Hayal Kurma Becerileri

Begin by getting comfortable where you are Begin by getting comfortable where you are . . . let yourself breathe easily and comfortably . . . take a couple of slow, deep breaths and let the out breath be a real letting-go kind of breath . . . just begin to let go of any unnecessary tension or discomfort . . . as you relax allow your eyes to close and begin to focus inside. . . . As I ask you to imagine a variety of things, allow yourself to observe what happens for you . . . remember, there is no right or wrong way to imagine these things . . . just notice what it’s like for you . . . that’s your only responsibility now . . . noticing what it’s like. . . .

Imagine a triangle . . . any type of triangle will do . . . you may imagine you see it on a screen, like a movie or television screen, or you may imagine it in your mind . . . just notice which is easier for you . . . notice what type of triangle you see . . . perhaps there is more than one . . . notice if the image is steady and vivid, or if it comes and goes, or changes as you watch it . . . remember, it doesn’t really matter how you imagine it . . . just stay relaxed and observe what is happening. . . .

If you’d like the image to be clearer or more vivid, imagine you have a set of controls like you do on your TV set and experiment with them until the image is the way you want it . . . or just take a couple of deep breaths and relax more deeply as you let them go, letting the image become clearer as you do . . . notice how these techniques work for you. . . . Now let the image go . . . and let a square form in your mind’s eye or on your mental screen . . . any kind of square is fine . . . just notice what it’s like as you continue to observe it . . . now let that image fade and imagine a circle . . . notice how big or small it is, and how round . . . let the circle be yellow . . . a bright yellow circle . . . notice if it helps to think of the sun or a yellow lemon . . . let the yellow fade and imagine the circle is red . . . like an apple or something red that’s familiar to you . . . now let that go and imagine the circle is blue . . . like the sky or the ocean . . . let the circle become three-dimensional and form a sphere . . . and let the sphere begin to rotate slowly . . . see it rotating and let it become a globe, spinning in space, as if you were looking back at the earth from outer space. . . .

Now come back to earth . . . imagine you are in the country, and it’s wintertime . . . you are walking through the freshly fallen snow and can hear and feel it crunch beneath your boots . . . the air is cold and crisp, and you can see your breath as you exhale . . . in the distance a church bell is pealing . . . and somewhere a radio is playing “Jingle Bells” . . . notice what that sounds like. . . .

Now let that image fade and imagine instead you are on a beautiful warm tropical beach . . . the sky is blue, and the sun is bright and warm on your skin . . . the sand is warm beneath your feet . . . the ocean is vast, and the waves roll to the shore one after the other in a timeless, tireless rhythm . . . you can hear the sound of the waves breaking, advancing, and retreating on the sand . . . imagine that you walk down toward the water, feeling the sand becoming hotter underneath your feet . . . you may begin to walk a little more quickly as it becomes hotter and hotter . . . as you reach the water line where the water has washed and cooled the sand and you feel the relief of the cool wetness on the soles of your feet . . . as you walk a little way into the cool swirling water, it washes around your ankles, and as it retreats, it draws away some of the sand beneath your feet . . . the movement of the sand and water feels good beneath you. . . .

Now let that image go . . . and imagine you are in a room from your childhood — a room where you had some very good experiences . . . notice where you are . . . and what you see there . . . notice what sounds you hear there . . . and perhaps an odor or aroma that’s special to that place . . . notice how it feels to be there. . . . Let that image go . . . and imagine the aroma of fresh-ground coffee . . . now imagine there’s a plate of your favorite food in front of you, beautifully prepared from the freshest ingredients . . . you lean over and inhale the aroma . . . then taste it . . . notice what it’s like as you taste it, chew it . . . and swallow. . . .

Let that go. and imagine you are walking along the path in the forest Let that go . . . and imagine you are walking along the path in the forest . . . it’s a beautiful day . . . and you meet someone friendly on the path . . . you stop to have a brief conversation with this person . . . notice who you meet and what you talk about . . . notice how you communicate with one another. . . . If there are any loose ends, or if you want to continue this talk, arrange with the imaginary person to meet again at a later time. . . .

Now let that go . . . and recall some time you felt very much at peace with yourself . . . a time when you felt very peaceful, very centered, and calm . . . imagine it as if it were happening right now . . . notice where you are . . . and who you’re with . . . what you’re doing . . . notice your posture . . . and your face . . . your voice . . . especially notice the feelings of peacefulness and centeredness in you . . . notice where you feel these qualities, and let them be there . . . let them begin to grow in you . . . let them amplify and expand, filling your whole body with feelings of peacefulness and calm . . . let the feelings overflow your body to fill the space around you . . . so that all of you is bathed in this peacefulness. . .

Now slowly let yourself begin to become aware of the room Now slowly let yourself begin to become aware of the room . . . and let yourself come awake and alert, bringing back with you any feelings of peacefulness you may have experienced . . . remember what was of interest or importance to you, and take some time to write about it. . . .