HW410 – Stress-Critical Issues in Management and Prevention Seminar 6 Dr. Hector R. Morales-Negron

Today Mental Imagery and Visualization

Chapter 20 Mental Imagery and Visualization Chapter 20 Mental Imagery and Visualization

“ Imagination is more powerful than knowledge.” —Albert Einstein “ Imagination is more powerful than knowledge.” —Albert Einstein

Mental Imagery: Using the imagination to observe (in the first person) images created by the unconscious mind for relaxation, behavior change, and physical restoration.

Visualization: A self-directed exercise in mental imagery; consciously creating images of success, healing, or relaxation for the purposes of self- improvement.

Guided Mental Imagery: An exercise in which one is guided through a series of suggestions provided by an instructor, therapist, or counselor to enhance one’s imagination for relaxation, restoration, etc.

“Active imagination” (a form of visualization) is a term coined by Carl Jung to describe a mental imagery process where, in a lucid dream state or relaxed state, you consciously imagine the end of a recurring dream.

Mental Imagery Research

Mental Imagery improves immune function Mental Imagery improves injury healing Mental Imagery decreases resting blood pressure Mental Imagery improves sports performance Mental Imagery promotes relaxation Mental Imagery aids with cancer treatment Many other benefits of mental imagery Mental Imagery improves immune function Mental Imagery improves injury healing Mental Imagery decreases resting blood pressure Mental Imagery improves sports performance Mental Imagery promotes relaxation Mental Imagery aids with cancer treatment Many other benefits of mental imagery

Suggested Guides from Biofeedback Researcher Pat Norris, Ph.D. Idiosyncratic Nature Egosyntonic Nature Positive Connotation Kinesthetic/Somatic Anatomically correct and accurate* Constancy and Dialogue * Blue Print Aspect Suggested Guides from Biofeedback Researcher Pat Norris, Ph.D. Idiosyncratic Nature Egosyntonic Nature Positive Connotation Kinesthetic/Somatic Anatomically correct and accurate* Constancy and Dialogue * Blue Print Aspect

Mental Imagery as a Relaxation Technique Mental Imagery as a Relaxation Technique

1. Tranquil Nature Scenes

2. Behavioral Changes

Figure Many athletes use mental imagery (mental training, mental rehearsal) to complement their physical training. For amateurs and professionals alike, the mental skills of competition are extremely important for peak performance.

3. Healing Body Images

Figure A sketch made by Garrett Porter to help him visualize the healing process in his body. The small “Pacman” creatures (white blood cells) are destroying and eating his tumor, which he named “Planet Meatball.”

Mental Imagery and Chronic Pain Mental Imagery and Chronic Pain

Steps to Initiate Mental Imagery

1. Assume a comfortable position 2. Concentration* and focus (attitude) 3. Visualization (bring an image to mind) * Adding diaphragmatic breathing is often recommended to enhance this process. Sometimes adding an affirmation is beneficial, too! 1. Assume a comfortable position 2. Concentration* and focus (attitude) 3. Visualization (bring an image to mind) * Adding diaphragmatic breathing is often recommended to enhance this process. Sometimes adding an affirmation is beneficial, too!

Color Therapy

Light Therapy

Best Application of Mental Imagery Best Application of Mental Imagery

Questions?