When we read about staying well or healing, we read a lot about relaxation, visualization, and imagery. Book stores and catalogs are full of books and tapes on these topics. The holistic or whole body approach to health always stresses these disciplines.  

Question: How can these possibly help my health? 

Answer: Our bodies are built to have periods of stress followed by longer periods of relaxation. Our current lifestyles and living with a chronic illness add up to chronic stress, which prevents the body from ever reaching equilibrium. The stress chemicals stack up and inhibit the immune system which thrives on positive attitudes and lack of stress.

Question: Where does one begin?

Answer: The simplest place to begin is with relaxation. We all know what it means, but few of us know how to get there. We start with breathing slowly and deeply into the belly and then exhaling slowly. This simple act can change the way we feel, add oxygen to our system, slow the heart rate and reduce anxiety. Focus on the feeling of the breath as it moves in and out or focus on the movement of the chest and body sensations. You should find the body letting go. You can do this anywhere, anytime and it is a wonderful relaxer when stopped at a red light or stuck in a long line.

Question: What are some other ways to relax?

Answer: Progressive Relaxation developed by Jacobson, involves tightening and loosening the muscles section by section from the toes to the scalp and feeling the release as you let go. Autogenic training begun by Schultz, has you in a very comfortable position as you let yourself feel the heaviness of different parts of the body. These processes help you learn the sensations associated with relaxation so you can reach that state at will. Biofeedback is another way to learn to relax. Relaxation is a prerequisite for the success of visualization.

Question: What is visualization or imagery?

Answer: Images form in the brain as we think or daydream. These imaginings may include visual, auditory or kinesthetic (tactile, smell or taste) forms. When we worry we may have disturbing images which are not healing. By directing our minds to positive, relaxing, or pleasure producing images, our body gets the message that it is safe to relax. This process has been shown to improve immune system response.

Question: How do you start doing a visualization?

Answer: You start by getting into a relaxed state described above. Then close your eyes and take yourself in your mind’s eye to a special place in nature where you feel safe and comfortable. Look around this place and notice what you see. Notice the colors and shapes of things around you. Breathe in the aroma of the place. Listen to the sounds. Reach out and touch something. Feel the air on your skin and the ground under your feet. Allow yourself to experience this place through all of your senses. Bask in the good feelings that fill your body. You can use this visualization any time to get the benefits of a mini vacation because your body believes it actually has been in this place. (I check into my beach several times a day!)

Question: What if I get distracted and cannot follow the visualization?

Answer: Distraction is natural. The mind has been described as a naughty monkey. When thoughts interfere, we just pull ourselves back to our purpose. Some find that a tape recording is helpful and dozens are available in book stores or you can make your own. You may find a group in your community where these techniques are taught and most psychotherapists or hypnotherapists can assist you in learning how to visualize. “Letting Go of Stress” is one of many tapes by Emmett Miller, MD, that are very helpful. Martin L. Rossman, MD, and Bernie Siegel, MD, both have books and tapes that are readily available.

Question: How is meditation different?

Answer: In meditation, the goal is to concentrate on an object such as the breath, a visual object or a word so that all other thoughts and sensations go unnoticed. This is a rigorous discipline and it takes years to achieve the “ultimate” peace and calm. We will discuss meditation in a later column.

This is only a brief overview of some practices that have all been shown to improve health. The miraculous body mind connection is well described in Deepak Chopra’s books. For more information check your library and book store.

Author: Margaret McClelland, OTR, MA, MFCC (Summer, 1996)

Editor’s Note: Margaret is an Occupational Therapist and Marriage, Family, and Child Counselor in Livermore, CA. Margaret is a cancer survivor and has run numerous support groups for those dealing with illness and disabilities.