Guided Imagery for Insomnia: Using Guided Image Therapy as a Natural Cure for Insomnia
Causes of Sleeplessness
There are many causes of insomnia from diet to depression. Drinking caffeinated beverages, eating late, stress, anxiety, pregnancy, and menopause are all factors contributing to sleeplessness. More often than not, it is due to an active mind; thoughts racing through one’s head, which when told to slow down, defiantly do exactly the opposite.
There are estimates that at least one quarter of adults suffer from sleeplessness. How do many people deal with wakeful nights? At least 18 million are prescribed sleeping pills, others rely on nightcaps, and some turn to alternative therapies for insomnia, such as herbal remedies, relaxation techniques or even yoga. Guided imagery relaxation therapy is one of these alternative remedies. With regular use guided imagery for insomnia can be a very calming and relaxing method to attain the coveted peaceful slumber. Unlike medications and alcohol use, there are no harmful side effects.
Guided Imagery Relaxation Exercise
The following is an example of a guided imagery exercise that. It is easily created, and just as easily altered to suit your own vision. Try recording your own voice reading the guided imagery, and then playing it as you go to sleep.
Before beginning any imagery exercise, make sure you are in a relaxed position. The entire body should be supported. Breath deeply for several minutes, turning your awareness to your breath.
Inhale deeply, allowing the breath to fill your lungs. Let the warmth travel to your belly. Imagine a soft white light surrounding you. Let your body sink into it, feeling the support of your bed beneath you. With each inhale, take in the calming white energy; as you exhale, allow it to spread throughout your body, soothing and warming. Imagine it releasing any tension or pain. Travel through your entire body, allowing each part to relax, the mouth, the jaw, the chest and shoulders, the stomach, and out to your limbs. Let go of any tension as you exhale, turning your awareness to the heaviness of your body, safe and totally relaxed in your bed.
Any thoughts that drift into your mind, allow them to pass through, imagining them floating away as soft white feathers, drifting off. Or imagine them carried away in glistening bubbles, disappearing until your mind is quiet.
Imaging the surface of a calm lake, crystal blue, unmoving. Feel the peace of this moment. Let the serenity envelope you as soft, protective wings. Be aware of their warmth and security, their love and compassion. Inhale again, slowly, and exhale; fall into the sweet comfort of your surroundings.
The more you practice guided imagery for insomnia, the more effective it will be. Try adding soft music, or anything else that helps you to relax and enjoy a good night’s sleep.
Sources:
Naparstek, Belleruth. Staying Well With Guided Imagery. Warner Books, 1994.
photo credit: Betssssy
Please read this disclaimer regarding the information contained within this article.