we

learn using imagery. When we recall memories, we use imagery.

EXPERIMENT 4 – Planning

Invite participants to close their eyes and think once again, for another minute,

about what they plan to do after this session finishes.

Debrief the exercise – ask how they knew they were thinking/planning?

Again, extract and confirm the answers: pictures, words, feelings (sensations)

as the 3 key elements.

Make the point that we plan using imagery.

g) Conclusions i) Definition - in this context

“An image is a mental representation” The Oxford.

ii) Imagery is the natural language of the Active Mind, and the

mechanism by which it works

– both for the conscious, thinking mind, and the unconscious.

Imagery is primarily based on the use of pictures, words, feelings and

emotions.

So the imagery, (the images) that run through our minds, especially those that

pre-dominate, are of great importance.

Often, it can seem as if our mind is “running us”. However, we can reverse this

and this is the key:

The mind functions using imagery (or thoughts) both conscious and

unconscious.

Guided Imagery is an active process that involves learning how to take

control of our mind and to consciously decide what imagery we choose

to give our attention to. How to do so is the focus of this course.

5. Definition of Imagery Show Flipchart 4 and lead a brief discussion to clarify what this

definition might mean. Explain that commonly the images that come

into our mind and therefore form our memories, habits and beliefs,

come from life events as they unfold around us. With imagery, we have

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the potential to select and input our own images and therefore directly

influence the way our mind functions. This potential has many

applications.

Explain that Guided Imagery is a reliable way of using the Active Mind

creatively/effectively/intelligently.

Remind participants that Guided Imagery can be used with little

knowledge or understanding, but it is more effective, more potent when

based upon the confidence that comes with understanding.

Flipchart 4 – Imagery Definition “Imagery is the conscious development and repetition of affirmations, mental images

and associated feelings for a creative purpose.”

Ian Gawler (MTCE Page 32)

6. A Short Imagery Experiment The aim of the following 2 experiments is to emphasise how powerful images can be

in affecting the way we think and feel. If you have a fragile group, or are not confident

to manage this 1st exercise, invent your own equivalent – lemon juice is often used.

Instruct your participants:

Assume an upright and open posture and close your eyes.

Now, recollect a recent difficulty you have had in a relationship…

maybe an argument, a strong difference of opinion… a recent difficulty

or conflict in a relationship.

Be interested to notice whatever thoughts and feelings arise as you

bring this difficulty to mind.

Debrief the exercise:

Ask your participants the following, and discuss their response:

What did you notice?

What inner pictures can you recall from the exercise?

What emotions surfaced?

How are you feeling now?

Make the observation that what we tend to call “negative” states of mind such as

resentment or frustration leave us feeling unwell – both emotionally, mentally and

physically.

Avoid becoming caught up too long in this discussion; simply aim to

make the point that what we think of, what imagery we bring to mind,

can powerfully affect the way we feel, and our level of health, in our

body, as well as our emotional and mental state.

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7. A Second Short Imagery Experiment Instruct your participants:

Assume an upright and open posture and close your eyes.

Now, recollect a recent delight you have had in relationship… maybe a

strong sense of connectedness, a loving moment … a recent delight in

relationship.

Be interested to notice whatever thoughts and feelings arise as you

bring this occasion to mind.


Ask your participants the following, and discuss their responses:

What did you notice?

What inner pictures can you recall from the exercise?

What emotions surfaced?

How are you feeling now? Do you feel dominated by a difficult feeling

or a good feeling?

Encourage any participants who need to, to drop the difficult feeling

having recognised that they generated it (by thinking of it).

Make the observation that what we tend to call “positive” states of mind

such as love, happiness and joy leave us feeling well – both

emotionally, mentally and physically.

Engage the participants in a brief discussion around noticing how their mood and

state of mind may have been affected by what they gave their attention to.

Reiterate how Guided Imagery teaches us and then allows us to

choose where we place our attention, both consciously, and to greater

effect.

Then link to how to do all this :

8. The Three Main Applications of Imagery Show Flipchart 5 and briefly clarify that there are 3 main applications of guided

Imagery that will be covered, and that Weeks 1 and 2 will focus on Personal

Development, Week 3 Inner Peace, and Week 4 Mind-Body Medicine.

Flipchart 5 - Applications of Imagery 1. Personal Development (Goal setting, affirmations and visualisation)

2. Inner Peace (The Quiet Place, invocation, loving kindness, gratitude and

spiritual development)

3. Mind-Body Medicine (The healing centre and accelerated healing)

Link to the next exercise, explaining that next week we will continue on

with developing a deeper understanding of how the Active Mind works,

and how we can use it more effectively through the application of

affirmations and guided imagery.

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9. Guided Exercise 2 - The Journey of Transformation This exercise is also known as the Healing Journey

Introduce and guide participants in this exercise

Take a few moments to settle into your posture.…. and then feel yourself relaxing into your

body….. and then, when you are ready, just let your eyes close gently…

Now in your mind, imagine that you are walking through a beautiful field... and as you are

moving forward, you can look around and notice the detail… what is around you... probably

notice the ground before you... whether it is clear or whether there are trees to be seen…

just noticing the detail... you will probably be aware of whether the sky is clear or whether

there are any clouds about...

And notice too whatever sounds you can hear in this place… what sounds may be coming

from nearby… and what sounds may be coming from further off in the distance… you might

hear the crackle under your feet as you are moving forward... or hear the sounds of nature…

What can you hear in this place? ...

And you may well notice what fragrance or odour there is in this place… what can you smell

in this place? ...

Notice too what temperature it is… whether it is warm, or cool, or neutral... and as you move

forward, notice the feeling of the ground under your feet... perhaps you can feel a light

breeze against your skin…. or the sun just gently shining on your forehead... you can

breathe in the fresh and clear air... notice what sensations you can feel in this place…

And as you move forward... you come to a rocky pool… with crystal clear water…

surrounded by rocks, and a green and grassy track leading down to the water's edge...

So making your way down to the water's edge, pause for a moment... and then take off

whatever clothes you feel comfortable to leave behind… and enter the water... if you like to

paddle, paddle... if you like to swim, swim... feel the water fresh and clean against your

skin... you might like to scoop up some of the water and throw it up into the sky above you…

and see the sunlight catch the beads of water as it gently tumbles back into the pool... you

may even like to dive under the water… and feel the freedom of movement…

And as you move forward… you see in front of you a rocky outcrop… and water tumbling

over… a gentle waterfall... so moving forward… you move in under the waterfall… and feel

the water gently tumbling down upon your head and shoulders… gently flowing over your

body...

But this is magical water... and as this waterfall tumbles over your body, not only does it

wash over the outside of your body… it is as if it gently washes right through your body... you

can feel the water flowing down through your body... it is almost like having a wash on the

inside…

And as the water continues to wash through your body, when it does reach down through

your arms to your hands, it will flow on and out through your hands and fingers… and as it

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does flow down through your legs, it will flow out through your feet... so both cleansing and

strengthening... re-energising… revitalising... there is a vibrance that comes with all this...

an energy… a lightness... it is almost like an effervescence, sparkling... a purity of feeling…

a feeling of lightness...

So as the water gently flows down through your body, you can feel it washing away anything

that is old or worn or unwanted... sometimes if you have a particular pain or illness, you

might see it almost like a stain... and as the water washes through your body, you can feel it,

and see it, just gently washing it away... perhaps as a particular colour... just like you might

have a stain in a piece of clothing that when you wash it under a tap you can see it washing

away down through the clothing... and off and away…

So as the water continues to tumble over the waterfall and gently wash down through your

body... you can have this feeling of it washing right through the body… cleansing…

purifying... and at the same time, bringing a new vigour and vitality... sometimes it helps to

take a couple of deeper breaths as you feel that vitality rising through your body… as the

water flows through every part of your body…

And then, when you are ready… you turn around and you notice that in under the rocky

outcrop there is a cave... it is dark, but quite welcoming... so you move back into it… and as

you do move into it… it is quite dark... but you can sense that there is a tunnel there… and

moving into the tunnel… it is even darker... but making your way forward… you see off in

the distance a faint light... and as you move towards it… it gets brighter... and brighter... until

you remerge in the full light of day... and there in front of you, you see a beautiful grotto…

surrounded by trees and undergrowth of all sorts... and in the centre… a green and grassy

patch… a bench… towels… and fresh clothes…

So making your way down across the grass… take up a towel and rub your body... you can

feel the fabric, soft and warm against your skin... and then take up the fresh clothes... and as

you put them on, you will probably smell the clothing… the material… and feel the fabric

against your skin… soft and fresh...

And then make your way on across the grass and you will find a small track leading through

the undergrowth… it winds around a little... and as you move forward… you emerge into a

beautiful forest… filled with tall and stately trees... rising up into the sky above... a canopy of

leaves… and sunlight gently filtering on down…

And as you look around, you will find a tree you are particularly drawn to... so make your way

across to that tree... and then you might like to lean up against it with your back… or perhaps

face it… wrapping your arms around it, hugging the tree... you can feel it's strength... and

you can imagine its roots reaching down deeply into the ground... almost as if your own legs

are extending down into the earth like the roots of the tree... it is almost as if you are

spreading out like the roots of the tree into the earth below you… drawing up the earth's

energies... feeling the strength and warmth of mother earth rising up into your body...

And at the same time, you can imagine almost as if your arms and fingers are rising up like

the branches of the tree... radiating out into the sky above you… and drawing down the

energy of the sky and the sun... feeling those energies flowing down into you from above...

coming together with the earth's energies, rising up from below... a combining… a coming

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together... an integration... a sense of oneness... just letting yourself go into that feeling... so

effortlessly... just flowing and resting with it... the energies of the earth merging with the spirit

from the sky… coming together... melting… merging... a oneness... so easy… just feeling

the ease of it all... going with it... going with it.

Gap

So now just bring your awareness more particularly back to your body... perhaps you take a

somewhat deeper breath or two... you might like to move your feet a little… move your

hands a little... and when you are ready… just let your eyes gently open again.


Briefly ask your participants about their experience of this exercise and

how they are feeling having completed it; and discuss their responses.

Point out that during the program, we will continue to explore methods

to enhance Guided Imagery practice.

10. Farewell Week One

The Group Facilitator bids the group farewell and recommends that their participants

give some attention during the next week to noticing “how they are thinking”,

especially if they do have a meditation practice (maybe speak of mindfulness of

thoughts if time allows) and recommend practising The Journey of Transformation.

Discuss links between Guided Imagery and other meditation practices your

participants may be doing.

Discuss what they intend to practice in the week ahead, paying particular

attention to what the intend with Guided Imagery.

Encourage participants to read or re-read

Meditation – an In-depth Guide, Chapter 16 – Meditation, Imagery and

Affirmations.

The Mind that Changes Everything, especially Chapter 1.

CD or download: The Journey of Transformation is on Mind-Body Medicine by

Ian Gawler where it is called The Healing Journey.

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WEEK TWO – PERSONAL DEVELOPMENT – PART 2

Session Plan

1. Welcome, debrief and refresher Debrief last week’s session and check practice of The Journey of Transformation. Include referring back to the Definition of Imagery and an overview of what

was covered last week.

2. Guided Imagery Exercise 3 – The Quiet Place Briefly introduce The Quiet Place exercise; this one is best done with little pre-

amble, just an invitation to join in a pleasant experiment to observe what

happens.

References for The Quiet Place (also referred to as the Inner Sanctuary)

The Mind that Changes Everything Pages 115 - 123

Instruct your participants to assume an upright and open posture, close their eyes

and then guide them:

Allow an image to form in your mind of a place where you feel particularly peaceful and comfortable.

It may be a place that you have been to before… or it may be a fantasy place… just allow an image to

form in your mind of a place where you feel particularly peaceful and comfortable… and in a way

that you can explore it in more detail.

Notice firstly where this Quiet Place is… is it a fantasy place, or a composite of several places you

know, or one specific place? … be reminded there is no right or wrong in this, just concentrate on

this place, which is special for you…

Now, pay attention to what can you see… notice what is nearby… in the middle-ground… and off in

the distance… notice the shapes and sizes of the thing you can see ... if there are trees, are they

short or tall?… are the trunks broad or narrow? … what shape are the leaves? … notice too, the

colours, paying close attention to the shades or variations in colour… notice if there is any movement

in this place, or if it is quite still… notice too what time of day it is… if the sky is visible, is it clear or

are there any clouds about? … what can you see in this place?

Now, what can you hear? … listen for what might be close by… what sounds are coming from further

afield? … what can you hear in this place?

What can you smell in this place? … notice any fragrance or odour there is in this place…. what can

you smell in this place?

Now notice what temperature it is? … is it warm… or cool… or neutral? … what temperature is it?...is

there any wind on your skin or sun on your face? … what does it feel like? … and what do you have

contact with? … is it hard or soft; damp or dry; warm, cool or neutral? … what sensations can you

feel in this place?

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Now be aware of how it feels to be in this place?

And also be aware that if there is anything that would make this place even more peaceful or

comfortable, then you could change it.

Small gap…

Now probably you will be aware of a part of this place that appeals to you most particularly… if you

are not there already, go to that place so you can rest a while… lie down, and as you do so, feel your

body relaxing completely, so much so that you feel almost as if you could float up off the ground a

little… just resting now for a few moments, floating just a few inches off the ground.

Longer gap…

Now, just be reminded that at any time you choose to in the future, you can return to this exercise,

and that each time you do, it will be easier, and even more complete…

And now… move your feet a little… your hands… maybe a deeper breath or two … and when you are

ready… let your eyes gently open again.

3. Debrief the exercise Ask your participants

Where did you go in your mind? Where was your Quiet Place?

Highlight the diversity of places that is the norm.

How clear were the images you experienced?

Discuss, encourage and problem solve where necessary.

How do you feel having completed this exercise?

Lead on into:

4. Guided Imagery for Personal Development Show Flipchart 5 and briefly introduce/explain the various applications, advising that

each application will be explored in some detail during this session.

Flipchart 6 - 3 Applications of Imagery for Personal Development 1. Inner rehearsal

2. Accomplishing goals

3. Changing habits & beliefs

5. Guided Imagery for Inner Rehearsal (Personal Development Application 1) Inner Rehearsal provides the tools that enable us to use our mind deliberately

to train ourselves to improve performance.

Explain how Inner Rehearsal is something we all do regularly; it is a natural

function we now seek to understand and use to greater effect.

Use examples like planning to go on a journey, preparing a speech, training

for sport, accelerating healing (this is covered in detail in Week 3)

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Discuss how Inner Rehearsal can be strong, clear and confident; or fuzzy,

unclear and uncertain, and that the techniques that follow teach us how to get

the best out of our Active Mind.

Introduce the principles of Inner Rehearsal (what follows could be made into a

handout for participants)

i) Invite participants to choose a behaviour or activity they wish to improve.

ii) Direct them to imagine the ideal performance/outcome

iii) Assist them to decide upon their safe place – this could be the Quiet Place

from the beginning of this exercise, or the inner peace/stillness of meditation.

iv) Explain the Inner Rehearsal process –

a) Imagine the ideal outcome as if you are actually doing it – use all the

senses and add a feeling of delight.

b) If at any stage some fear or aversion arises that is significant, let go of

the imagery and return to that sense of being in the safe place, the Quiet

Place or Inner Sanctuary. Quite often this step is unnecessary as in training

for a sport; but it can be important as in when helping someone to overcome a

phobia about public speaking.

c) Once a sense of peace and calm is re-established, return to the Inner

Rehearsal.

d) Continue this process until the Inner Rehearsal can be done in full and

with clarity and confidence.

e) Then put the Inner Rehearsal into practice – in real life - if possible start

doing it in easy circumstances and the build up to more challenging ones.

Debrief the exercise and invite participants to experiment with their own Inner

Rehearsal exercise at home.

Reference MTCE Chapter 9, pages 129 – 140

6. Guided Imagery for Accomplishing Goals – “Positive Thinking” (Personal Development Application 2) When we discuss “Accomplishing goals”, we are speaking of how Guided

Imagery provides us with the tools that enable us to use our mind deliberately

to follow through and to accomplish our goals or good intentions.

Ask participants if they have ever set a New Year’s Resolution? Ask who has

managed to keep one? Normalise this failure, and explain this section of the

program addresses the problem of having difficulty changing habits and

accomplishing specific goals and good intentions in general.

Remind participants of what was said last week: “The mind functions as a

goal-orientated, decision-making tool”.

Explain how in that sense, the mind can be likened to a heat-seeking missile,

rather than an arrow shot from a bow.

To function, to accomplish our goals, the mind uses what are known as

The 3 principles of Positive Thinking

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Show Flipchart 7 and briefly explain/discuss the 3 Principles that the mind uses in

it basic way of functioning.

Flipchart 7 - The 3 PRINCIPLES of POSITIVE THINKING 1. Establish a clear goal

2. Do whatever it takes

3. Choose to enjoy doing it

Discuss with your group “Establishing a clear goal” may benefit from being reinforced with affirmations

and imagery – see next section. Also discuss the need for a clear goal and

how to gain that is covered in detail in the Contemplation Module.

“Do whatever it takes” may also benefit from being reinforced with affirmations

and imagery – again, see next section.

When covering “Choose to enjoy doing it”, you may discuss how learning to

do this as a conscious choice constitutes finding real personal freedom – the

ability to choose how we respond to our circumstances.)

Reference MTCE Chapters 5 and 6, pages 67 – 88

7. The Three Elements of Guided Imagery – Used for Changing Habits and/or Beliefs, Affirmations, Visualisation and

Feelings (Personal Development Application 3)

Pick up again on the earlier discussion about the difficulty in changing habits

or establishing a new one; referring again to the New Year’s Resolution effect.

Refer again to the common experience that good intentions often fail; not

uncommonly leading to feelings of guilt, shame and despondency, even

depression. How can we understand the reasons behind this better? What can

we do about it?

Neuroplasticity

Ask who has some familiarity with neuroplasticity, show Flipchart 8 and draw

out the key points; particularly “ neurones that fire together, wire together”,

meaning that habits are hardwired and if we want to change them, we need to

change not only our intention, but our habits and our anatomy. Guided

Imagery makes this easier.

Flipchart 8 – NEUROPLASTICITY The brain has 86 billion cells (neurons)

Each cell has around 10,000 connections

There are 1026 connections in our brain

Memory capacity is 1 – 1,000 terabytes (all the works in the US Library of Congress

equal around 10 terabytes. One terabyte is 1,000 gigabytes)

Complexity is managed by networks (like roads)

Reference: www.human-memory.net/brain_neurons.html

Point out the good news! Affirmations and visualisation, supported by

appropriately generated feelings provide the answer as to how to implant our

good intentions in our minds in a way that means we can change an old habit,

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develop a new one, and that new habits they will be become integrated into

our lives.

All we need to do is learn simple techniques and actually persist with applying

them regularly so we overcome unhelpful old networks and establish new

helpful ones. This is the fast track to changing habits and reinforcing new

beliefs.

Introduce Flipchart 9 –The 4 Key Elements of Imagery, and their Application

1. Words - Affirmations

2. Pictures – Visualisation

3. Feelings – Physical felt sense

4. Emotions - Emotions

Discuss how imagery is made up primarily of words, pictures and feelings,

with their attendant emotions.

When we work with them, the words are known as affirmations, pictures as

visualisation, and feeling as feeling, emotions as emotions. Collectively, these

4 can be consciously applied using Guided Imagery techniques.

Affirm that individuals can work with all 4 in tandem, or any combination.

Remind your people that we are all different and that some may find

affirmations ideal, some visualisation and so on.

Remind participants that sometimes the lesser senses can be very potent

when using Guided Imagery.

i) Affirmations

Explain how repeating words on their own is defined as affirmation.

Point out that the words can be repeated mentally, verbally or in writing.

Distribute the Affirmations handout – see Appendix 2.

Discuss the handout, include explaining how to use affirmations in practice.

EXERCISE – The mind’s focus – why Affirmations need to be positive

- Invite participants to do an experiment that is fun and takes one minute.

Instruct them to take up their meditation posture, and then, for just one minute

Not think about a white horse. Debrief with humour.

- Invite participants to do another experiment that is fun and takes one minute.

Instruct them to take up their meditation posture, and then, for just one minute

Think about a red rose.

- Debrief more, make the point that what the mind focuses upon, sticks.

Invite participants to choose 1 – 3 affirmations to practise at home.

Reference MTCE Chapters 10 and 11, Pages 141 – 178

MIDG Chapter 16, Page 308 - 311

ii) Visualisation

Explain how using mental pictures on their own is defined as visualisation, and

how this practice complements and reinforces the use of affirmations.

The 3 types of visualisation

Introduce Flipchart 10, briefly explain the 3 types of visualisation that are

commonly used and give examples:

Flipchart 10 - The 3 Types of Visualisation

. Literal

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. Symbolic, (or personally meaningful)

. Archetypal images

Discuss and guide participants to consider what visualisations they could use in

conjunction with, or as an alternative to their affirmation(s).

iii) Feelings

Explain how using feelings on their own is defined as feelings , and how this

practice complements and reinforces the use of affirmations and visualisation.

Be clear, that here we are talking of sensory feelings – the kinaesthetic

aspect.

Discuss and guide participants to consider what combination of the 3 as mentioned

above they could use in their imagery practice.

iv) Emotions

Discuss the observation and the science that emotions greatly assist the

embedding of affirmations and imagery in a way that means they work more

quickly and more effectively.

Reiterate how we can choose and generate the feeling/emotion we know will

be effective.

Discuss options.

Reference: Molecules of Emotion, Candace Pert

iv) Putting it all together

Homework: encourage the group to practise these 3 Elements of Guided

Imagery used for changing habits and/or beliefs on a daily basis for the next

few weeks, and remind them that you will discuss progress and answer

questions next week.

8. Optional - Guided Imagery for Manifestation Whether to present this section will depend on your own interest, the needs and

interest of your group and time allocation.

Manifestation is defined as the capacity to make manifest and to bring into

reality the things you genuinely and reasonably need in your life.

Engage the group in a discussion around this possibility – ask for experiences

they can share; finding car parks can be a good place to start.

Distribute the 9 Step Process of Manifestation handout – see Appendix 3.

Invite the group to experiment with these ideas and techniques.

9. Conclusion and Farewell Emphasise the importance of home-practise, discuss intentions, normalise

resistance/obstacles to practise, and explain that you will debrief the homework next

session.

References

Books

Meditation – an In-depth Guide, Chapter 16 – Meditation, Imagery and Affirmations.

The Mind that Changes Everything, especially Chapter 1.

CDs and Downloads:

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CD W1 Mind Training for the theory

CD M5 Mind-Body Medicine for the practice – both by Ian Gawler

WEEK THREE – INNER PEACE

Session Plan

Debrief: The Home Practice Point out to your group that speaking up helps everyone, and that as an

individual, you are probably not alone with your questions/experiences.

How did you go? How much practice did you do? Was there much resistance

to practice? What form did the resistance take? How did you manage this?

Any questions, comments or reports, particularly on Guided Imagery?

1. The Quiet Place Revisited Introduction

Remind participants of the importance of The Quiet Place exercise (remember

this exercise is also known as the Inner Sanctuary) – it is a reliable way of

letting go of distractions/difficulties etc, and turning our attention to something

inherently calm and peaceful; with the effect that this calm and peace

pervades us. This exercise can also be very helpful for people experiencing

unwanted or difficult imagery.

Validate repeating the exercise.

Guided Imagery exercise - The Quiet Place Instruct the participants to assume an upright and open posture, close their

eyes and then guide them:





Notice firstly where this Quiet Place is… Is it a fantasy place, or a composite of several places you

know, or one specific place? … Be reminded there is no right or wrong in this, just concentrate on


Now, pay attention to what can you see… notice what is nearby… in the middle-ground… and off

into the distance… notice any movement… notice too what time of day it is… If the sky is visible, is

it clear or are there clouds about? … notice the shapes and sizes of everything ... if there are trees,

are they short or tall… are the trunks broad or narrow? … What shape are the leaves? … notice too,

the colours, paying close attention to the shades or variations in colour… What can you see in this

place?



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feel in this place?




Small gap…





Longer gap…





Debrief the exercise

Ask your participants after repeating this exercise together:

How clear were your images of your Quiet Place this time?

How do you feel now, having practised the exercise together once more?

References

The Mind that Changes Everything Pages 115 – 123

Meditation – an In-depth Guide, Chapter 15, Pages 287 - 290

2. Invocation………………………………………………………………………...…………

Introduction

Explain to the group that The Quiet Place exercise is a more modern, secular

version of a major traditional technique for finding a place of inner peace, even

inner refuge. This technique is called invocation.

Lead a discussion around the practice of invocation, paying attention to

individual sensitivities regarding spiritual preferences, speaking in a manner that is

very inclusive of all faiths, and makes it clear that while this can be a powerful

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exercise for those who relate to it, it is not for everyone, and is clearly optional. If

people prefer, they can happily stay with the more secular Quiet Place exercise, or

they can use a more abstract or secular image as the starting point for this

invocation exercise. If it feels appropriate, engage the group in a brief discussion of

what they will prefer to do; if not, simple move on to the explanation.

Explaining the technique of Invocation

The technique of Invocation that follows uses white light as a vehicle to closer

connect that which is invoked with the person practising the method.

Therefore, this technique is often called “White Light Imagery”. However, to be

clear, White Light Imagery can be used for health, wellbeing and healing

purposes as will be presented in next weeks’ session.

It can be useful to explain this technique to the group before you lead it; but if

time feels short, or you prefer to be more directly experiential, it can be given

a brief explanation and then it unfolds as you guide the exercise.

Here is the explanation you can give:

- Explain that the process of Invocation begins with creating an image of the

highest form of power that you know.

- Traditionally this would be done by invoking a figure in the sky before you

like Christ, Mother Mary, a Saint or a particular figure from whatever tradition

you are comfortable with – Buddhist, Hindu, Muslim and so on. However, it

also can be done using a more abstract image, for example by imagining a

ball of light like the sun that represents a source of universal energy - of love

and energy - all that is life affirming.

- You imagine as if you are in the presence of this figure or this ball of light.

- If you do use a spiritual figure, take a few moments to connect with the

figure; to feel their presence, to pray, to ask for help, support or guidance.

Listen for any directive or words that may be said to you. Imagine a strong

feeling between the two of you of loving kindness, love or compassion

(whichever words seem appropriate for your group). It can be almost as if you

feel your mind merging with that of the figure or image you are focussing

upon.

- Now, imagine the figure, or the ball of light glows with love or compassion;

see this as them glowing with light. Then, from the heart of the figure, or the

centre of the ball of light, a stream of liquid white light begins to radiate out

from them and flow down towards you, a bit like a stream of light or a beam of

light like a searchlight.

- As this light reaches the top of your head, it gently and slowly flows over your

body, a bit like being under a shower or a waterfall, while at the same time,

you imagine it flowing slowly, steadily through your body – a bit like having a

wash on the inside.

- Feel this liquid white light as being warm and full of an infinite source of love,

vitality, healing, energy; all that is life affirming.

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- Feel the light flowing all through you and feel it washing away anything you

want to be free of, let go of or leave behind, and at the same time, it brings

with it a new energy and vitality.

- If you do happen to have any illness, some like to imagine the area where

the illness is located as having a particular shape and a particular colour that

the light washes away. Maybe you see this as like a soluble stain in a piece of

clothing that is being rinsed clear with water.

- As this light flows down through your arms and hands, it then flows out

through the tips of your fingers. As it flows down through your legs, it flows out

through the soles of your feet.

-If you have the sense of a particular need in a particular part of the body, you

can direct or focus the flow of light to that particular area for a while.

- Finally, you feel the warm, liquid white light all through you and imagine it

becoming brighter and brighter, a bit like turning up a light with a dimmer

switch, until it is clear, bright and radiant all through you.

- Now you feel the connection to the source and rest in the presence of the

light as if it is all through you; through your body, and your mind; all through.

Guided Imagery exercise 4 - Invocation Guide the exercise:

Take up your position, relax physically.

Now imagine, as if it were in the sky above you, the highest source of power that you

know… the embodiment of your own truth… it may be an image that for you

symbolizes God, or it may be the figure of Christ, Mother Mary or a particular Saint…

or it may be a figure from another tradition… or you may prefer a more abstract

image such as the sun which could represent the source of Universal Energy…

Whichever of these symbolic images you find most helpful… imagine that as well as

a source of energy… this is a source of love and compassion… of loving kindness…

of a presence that has your own best interest at heart…

As this image forms in your mind… allow yourself to imagine what it would feel like to

come into the presence of this Divine Source of Energy… what would it be like to feel

yourself in the presence of God?... Or Christ? …the figure that embodies truth for

you? … or the source of Universal Energy? …

Sometimes as you feel yourself coming closer to that presence… you may wish to

say something… a prayer… an explanation… a request... sometimes, something

may be said to you or for you... so you could listen for that…

Once you feel this Divine presence as if it is in the sky above you... imagine that a

beam of white light begins to flow from its very centre, down towards you… an

outpouring of energy and loving kindness... if you are focussed upon a figure...

imagine this light flowing from its very heart... if you are using the sun, imagine the

shaft of light flowing from its very centre...

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Now as this beam of warm, liquid, white light reaches your head... it not only flows

down around your body... but also it flows through your body... warm... liquid... white

light... slowly flowing down through your body... almost like water filtering down

through dry sand...

Warm liquid white light... flowing from that infinite source... and flowing down through

every part of your body... like having a wash on the inside... it washes away anything

old or worn or unwanted... anything you want to be free of… are ready to let go of…

from your body… in your emotional life… from your mind… anything you want to be

free of… like having a wash on the inside…

And also, this warm, liquid, white light, brings with it a new energy... a sense of

vitality... a sense of healing and wholeness... you can feel it filling your body and

your being....

You may see this quite visually or you may have it as a feeling experience... like

feeling a flow of energy… or a sensation of warmth moving down through your body...

When the light does flow down to the ends of your arms... it will flow out through the

end of the fingers... when it does reach the end of your legs... it will flow out through

the feet… washing away with it anything old, or worn or unwanted...

When this light comes to any difficult, tense, painful or blocked areas... it simply

washes through them... clearing them... relaxing them... letting them go... you may

see the affected area as having a particular shape... maybe a particular colour...

when the light reaches such an area... you may see that colour being washed away,

like a stain being washed away from clothes held under running water... you may

see the area dissolving from the outside in... some people find it helpful to imagine

the light being concentrated almost like a laser... this then burns away the affected

blockage... either from the outside in or the inside out...

See and feel this warm liquid light filling every part of your body... and now, feel your

body the same all over... your body filled with the vigour... the vitality... the radiance

of the warm liquid white light... and as this feeling becomes all encompassing... it is

as if you merge with it... almost as if you dissolve into the light... you feel it through

your body... and your mind... it is as if you become at one with it... given that it stems

from a infinite source, this can feel like merging or reuniting with the infinite... go with

it... feel it all through... all through...

Now simply resting in the presence of that light and the Infinite Energy it represents

and carries.

Gap

And now, move your feet a little… your hands a little… and then, when you are

ready… just let your eyes open gently.

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Debrief the exercise Invite participants to share their experience, giving particular attention to the

feeling sense of it. Do invite practical questions as well.

Ask if anyone spontaneously had a colour other than white appear? Confirm

this is natural and that other colours that may arise spontaneously for people

can be effective.

Encourage people to practise this technique at home; reinforcing that like all

mind-based exercises it becomes clearer and even more potent with regular

practice.

References for Invocation

BOOK The Mind that Changes Everything Pages 193 – 196

CDs or Download

Mind-Body Medicine - CD M5 by Ian Gawler where the exercise is called the White

Light Imagery exercise.

Intentional Meditations by Paul and Maia Bedson, Track 2 – Healing Imagery.

3. Generating Loving Kindness

Introduction

Invite people to bring to mind someone they have real difficulty with; someone

they might hold with resentment – as if they just walked into the room. “Oh, it

is you!”

Demonstrate the feeling effect of this on the body, and by corollary, the mind

and therefore, our health and wellbeing.

Invite people to bring to mind someone they love – as if they just walked into

the room. “Oh, it is you!”

Demonstrate the feeling effect of this on the body, and by corollary, the mind

and therefore, our health and wellbeing.

Discuss again the impact of what we turn our attention to, and the adverse

cost of holding onto ill feelings and resentment. Lead on to :

Guided Imagery Exercise - Loving Kindness Guide the exercise:

Take up your position, relax physically…

Imagine as if they were sitting in front of you, the person who has loved you most in

life… traditionally your mother is recommended, but if that is not so easy, recall a

person and a time when you felt deeply loved… most importantly recall the feeling…

this person’s unconditional positive regard for you… their love… their acceptance…

their warmth… give yourself over to those feelings… the aim is to build the feeling of

loving kindness as strongly and clearly as you can… and as you feel that love rising

within your heart, return the loving feeling to this precious person… return the love as

if you are radiating it back to them…

You may well find it helpful to visualise the loving kindness in the form of white light…

to see this light glowing in the heart of the person who loved you most… for that light

to become stronger and brighter… and then to radiate out like a searchlight.. a beam

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of light… that travels to your heart… then this white light fills your heart before

radiating out and filling your entire body… perhaps even wrapping around you like a

cloak or blanket…

As you feel yourself filled with the warmth and comfort of this radiant, white light…

you imagine broadcasting it back from your heart to the heart of the person who

loved you the most… then you continue this back and forwards exchange of the light

until you have the sense that both of you are filled with loving kindness…

Now imagine a neutral person in your life… as if they were sitting on the right of the

person who loved you most… this may be a person who you know quite casually, but

who you know well enough to bring to mind clearly… as you imagine them in front of

you… have the intention of radiating those same feelings of loving kindness to them

in the form of white light…

Return to the person who loved you most… rekindle, rebuild the feelings of loving

kindness you felt from them… feel it again all through your body… and then project

that feeling through the vehicle of white light to the neutral person. Keep doing this,

moving from one to the other, until you feel the neutral person is as filled with white

light and loving kindness as are you and the person who loved you most… imagine

this neutral person feeling filled with loving kindness…

Again, you may do this in a feeling sense, radiating the feeling to them and feeling it

wrapping all around and through them, warming their heart and filling them with

loving kindness… however, you may also find it helpful to visualise the loving

kindness in the form of white light welling up in the heart of the person who loved you

the most… to feel that light flowing into your own heart… filling your own body… and

then radiating it out like a search light, a beam of light that travels from your heart to

the neutral person’s heart… then it fills the neutral person’s heart with the same clear

white light before radiating out and filling their entire body… perhaps even wrapping

around them like a cloak or blanket.

Now imagine a person who has been difficult in your life as if they are sitting before

you on the right of the neutral person… project the same white light and feelings of

loving kindness to them; starting by returning to the person who loved you the most…

re-establish the flow of white light and the feelings of loving kindness to yourself…

and then radiating them to the difficult person…

Now, continue to alternate between the three people until the white light is glowing

evenly in all three… and the feelings within all three and yourself are the same…

Now simply rest with the feelings of loving kindness… almost as if you are absorbed

in those feelings and the presence of the white light

Gap



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Debrief the exercise Invite participants to share their experience, giving particular attention to the

feeling sense of it. Invite practical questions as well.

Be aware this exercise can lead to heightened emotions, so make time for

sharing and expression. A good question can be What touched you?

Maybe finish with a quiet sit.

Reference for Loving Kindness

The Mind that Changes Everything Pages 244 – 245

Intentional Meditations – Paul and Maia Bedson, Tracks 7 and 8.

4. Farewell Week Three

The Group facilitator engages their group in a discussion around which of this

week’s exercises are most applicable/useful in their current situation. Maybe

they remember some of the techniques for later, and focus on just one of the

Guided Imagery exercises for now.

Encourage people to decide upon a practice plan for the week, and advise

that we will review the plan and the outcomes next week.

Invite participants to notice their experience of Inner Peace during the week,

and how their formal practice sessions impact upon this.

Consider asking your group what practice they intend to do in the coming

week, you write that down, and then refer back to it next week.

Bid the group farewell

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WEEK FOUR – MIND-BODY MEDICINE

Session Plan

Welcome and Debrief of the Home Practice Enquire as to what practice participants completed this last week and how it

correlated with the plan they had made at the end of last week’s session?

Engage in another short conversation around the variety of possibilities when

practising Guided Imagery, and invite participants to share what they are

doing, how often they are doing it, and what effects they are noticing.

1. Applications of Imagery Show Flipchart 10 (Flipchart 5 revisited) and briefly remind your participants of

the 3 broad areas in which we can apply Guided Imagery.

Mind-Body Medicine provides the tools that enable us to use our mind

deliberately to enhance our capacity to prevent illness, to recover from illness

and to be really well.

Share a short anecdote and maybe refer to the growing body of research in

this rapidly expanding field that is of so much interest to many.

Flipchart 10 - Flipchart 5 re-visited

Applications of Imagery

1. Personal Development (Goal setting, affirmations and visualisation)

2. Inner Peace (The Quiet Place, invocation, loving kindness, gratitude and

spiritual development)

3. Mind-Body Medicine (The healing centre and accelerated healing)

Lead in to:

2. Guided Imagery practice – White Light revisited

Introduction

Remind participants of the importance of the exercise we did together last

week as invocation. Point out that this traditionally based exercise also is a

powerful tool for healing – in body, mind and spirit, and that it can also be

used for finding hope, courage, direction and strength in times of need.

Remind participants that having a colour other than white appear is natural and that other colours can be effective.

Validate repeating the exercise - this time with the emphasis on healing - as the White Light Healing Exercise.

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Guided Imagery exercise - the White Light Healing Exercise Lead the exercise:

Take up your position, relax physically.

Now imagine, as if it were in the sky above you, the highest source of power that you

know… the embodiment of your own truth… it may be an image that for you

symbolizes God, or it may be the figure of Christ, Mother Mary or a particular Saint…

or it may be a figure from another tradition… or you may prefer a more abstract

image such as the sun which could represent the source of Universal Energy…

Whichever of these symbolic images you find most helpful… imagine that as well as

a source of energy… this is a source of love and compassion… of loving kindness…

of a presence that has your own best interest at heart…

As this image forms in your mind… allow yourself to imagine what it would feel like to

come into the presence of this Divine Source of Energy… what would it be like to feel

yourself in the presence of God?... Or Christ? …the figure that embodies truth for

you? … or the source of Universal Energy? …

Sometimes as you feel yourself coming closer to that presence… you may wish to

say something… a prayer… an explanation… a request... sometimes, something

may be said to you or for you... so you could listen for that…

Once you feel this Divine presence as if it is in the sky above you... imagine that a

beam of white light begins to flow from its very centre, down towards you… an

outpouring of energy and loving kindness... if you are focussed upon a figure...

imagine this light flowing from its very heart... if you are using the sun, imagine the

shaft of light flowing from its very centre...

Now as this beam of warm, liquid, white light reaches your head... it not only flows

down around your body... but also it flows through your body... warm... liquid... white

light... slowly flowing down through your body... almost like water filtering down

through dry sand...

Warm liquid white light... flowing from that infinite source... and flowing down through

every part of your body... like having a wash on the inside... it washes away anything

old or worn or unwanted... anything you want to be free of… are ready to let go of…

from your body… in your emotional life… from your mind… anything you want to be

free of… like having a wash on the inside…

And also, this warm, liquid, white light, brings with it a new energy... a sense of

vitality... a sense of healing and wholeness... you can feel it filling your body and

your being....

You may see this quite visually or you may have it as a feeling experience... like

feeling a flow of energy… or a sensation of warmth moving down through your body...

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When the light does flow down to the ends of your arms... it will flow out through the

end of the fingers... when it does reach the end of your legs... it will flow out through

the feet… washing away with it anything old, or worn or unwanted...

When this light comes to any difficult, tense, painful or blocked areas... it simply

washes through them... clearing them... relaxing them... letting them go... you may

see the affected area as having a particular shape... maybe a particular colour...

when the light reaches such an area... you may see that colour being washed away,

like a stain being washed away from clothes held under running water... you may

see the area dissolving from the outside in... some people find it helpful to imagine

the light being concentrated almost like a laser... this then burns away the affected

blockage... either from the outside in or the inside out...

See and feel this warm liquid light filling every part of your body... and now, feel your

body the same all over... your body filled with the vigour... the vitality... the radiance

of the warm liquid white light... and as this feeling becomes all encompassing... it is

as if you merge with it... almost as if you dissolve into the light... you feel it through

your body... and your mind... it is as if you become at one with it... given that it stems

from a infinite source, this can feel like merging or reuniting with the infinite... go with

it... feel it all through... all through...

Now simply resting in the presence of that light and the Infinite Energy it represents

and carries.

Gap



Debrief the exercise

Briefly invite participants to share their experience, giving particular attention

to the feeling sense of it. Do invite practical questions as well and workshop

antidotes amongst the group. If relevant, discuss areas that may feel blocked

to Imagery and what to do in the case of multiple lesions.

If time permits, you may like to make the point that this exercise can also be done utilizing the breath; breathing in white light representing all that is life affirming and healing, breathing out grey light representing everything we might want to be free of, including old habits, disease, etc.

This week’s session is quite full, so if concerned with time, drop the debrief

and simply move on to :

3. References for Mind-Body Healing Books

The Mind that Changes Everything, Chapters 13 – 15; Pages 207 – 266

Meditation – An In-depth Guide, Chapters 14 and 15; Pages 264 – 301

Guided Imagery for Self-healing by Martin Rossman

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CDs and Downloads CD M5 Mind-Body Medicine

CD H3 Effective Pain Management

Intentional Meditations – Paul and Maia Bedson

4. The 5 Ways in which the Mind Influences Healing Introduce and briefly explain/discuss Flipchart 11

Flip chart 11 - 5 Ways the mind influences healing

1. State of Mind 2. Choices 3. Mindfulness 4. Meditation 5. Mind-Body Medicine

Lead a discussion based on the Flipchart making the following points

1. State of Mind - positive states enhance healing; negative states inhibit

2. Choices - what we choose to eat, drink, who we hang out with etc, all

influence healing dramatically. The mind decides what we chose to do, and

what affects the choices we make. We could call this “Positive Thinking”.

3. Mindfulness - the more mindful/aware we become, the more we notice what

we are doing to detract from our health, and what enhances our good health.

4. Meditation - meditation enhances the awareness that comes with

mindfulness, as well as being a health modulator – it leads to balance that in

turn equates with good health on all levels.

5. Mind-Body Medicine – this is what we turn our attention to in this session,

with particular emphasis on the use of Guided Imagery for accelerated healing

and pain management)

5. The 5 Ingredients of Accelerated Healing

NOTE - This section is OPTIONAL – depending upon time and audience Introduce and briefly explain/discuss Flipchart 12

Explain that this is not to be a thorough investigation/ training in Accelerated

Healing, but that we will focus on the specifics of how to use Guided Imagery

in Mind-Body Medicine, then give specific attention to Pain Management.

Flip chart 12 - 5 INGREDIENTS of ACCELERATED HEALING 1. Our view

2. Natural Hierarchy

3. Support Team

4. The Power of the Mind

5. Mind-Body Medicine

Lead a discussion based on the Flipchart making the following points

1. Our view - relates to our mindset/ expectations - our general approach to

health.

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2. Natural Hierarchy – lead a discussion around what we are focusing upon

here is best described as Lifestyle Medicine given that it focuses upon what

people can do for themselves in the context of their normal, daily life.

3. Support Team - relates to how we gather effective support.

4. The Power of the Mind - relates to the choices we make and how we can

take charge of them.

5. Mind-Body Medicine - the active use of Guided Imagery for healing.

References for Accelerated Healing specifically Refer to Ian Gawler's blogs on this subject

– Part 1: 24 9 2014 http://www.gawlerblog.com/2014/09/ian-gawler-blog-

accelerated-healing-101.html

- Part 2: 6 10 2014 http://www.gawlerblog.com/2014/10/ian-gawler-blog-

accelerated-healing-101.html

6. The Rationale of Mind-Body Medicine

Introduce and briefly explain the process of running and the running centre

Discuss the similarities with the process of healing and the healing centre

Reference for the healing centre

The Mind that Changes Everything, Pages 212 – 218

7. The Mechanics of Mind-Body Medicine – application of Guided Imagery

Remind your group of the 3 types of Imagery – Literal, Symbolic and

Archetypal - and why literal imagery is difficult to apply well to healing.

Discuss the relative merits of Symbolic and Archetypal Imagery for Healing;

explaining the challenges of Symbolic Imagery, the safety and power of

Archetypal Imagery, and that the common archetypes for healing are light and

water.

Explain how archetypal healing exercises have excellent application for all of

disease prevention, wellbeing, spiritual connectedness and/or healing.

Encourage participants to practice the White Light Imagery exercise – with or

without the focus upon the breath; and/or the Journey of Transformation (The

Healing Journey as it is referred to on the CD or downloads) – for prevention,

wellbeing, spiritual connectedness and/or healing.

Lead in to discussion of a specific application of Guided Imagery for pain

management…

References for the application of Guided Imagery for Healing

Books

The Mind that Changes Everything, Chapter 6, Pages 73 – 88; and Pages 172 – 175.

Meditation – an In-depth Guide, Chapter 14, Page 264

CDs and Download

Mind-Body Medicine - CD M5 by Ian Gawler

Intentional Meditations – Paul and Maia Bedson – Tracks 1 and 2

http://www.gawlerblog.com/2014/09/ian-gawler-blog-accelerated-healing-101.html




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8. Mind-Based Pain Management - This section is optional It is included for interested groups or presented as a basic life skill.

Introduction – The 2 Aspects of Pain

Share an inspiring anecdote regarding mind-based pain management

– ideally from your own experience.

Introduce Flipchart 13 and lead a discussion that differentiates between the

physical sensation of pain, and the psychological reaction to that sensation.

Flipchart 13 - The 2 ASPECTS of PAIN The physical sensation

and

The psychological reaction

Explain that the sensation of pain is just a sensation like many others; that it is

the psychological reaction that leads to our “judgment” that the sensation we

feel is “pain” and therefore distressing.

Mind-based pain management aims to help diminish or eliminate the reaction,

enabling pain to be felt in a radical, new way – as a pure sensation that is not

distressing or “painful” in the ordinary sense, and in chronic conditions, may

actually lead to the pain not even be felt.

Make clear the connection between pain and tension and how physical

relaxation of itself diminishes the pain we experience. Make the point that

effective pain management is reliant in major part upon the capacity to learn

and to achieve good physical relaxation; and that being able to do this is a skill

we can learn and will benefit from practicing well.

Refer to the Progressive Muscle Relaxation exercise and why it is so useful as

a basis for effective pain management and for healing generally.

Explain the logical benefits of training to manage pain better.

9. Optional - A Simple Experiment with the Experience of Pain

Whether to present this section will depend on your own interest and capacities and time allocation. Discuss the advantage of using a controllable stimulus to learn better pain

management skills.

Hand out the Bulldog paper clips and explain their use.

Encourage participants to experiment and to find a place on the skin of their

hand or forearm where they can apply their clip.

Guide participants through a brief relaxation exercise, then invite them to apply their

clip and notice what happens. End the exercise after a few minutes.

Debrief the exercise, asking if anyone noticed themselves tensing up in

response to the clip? If they noticed changes in their perception of pain as the

exercise continued?

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Encourage participants to take the Bulldog clip home and experiment for

themselves.

Lead in to the next exercise

10. Mindfulness - Based Pain Management Introduction

Explain how mindfulness aims to teach us how to let go of judgement and

reaction, and to experience things more purely as they are. With pain,

mindfulness enables us to experience the sensation free of the reaction.

Emphasise how pain is a powerful, and sometimes challenging opportunity to

develop mindfulness skills; and in the process, change our perception of pain.

Invite your participants to do this exercise as an open-minded experiment.

Guide the exercise

The Mindfulness-Based Pain Management exercise If you need to adjust the way you are sitting or lying, get your body settled . . . and, in your

own way, take a few moments to feel your body relaxing once again . . . the feeling of the

muscles softening a little . . . loosening . . . relaxing … releasing . . . just simply letting go . . .

Perhaps a deeper breath or two helps . . . and that feeling of letting go a little on the out

breath . . . just feeling the ease of it all . . . quite effortlessly . . . effortlessly.

Now scan your attention through your body and notice if there is a particular sensation concentrated in a particular area . . . an area of discomfort or pain . . . now focus your attention on that part of your body . . . and first notice which part of the body this sensation is located in . . . and just imagine you are speaking quietly to yourself… and describing where that area is located . . . and giving attention to whether it is close to the surface of the body . . . or deeper into the tissue . . . just notice exactly where it is located.

And then, in your mind, notice what shape this sensation has . . . whether it is round like a ball . . . or oval . . . or long like a rod . . . or a flat sheet . . . what shape does it have? . . .

And then be aware of what size it is . . . how many centimetres or inches long is it? . . . how wide is it? . . . how deep is it? . . . what size is it?

And what density does it have? . . . is it hard like a rock? . . . or soft like a sponge? . . . and is it the same all the way through? . . . or is it harder on the outside? . . . or harder on the inside? . . . what density does it have? . . .

And what is its surface texture like? . . . Is it smooth or rough? . . . what is its surface texture like?

And what temperature is it? . . . does it feel warm? . . . or cool? . . . or neutral? . . . what temperature is it?

And what about colour? . . . if it had a colour, what colour would it be?

Now hold this area in your attention . . . as you breathe in next time, imagine you are travelling with the breath . . . right to that area you are focusing your attention on . . . and that the breath then gently washes around the outside of it . . . and as you breathe out, the breath just gently ebbs away again . . . a bit like a wave coming into the shore, washing around

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something in the sand and then just going out to sea again with the out breath.

And do that for three more breaths . . . so each time you breathe in, the breath comes in and washes around the outside of the area . . . With the out breath, the breath just gently ebbs away again.

Now the next time you breathe in, imagine that your breath flows right into the very centre of this area . . . and as you breathe out, the breath just gently ebbs away again . . . do that for three more breaths . . . So breathing in and the breath goes right into the centre of this area . . . And then, with the out breath, it just gently ebbs away again.

Good . . . now, as you breathe in again, imagine flowing with the breath as it goes to this area once again and washes around the outside of it . . . and then, as you breathe out, the breath gently ebbs away . . . do this again for three more breaths . . . breathing in and the breath goes around the outside of the area . . . breathing out and it just gently ebbs away. . .

Good . . . and now just gently scan your attention through the body again . . . notice if there is a particular sensation that your mind is drawn to . . . and notice where that sensation is localised . . . which part of the body? . . . is it close to the surface or deeper into the tissue?

And then be aware of what shape it has . . . round like a ball . . . or oval like an egg? . . . a rod? . . . what particular shape does it have?

And then notice more particularly what size it is . . . how long is it? . . . how wide? . . . how deep? . . . how many centimetres or inches? . . . what size is it?

And then be aware of its density . . . is it hard like a rock? . . . or soft like a sponge? . . . and is it harder on the outside? . . . harder on the inside? . . . or the same all the way through? . .

. what density does it have?

And then the surface . . . notice whether the surface is rough or smooth . . . what is its surface like?

And what temperature is it? . . . is it warm? . . . or cool? . . . or neutral? . . . what temperature is it?

And colour . . . if it had a colour, what colour would it be?

And now, as you hold your attention on this area, the next time that you do breathe in, follow the breath in and around the area . . . the breath washing around the outside . . . and then with the out breath, gently ebbing away . . . and do that for three more breaths.

Good . . . next time you breathe in, follow the breath right into the very centre of the area . . . then breathe out, the breath just gently ebbing away once again . . . and do that for three more breaths.

And then as you breathe in again, follow the breath in and around the outside of the area . . . and as you breathe out, the breath just gently ebbing away once again . . . and do that for three more breaths.

Good . . . and now you can just rest with the feeling you have right now . . . or you can continue with this exercise . . . but you might like to just let go of the exercise and simply rest with the feeling . . . just simply letting go . . . going with it . . . just simply letting go . . . quite effortlessly . . . effortlessly . . . more and more . . . deeper and deeper . . . just simply letting go . . . letting go . . . letting go.

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Debrief the Mindfulness-Based Pain Management exercise:

Invite participants to share their experience, giving particular attention to their

experience and any changes in their perception of pain.

Encourage practice of this exercise, emphasising what a useful life skill it is to

be more able to manage our own pain.

Point out that using a potentially painful, but manageable stimulus as provided

by the Bulldog paper clips can be very useful.

Refer people to the CD or Download of Effective Pain Management and

advise that there they can be guided through this exercise.

Point out that for people with significant pain, having a relative or friend read

this exercise slowly and calmly, while asking the person in pain to reply out

loud to the questions, can be very helpful.

Health Professionals could learn and use this technique therapeutically with

their clients or patients.

References for Mind - Based Pain Management

Meditation – An In-depth Guide, Chapter 15; Pages 278 - 301

CDs and Downloads – CD H3 Effective Pain Management

- CD M2 Relaxation for Everyone

11. Review of the Course Pre-empt the conclusion of this 4 week program and then invite the

participants to turn to a partner and take turns in discussing the key insights,

learning and changes coming from the course.

After this discussion invite open sharing with the whole group.

12. Evaluation Forms……………………………………………………………………… Distribute the evaluation forms – Appendix 5

Invite all participants to complete the forms and hand them in.

13. Ongoing Programs/Courses Discuss the need for on-going support. Highlight your own offerings – courses,

classes, personal support - as well as from the Gawler Foundation :

- Residential weekend and longer meditation retreats

- Resource Centre for books, CDs and DVDs

- Gawler Foundation membership

- Website: www.gawler.org for info and webstore

Also mention - www.iangawler.com for downloads

- Membership of the Meditation Association of Australia :

www.meditationaustralia.org.au

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14. Final Group Meditation Invite your participants to bring their chairs close together so they can hold

hands.

Direct them to turn their left hand so the palm is facing upwards, their right

hand so the palm is facing downwards then move their right hand to take the

left hand of the person next to them.

Guide the meditation :

Now, as you breathe in, bring your attention to the touch of the person’s hand

in your left hand.

As you breathe out, bring your attention to the touch of the person’s hand in

their right hand.

As you breathe in, imagine you are receiving thanks and well wishes from the

group.

As you breathe out, imagine you are giving thanks and well wishes to the

group.

Give the hand on either side a gentle “thank you” squeeze, and then, when

you are ready, let your eyes gently open once again.

15. Farewell……………………………………………………………………………………

Thank your group for coming, encourage them to practice, leave space for any

comments from the group and then bid them farewell.

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APPENDIX 1 - DEFINITIONS

from the Oxford unless otherwise stated The mind is the seat of awareness, thought, volition and feeling - Often “mind” is used to describe the intellect or intellectual powers, as compared to will and emotions. - Mind has 2 aspects – the Active Mind and the Still Mind. Mind is its own place And in itself, Can make a Heaven of Hell A Hell of Heaven John Milton, Paradise Lost Awareness is defined as consciousness, having knowledge, being informed. Awareness is based upon perception. Consciousness is defined as : - the state of being mentally aware - the totality of the thoughts, feelings, impressions etc of a person or a group - the state of having the mental faculties awake and active. Perception is defined as the process of becoming aware or conscious of a thing through any one of the senses. In psychology, perception is defined as the neuro-physiological processes, including memory, through which an organism becomes aware of and interprets external stimuli. Cognizance (cognisance) is defined as having knowledge, understanding, awareness. Emotion is defined as a mental feeling, as compared to knowledge or will. Mindfulness is defined by Jon Kabat-Zinn as “paying attention in a particular way:

on purpose, in the present moment, and non-judgmentally."

Meditation has many definitions – see the Appendix in Meditation – An In-depth

Guide, Pages 367 – 373. Here is the one the authors settled upon:

In its simplest and most general sense, meditation is a mental discipline involving attention regulation. More specifically, the broad act of meditation can be sub-classified according to the processes it involves or the outcomes it leads to.

From The USA National Centre for Complimentary and Alternative Therapies

Learning to focus our attention and suspend the stream of thoughts that normally

occupy our mind.

From Ian Gawler : Meditation is the process that takes us beyond the activity of the thinking mind into a direct experience of the stillness, the true nature of the mind.

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APPENDIX 2 - AFFIRMATIONS

1. Definition Affirmations are defined as simple statements that clearly define a goal.

They are expressed in the first person, present tense, as if they are already done.

2. The 3 points essential for developing effective affirmations For affirmations to be effective they must be expressed in the first person, present tense, as if they are already completed. Using affirmations is a personalized process, something we do for ourself, hence most affirmations begin with ‘ I am ‘ or ‘I have,’ etc.

Present time is the only time the unconscious responds to, therefore affirmations should indicate the goal is already achieved or reached. The aim is to give the mind a target for it to lock on to – the target is the end goal, hence, ‘I am a positive person now’.

3. Other guidelines for affirmations

(a) Be positive. Indicate what is needed, not what is not (b) Do not make comparisons (c) Unless essential do not specify a time for completion (d) Do be specific, accurate and accountable (e) Be realistic. You can aspire to whatever you believe is possible (f) Set ongoing goals (g) Use action words and add a sense of excitement (h) Be precise with the use of your words (i) Keep a balance

4. Sample Affirmations for personal development These are some favourite and well-tried affirmations that can act as a guide for

your own needs:

(a) For health : Every day in every way I am getting better and better. This is one of the oldest and most famous affirmations. It was first used over a century ago by the Frenchman, Emile Coué, via his book Self-Mastery through Conscious Autosuggestion. (b) For relationships : I greet this person with Love.

(c) For self-esteem : I am worthy of being here. I am worthy of being happy.

I am worthy of being loved.

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APPENDIX 3 - THE 9 STEP PROCESS of MANIFESTATION

1. Establish a clear need 2. Have a solid framework of understanding

3. The ask

4. Let it go! 5. Act where necessary

6. Avoid Surprise 7. Give thanks and celebrate 8. Develop trust 9. Accept responsibility

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APPENDIX 4 – GUIDED MEDITATION SCRIPTS

Stillness Meditation…………………………………………………………………………. To introduce this exercise say

“ OK, so some of you have probably had quite a busy day, some have probably had

a fair way to travel; so let us just take a few moments to settle in, to relax and be

present – mindful….

So let us begin by taking a few moments to adjust our bodies and settle into our posture …






Now, just be curious to notice the sounds you can hear right now… (Draw attention to any

that are obvious OR) Notice any sounds coming to your awareness from outside of this

room… aim to simply notice them… have the intention of letting go of any judgement … “I

like this sound… hope it continues…” “Or, I do not like this sound… hope it stops…” just

simply noticing… with a gentle curiosity…

And then bringing your attention more particularly into this room, this space we are in… and

noticing any sounds coming from within the room itself… again, just noticing… free of any

judgement or commentary… simply aware of the sounds… the pure sounds… pure

awareness…

And then bringing your attention more particularly once again to your own body, and listening

closely… maybe you can notice the subtle sounds of the breath… breathing in… and

breathing out… and as you do bring your attention more to the breath, notice too the

movement in the body as you are breathing in… and breathing out… so being aware that as

we are breathing in, we are breathing in… as we are breathing out, we are breathing out…

And as you continue to hold your attention on the breath… you will probably notice that each

time that you do breathe out, there is just a natural feeling of letting go a little… it is just a

natural thing… that as we do breathe out, we tend to let go a little, to relax a little… So

without making any more or less of this… simply noticing… each time we breathe out…

relaxing a little …

And at the same time, notice how as you do breath out, the outbreath tends to taper away…

to become longer… finer… subtler…

So breathing out… letting go… relaxing a little and the outbreath becoming longer… finer…

subtler…

And when the outbreath is completed… often there is a pause… and then aim to simply

allow the in-breath to come back in of its own accord… breathing out… the outbreath longer

47

… finer… subtler… that feeling of letting go… relaxing a little… then a pause… and simply

allowing the in-breath to come back in of its own accord… quite effortlessly… effortlessly…

And now, it might help to take your attention to that point between the eyes, a little into the

forehead… and notice there what is like a still, quiet centre… a point of stillness… maybe

you notice it more particularly in that area behind the closed eyelids… so just holding your

attention now lightly on that point of stillness… and it is almost as if you can merge into that

stillness… relaxing… releasing… just simply letting go… quite effortlessly… effortlessly…

letting go… letting go… resting in that stillness for a few moments…

BIG GAP

And if at any stage you do notice your mind wandering or becoming distracted… gently bring

your attention back to that quiet space… that point of stillness… relaxing… releasing…

merging… melting… simply resting in that stillness now for a few moments… quite

effortlessly… effortlessly… letting go… letting go…

BIG GAP

That’s good… good… good… when you are ready now… just let your eyes gently open once

again…

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The Journey of Transformation

Introduce and guide participants in this exercise







Now in your mind, imagine that you are walking through a beautiful field... and as you are

moving forward, you can look around and notice the detail… what is around you... probably

notice the ground before you... whether it is clear or whether there are trees to be seen…

just noticing the detail... you will probably be aware of whether the sky is clear or whether

there are any clouds about...

And notice too whatever sounds you can hear in this place… what sounds may be coming

from nearby… and what sounds may be coming from further off in the distance… you might

hear the crackle under your feet as you are moving forward... or hear the sounds of nature…

What can you hear in this place? ...

And you may well notice what fragrance or odour there is in this place… what can you smell

in this place? ...

Notice too what temperature it is… whether it is warm, or cool, or neutral... and as you move

forward, notice the feeling of the ground under your feet... perhaps you can feel a light

breeze against your skin… or the sun just gently shining on your forehead... you can

breathe in the fresh and clear air... notice what sensations you can feel in this place…

And as you move forward... you come to a rocky pool… with crystal clear water…

surrounded by rocks, and a green and grassy track leading down to the water's edge...

So making your way down to the water's edge, pause for a moment... and then take off

whatever clothes you feel comfortable to leave behind… and enter the water... if you like to

paddle, paddle... if you like to swim, swim... feel the water fresh and clean against your

skin... you might like to scoop up some of the water and throw it up into the sky above you…

and see the sunlight catch the beads of water as it gently tumbles back into the pool... you

may even like to dive under the water… and feel the freedom of movement…

And as you move forward… you see in front of you a rocky outcrop… and water tumbling

over… a gentle waterfall... so moving forward… you move in under the waterfall… and feel

the water gently tumbling down upon your head and shoulders… gently flowing over your

body...

But this is magical water... and as this waterfall tumbles over your body, not only does it

wash over the outside of your body… it is as if it gently washes right through your body... you

can feel the water flowing down through your body... it is almost like having a wash on the

inside…

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And as the water continues to wash through your body, when it does reach down through

your arms to your hands, it will flow on and out through your hands and fingers… and as it

does flow down through your legs, it will flow out through your feet... so both cleansing and

strengthening... re-energising… revitalising... there is a vibrance that comes with all this...

an energy… a lightness... it is almost like an effervescence, sparkling... a purity of feeling…

a feeling of lightness...

So as the water gently flows down through your body, you can feel it washing away anything

that is old or worn or unwanted... sometimes if you have a particular pain or illness, you

might see it almost like a stain... and as the water washes through your body, you can feel it,

and see it, just gently washing it away... perhaps as a particular colour... just like you might

have a stain in a piece of clothing that when you wash it under a tap you can see it washing

away down through the clothing... and off and away…

So as the water continues to tumble over the waterfall and gently wash down through your

body... you can have this feeling of it washing right through the body… cleansing…

purifying... and at the same time, bringing a new vigour and vitality... sometimes it helps to

take a couple of deeper breaths as you feel that vitality rising through your body… as the

water flows through every part of your body…

And then, when you are ready… you turn around and you notice that in under the rocky

outcrop there is a cave... it is dark, but quite welcoming... so you move back into it… and as

you do move into it… it is quite dark... but you can sense that there is a tunnel there… and

moving into the tunnel… it is even darker... but making your way forward… you see off in

the distance a faint light... and as you move towards it… it gets brighter... and brighter... until

you remerge in the full light of day... and there in front of you, you see a beautiful grotto…

surrounded by trees and undergrowth of all sorts... and in the centre… a green and grassy

patch… a bench… towels… and fresh clothes…

So making your way down across the grass… take up a towel and rub your body... you can

feel the fabric, soft and warm against your skin... and then take up the fresh clothes... and as

you put them on, you will probably smell the clothing… the material… and feel the fabric

against your skin… soft and fresh...

And then make your way on across the grass and you will find a small track leading through

the undergrowth… it winds around a little... and as you move forward… you emerge into a

beautiful forest… filled with tall and stately trees... rising up into the sky above... a canopy of

leaves… and sunlight gently filtering on down…

And as you look around, you will find a tree you are particularly drawn to... so make your way

across to that tree... and then you might like to lean up against it with your back… or perhaps

face it… wrapping your arms around it, hugging the tree... you can feel it's strength... and

you can imagine it's roots reaching down deeply into the ground... almost as if your own legs

are extending down into the earth like the roots of the tree... it is almost as if you are

spreading out like the roots of the tree into the earth below you… drawing up the earth's

energies... feeling the strength and warmth of mother earth rising up into your body...

50

And at the same time, you can imagine almost as if your arms and fingers are rising up like

the branches of the tree... radiating out into the sky above you… and drawing down the

energy of the sky and the sun... feeling those energies flowing down into you from above...

coming together with the earth's energies, rising up from below... a combining… a coming

together... an integration... a sense of oneness... just letting yourself go into that feeling... so

effortlessly... just flowing and resting with it... the energies of the earth merging with the spirit

from the sky… coming together... melting… merging... a oneness... so easy… just feeling

the ease of it all... going with it... going with it.

Gap

So now just bring your awareness more particularly back to your body... perhaps you take a

somewhat deeper breath or two... you might like to move your feet a little… move your

hands a little... and when you are ready… just let your eyes gently open again.

51

The Quiet Placee……………………………………………………………………………. So let us begin by taking a few moments to adjust our bodies and settle into our posture …










Notice firstly where this Quiet Place is… is it a fantasy place, or a composite of several places you

know, or one specific place? … be reminded there is no right or wrong in this, just concentrate on


Now, pay attention to what can you see… notice what is nearby… in the middle-ground… and off in

the distance… notice the shapes and sizes of the thing you can see ... if there are trees, are they

short or tall?… are the trunks broad or narrow? … what shape are the leaves? … notice too the

colours, paying close attention to the shades or variations in colour… notice if there is any movement

in this place, or if it is quite still… notice too what time of day it is… if the sky is visible, is it clear or

are there any clouds about? … what can you see in this place?








feel in this place?




Small gap…





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Longer gap…





53

Invocation………………………………………………………………………………… So let us begin by taking a few moments to adjust our bodies and settle into our posture …






Now imagine, as if it were in the sky above you, the highest source of power that you know…

the embodiment of your own truth… it may be an image that for you symbolizes God, or it

may be the figure of Christ, Mother Mary or a particular Saint… or it may be a figure from

another tradition… or you may prefer a more abstract image such as the sun which could

represent the source of Universal Energy…

Whichever of these symbolic images you find most helpful… imagine that as well as a

source of energy… this is a source of love and compassion… of loving kindness… of a

presence that has your own best interest at heart…

As this image forms in your mind… allow yourself to imagine what it would feel like to come

into the presence of this Divine Source of Energy… what would it be like to feel yourself in

the presence of God?... Or Christ? …the figure that embodies truth for you? … or the source

of Universal Energy? …

Sometimes as you feel yourself coming closer to that presence… you may wish to say

something… a prayer… an explanation… a request... sometimes, something may be said to

you or for you... so you could listen for that…

Once you feel this Divine presence as if it is in the sky above you... imagine that a beam of

white light begins to flow from its very centre, down towards you… an outpouring of energy

and loving kindness... if you are focussed upon a figure... imagine this light flowing from its

very heart... if you are using the sun, imagine the shaft of light flowing from its very centre...

Now as this beam of warm, liquid, white light reaches your head... it not only flows down

around your body... but also it flows through your body... warm... liquid... white light... slowly

flowing down through your body... almost like water filtering down through dry sand...

Warm liquid white light... flowing from that infinite source... and flowing down through every

part of your body... like having a wash on the inside... it washes away anything old or worn or

unwanted... anything you want to be free of… are ready to let go of… from your body… in

your emotional life… from your mind… anything you want to be free of… like having a wash

on the inside…

And also, this warm, liquid, white light, brings with it a new energy... a sense of vitality... a

sense of healing and wholeness... you can feel it filling your body and your being....

You may see this quite visually or you may have it as a feeling experience... like feeling a

flow of energy… or a sensation of warmth moving down through your body...

54

When the light does flow down to the ends of your arms... it will flow out through the end of

the fingers... when it does reach the end of your legs... it will flow out through the feet…

washing away with it anything old, or worn or unwanted...

When this light comes to any difficult, tense, painful or blocked areas... it simply washes

through them... clearing them... relaxing them... letting them go... you may see the affected

area as having a particular shape... maybe a particular colour... when the light reaches such

an area... you may see that colour being washed away, like a stain being washed away from

clothes held under running water... you may see the area dissolving from the outside in...

some people find it helpful to imagine the light being concentrated almost like a laser... this

then burns away the affected blockage... either from the outside in or the inside out...

See and feel this warm liquid light filling every part of your body... and now, feel your body

the same all over... your body filled with the vigour... the vitality... the radiance of the warm

liquid white light... and as this feeling becomes all encompassing... it is as if you merge with

it... almost as if you dissolve into the light... you feel it through your body... and your mind... it

is as if you become at one with it... given that it stems from a infinite source, this can feel like

merging or reuniting with the infinite... go with it... feel it all through... all through...

Now simply resting in the presence of that light and the Infinite Energy it represents and

carries.

Gap

And now, move your feet a little… your hands a little… and then, when you are ready…

just let your eyes open gently.

55

Loving Kindness………………………………………………………………………….. So let us begin by taking a few moments to adjust our bodies and settle into our posture …






Imagine as if they were sitting in front of you, the person who has loved you most in life…

recall a time and a person from whom you felt love… most importantly recall the feeling…

this person’s unconditional positive regard for you… their love… their acceptance… their

warmth… give yourself over to those feelings… the aim is to build the feeling of loving

kindness as strongly and clearly as you can… and as you feel that love rising within your

heart, return the loving feeling to this precious person… return the love as if you are radiating

it back to them…

You may well find it helpful to visualise the loving kindness in the form of white light… to see

this light glowing in the heart of the person who loved you most… for that light to become

stronger and brighter… and then to radiate out like a searchlight.. a beam of light… that

travels to your heart… then this white light fills your heart before radiating out and filling your

entire body… perhaps even wrapping around you like a cloak or blanket…

As you feel yourself filled with the warmth and comfort of this radiant, white light… you

imagine broadcasting it back from your heart to the heart of the person who loved you the

most… then you continue this back and forwards exchange of the light until you have the

sense that both of you are filled with loving kindness…

Now imagine a neutral person in your life… as if they were sitting on the right of the person

who loved you most… this may be a person who you know quite casually, but who you know

well enough to bring to mind … and as you imagine them in front of you… radiate those

same feelings of loving kindness to them in the form of white light…

Return to the person who loved you most… rekindle, rebuild the feelings of loving kindness

you felt from them… feel it again all through your body… and then project that feeling

through the vehicle of white light to the neutral person. Keep doing this, moving from one to

the other, until you feel the neutral person is as filled with white light and loving kindness as

are you and the person who loved you most… imagine this neutral person feeling filled with

loving kindness…

Again, you may do this in a feeling sense, radiating the feeling to them and feeling it

wrapping all around and through them, warming their heart and filling them with loving

kindness… however, you may also find it helpful to visualise the loving kindness in the form

of white light welling up in the heart of the person who loved you the most… to feel that light

flowing into your own heart… filling your own body… and then radiating it out like a search

light, a beam of light that travels from your heart to the neutral person’s heart… then it fills

the neutral person’s heart with the same clear white light before radiating out and filling their

entire body… perhaps even wrapping around them like a cloak or blanket.

56

Now imagine a person who has been difficult in your life as if they are sitting before you on

the right of the neutral person… project the same white light and feelings of loving kindness

to them; starting by returning to the person who loved you the most… re-establish the flow of

white light and the feelings of loving kindness to yourself… and then radiating them to the

difficult person…

Now, continue to alternate between the three people until the white light is glowing evenly in

all three… and the feelings within all three and yourself are the same…

Now simply rest with the feelings of loving kindness… almost as if you are absorbed in those

feelings and the presence of the white light …

Gap



57

The White Light Healing Exercise







Now imagine, as if it were in the sky above you, the highest source of power that you know…

the embodiment of your own truth… it may be an image that for you symbolizes God, or it

may be the figure of Christ, Mother Mary or a particular Saint… or it may be a figure from

another tradition… or you may prefer a more abstract image such as the sun which could

represent the source of Universal Energy…

Whichever of these symbolic images you find most helpful… imagine that as well as a

source of energy… this is a source of love and compassion… of loving kindness… of a

presence that has your own best interest at heart…

As this image forms in your mind… allow yourself to imagine what it would feel like to come

into the presence of this Divine Source of Energy… what would it be like to feel yourself in

the presence of God?... Or Christ? …the figure that embodies truth for you? … or the source

of Universal Energy? …

Sometimes as you feel yourself coming closer to that presence… you may wish to say

something… a prayer… an explanation… a request... sometimes, something may be said to

you or for you... so you could listen for that…

Once you feel this Divine presence as if it is in the sky above you... imagine that a beam of

white light begins to flow from its very centre, down towards you… an outpouring of energy

and loving kindness... if you are focussed upon a figure... imagine this light flowing from its

very heart... if you are using the sun, imagine the shaft of light flowing from its very centre...

Now as this beam of warm, liquid, white light reaches your head... it not only flows down

around your body... but also it flows through your body... warm... liquid... white light... slowly

flowing down through your body... almost like water filtering down through dry sand...

Warm liquid white light... flowing from that infinite source... and flowing down through every

part of your body... like having a wash on the inside... it washes away anything old or worn or

unwanted... anything you want to be free of… are ready to let go of… from your body… in

your emotional life… from your mind… anything you want to be free of… like having a wash

on the inside…

And also, this warm, liquid, white light, brings with it a new energy... a sense of vitality... a

sense of healing and wholeness... you can feel it filling your body and your being....

You may see this quite visually or you may have it as a feeling experience... like feeling a

flow of energy… or a sensation of warmth moving down through your body...

58

When the light does flow down to the ends of your arms... it will flow out through the end of

the fingers... when it does reach the end of your legs... it will flow out through the feet…

washing away with it anything old, or worn or unwanted...

When this light comes to any difficult, tense, painful or blocked areas... it simply washes

through them... clearing them... relaxing them... letting them go... you may see the affected

area as having a particular shape... maybe a particular colour... when the light reaches such

an area... you may see that colour being washed away, like a stain being washed away from

clothes held under running water... you may see the area dissolving from the outside in...

some people find it helpful to imagine the light being concentrated almost like a laser... this

then burns away the affected blockage... either from the outside in or the inside out...

See and feel this warm liquid light filling every part of your body... and now, feel your body

the same all over... your body filled with the vigour... the vitality... the radiance of the warm

liquid white light... and as this feeling becomes all encompassing... it is as if you merge with

it... almost as if you dissolve into the light... you feel it through your body... and your mind... it

is as if you become at one with it... given that it stems from a infinite source, this can feel like

merging or reuniting with the infinite... go with it... feel it all through... all through...

Now simply resting in the presence of that light and the Infinite Energy it represents and

carries.

Gap



59

The Mindfulness-Based Pain Management Exercise So let us begin by taking a few moments to adjust our bodies and settle into our posture …






Now, perhaps a deeper breath or two helps . . . and that feeling of letting go a little on the out

breath . . . just feeling the ease of it all . . . quite effortlessly . . . effortlessly.

And now scan your attention through your body and notice if there is a particular sensation concentrated in a particular area . . . an area of discomfort or pain . . . now focus your attention on that part of your body . . . and first notice which part of the body this sensation is located in . . . and just imagine you are speaking quietly to yourself… and describing where that area is located . . . and giving attention to whether it is close to the surface of the body . . . or deeper into the tissue . . . just notice exactly where it is located.

And then, in your mind, notice what shape this sensation has . . . whether it is round like a ball . . . or oval . . . or long like a rod . . . or a flat sheet . . . what shape does it have? . . .

And then be aware of what size it is . . . how many centimetres or inches long is it? . . . how wide is it? . . . how deep is it? . . . what size is it?

And what density does it have? . . . is it hard like a rock? . . . or soft like a sponge? . . . and is it the same all the way through? . . . or is it harder on the outside? . . . or harder on the inside? . . . what density does it have? . . .

And what is its surface texture like? . . . Is it smooth or rough? . . . what is its surface texture like?

And what temperature is it? . . . does it feel warm? . . . or cool? . . . or neutral? . . . what temperature is it?

And what about colour? . . . if it had a colour, what colour would it be?

Now hold this area in your attention . . . as you breathe in next time, imagine you are travelling with the breath . . . right to that area you are focusing your attention on . . . and that the breath then gently washes around the outside of it . . . and as you breathe out, the breath just gently ebbs away again . . . a bit like a wave coming into the shore, washing around something in the sand and then just going out to sea again with the out breath.

And do that for three more breaths . . . so each time you breathe in, the breath comes in and washes around the outside of the area . . . With the out breath, the breath just gently ebbs away again.

Now the next time you breathe in, imagine that your breath flows right into the very centre of this area . . . and as you breathe out, the breath just gently ebbs away again . . . do that for three more breaths . . . So breathing in and the breath goes right into the centre of this area . . . And then, with the out breath, it just gently ebbs away again.

Good . . . now, as you breathe in again, imagine flowing with the breath as it goes to this area once again and washes around the outside of it . . . and then, as you breathe out, the breath gently ebbs away . . . do this again for three more breaths . . . breathing in and the

60

breath goes around the outside of the area . . . breathing out and it just gently ebbs away. . .

Good . . . and now just gently scan your attention through the body again . . . notice if there is a particular sensation that your mind is drawn to . . . and notice where that sensation is localised . . . which part of the body? . . . is it close to the surface or deeper into the tissue?

And then be aware of what shape it has . . . round like a ball . . . or oval like an egg? . . . a rod? . . . what particular shape does it have?

And then notice more particularly what size it is . . . how long is it? . . . how wide? . . . how deep? . . . how many centimetres or inches? . . . what size is it?

And then be aware of its density . . . is it hard like a rock? . . . or soft like a sponge? . . . and is it harder on the outside? . . . harder on the inside? . . . or the same all the way through? . .

. what density does it have?

And then the surface . . . notice whether the surface is rough or smooth . . . what is its surface like?

And what temperature is it? . . . is it warm? . . . or cool? . . . or neutral? . . . what temperature is it?

And colour . . . if it had a colour, what colour would it be?

And now, as you hold your attention on this area, the next time that you do breathe in, follow the breath in and around the area . . . the breath washing around the outside . . . and then with the out breath, gently ebbing away . . . and do that for three more breaths.

Good . . . next time you breathe in, follow the breath right into the very centre of the area . . . then breathe out, the breath just gently ebbing away once again . . . and do that for three more breaths.

And then as you breathe in again, follow the breath in and around the outside of the area . . . and as you breathe out, the breath just gently ebbing away once again . . . and do that for three more breaths.

Good . . . and now you can just rest with the feeling you have right now . . . or you can continue with this exercise . . . but you might like to just let go of the exercise and simply rest with the feeling . . . just simply letting go . . . going with it . . . just simply letting go . . . quite effortlessly . . . effortlessly . . . more and more . . . deeper and deeper . . . just simply letting go . . . letting go . . . letting go.

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Final Group Meditation Invite your participants to bring their chairs close together so they can hold

hands.

Direct them to turn their left hand so the palm is facing upwards, their right

hand so the palm is facing downwards then move their right hand to take the

left hand of the person next to them.

Guide the meditation :

Now, as you breathe in, bring your attention to the touch of the person’s hand

in your left hand.

As you breathe out, bring your attention to the touch of the person’s hand in

their right hand.

As you breathe in, imagine you are receiving thanks and well wishes from the

group.

As you breathe out, imagine you are giving thanks and well wishes to the

group.

Give the hand on either side a gentle “thank you” squeeze, and then, when

you are ready, let your eyes gently open once again.

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APPENDIX 5 – END of PROGRAM EVALUATION FORM

GUIDED IMAGERY PROGRAM EVALUATION

Name ………………………………… (Optional) Today’s date ………………………

1. What, for you, was most useful about the program?

……………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

2. How was the balance between theory/explanation and practise?

……………………………………………………………………………………………………………

……………………………………………………………………………………………………………

…………………………………………………………………………………………………………

3. List 3 benefits you were hoping to gain from attending the program.

i)..…………………………………………………………………………………………………………………

ii)..…………………………………………………………………………………………………………………

iii)..…………………………………………………………………………………………………………………

4. How well have these been met?

……………………………………………………………………………………………………………

……………………………………………………………………………………………………………

………………………………………………………………………………………………………

5. Do you have any suggestions for how the program could be improved?

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

6. Were there any unexpected benefits from the program, or do you have any other

comments?

………………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………

……………………………………………………………………………………………………………………

7. Regarding value for money, how has the program been for you?

Poor value Fair Good value Excellent

8. Regarding affordability, how has the program been for you?

Difficult to pay for Fair Easily affordable Very easy

COURSE LEADER MANUAL · This Meditation Teacher Training - Module 2 manual outlines how to present two 4 week meditation-based programs; the first that focuses on Guided Imagery,

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