Some clients feel that using guided imagery helps to understand personal issues in a different way than talking. If you are experiencing difficulties relating to self esteem related  issues, please feel free to use the guided imagery exercise provided:

This is a ‘visualisation exercise’ which can help in exploring your self esteem and could also give you further insight to how you might be able to move forward with this. 

 

Visualisation

Preparation: Find some where quiet and comfortable to either sit or lie down whilst you complete the exercise. Make sure that you are relaxed and will be undisturbed for at least 15 minutes. Read through the text below so that you are familiar with the ‘journey’ that you will take and what is required of you along the way. Close your eyes and then begin

The Visualisation journey

Spend a few minutes preparing your self for a journey. You will need comfortable clothes and shoes as you will be walking for a while and eventually climbing a high hill that has views which are far reaching and allow you to see who ever or whatever you need.

When you are ready to leave pick up anything which is on the floor in front of you which resembles how you see your self esteem. It will be accompanying you on the journey. As you pick it up feel the weight and bulk of the sack. Place it over your back or carry it in your arms and begin the walk to the hill. The path you walk along is clear and obstacle free. There may be items that you see at the side of the path which you choose to pick up and place in your pocket to look at when you reach the top of the hill. Throughout the journey you are aware of the item which you are carrying, which represents your self esteem,  and how it feels to carry it on your back. You reach the bottom of the hill and begin the climb to the top, still feeling aware of what you are carrying and any items which you stopped to pick up along your journey. When you reach the top of the hill you find a place to sit and rest, placing the object which represents your self esteem opposite you in order to have it close to you and have a strong sense of what it represents to you. You can stay here for as long as you feel the need to. You are in control of time.

First of all you begin a conversation with the item which represents your self esteem and any other objects you have collected along your journey. You can ask questions or make statements to them according to how you are feeling and memories that are currently in your mind.

An example question might be:  ‘what do you mean or represent to me’? ‘What part have you played in my life until now?’ ‘How have you helped me or held me back?’

It may be that you can see other people or representations from the vantage point of the hill and you would want to have a conversation with them alongside your conversation with the items you have with you. When the conversations have drawn to a close you will have a strong sense of being on your own again with the item you brought with you and any objects which you collected on your journey. You might want to spend some time looking at the objects and reflect upon what they mean to you and how they are connected to your journey.

You are ready to leave the hill top. The items you took with you and any objects collected are there for you to take away with you if you choose to do so, or leave on the hill for another time, or leave there forever. The choice is yours.

When you are ready begin your journey down the hill and back to where you began. Be aware of how you are feeling and the weight of anything you are carrying with you. When you reach the end of your journey you can open your eyes and lie peacefully for a few minutes until you are ready to continue with your day.

You can choose to go out again on the same journey whenever you choose or feel the need to further explore your self esteem, what it represents to you and any people or memories associated with it.