1. Hayal Kurma Becerileri

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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. . .

10. 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