1. Managing Stress 8E Principles and Strategies for Health and Well-Being Brian Luke Seaward, Ph.D. Unless otherwise noted, all images were supplied by Brian Luke Seaward. Credit: © Inspiration Unlimited. Used with permission.

2. Chapter 21 Mental Imagery and Visualization

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

4. Mental Imagery:

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

6. Visualization:

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

8. Guided Mental Imagery:

9. 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.

10. “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.

11. Mental Imagery Research

13. Mental imagery improves immune function Mental Imagery Research

14. Mental imagery improves immune function Mental imagery improves injury healing Mental Imagery Research

15. Mental imagery improves immune function Mental imagery improves injury healing Mental imagery decreases resting blood pressure Mental Imagery Research

16. Mental imagery improves immune function Mental imagery improves injury healing Mental imagery decreases resting blood pressure Mental imagery improves sports performance Mental Imagery Research

17. 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 Research

18. 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 Mental Imagery Research

19. 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 Research

20. Suggested Guides from Biofeedback Researcher Pat Norris, Ph.D.

21. Suggested Guides from Biofeedback Researcher Pat Norris, Ph.D. Idiosyncratic Nature

22. Suggested Guides from Biofeedback Researcher Pat Norris, Ph.D. Idiosyncratic Nature Egosyntonic Nature

23. Suggested Guides from Biofeedback Researcher Pat Norris, Ph.D. Idiosyncratic Nature Egosyntonic Nature Positive Connotation

24. Suggested Guides from Biofeedback Researcher Pat Norris, Ph.D. Idiosyncratic Nature Egosyntonic Nature Positive Connotation Kinesthetic/Somatic

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

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

27. 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

28. Mental Imagery as a Relaxation Technique

29. 1. Tranquil Nature Scenes

30. 2. Behavioral Changes

31. Figure 21.3. 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.

32. 3. Healing Body Images

33. Figure 21.4. 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.” Source: Garrett Porter and Patricia Norris, Why Me? [Walpole, NH: Stillpoint, 1985.] Reprinted with permission.

34. Mental Imagery and Chronic Pain

35. Steps to Initiate Mental Imagery

36. 1. Assume a Comfortable Position

37. 2. Concentration* and focus (attitude)

38. 1. Assume a Comfortable Position 2. Concentration* and focus (attitude) 3. Visualization (bring an image to mind)

39. 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!

40. Color Therapy

41. Light Therapy

42. Best Application of Mental Imagery

43. © Randy Glasbergen, used with permission from www.glasbergen.com