Mental Imagery Exercises

Preparing for Mental Imagery

The mental imagery exercises below can be used to solve a variety of issues in your life.

Encircled By Light: For Care-Giver's Burnout

To relieve care-giver's burnout

Close your eyes. Breathe out slowly one time. See and sense the person you are caring for nurtured by your light and yourself being surrounded by the circling light coming out of your solar plexus (1”-2” below the tip of the sternum) 

Breathe out slowly one time. See, sense, and know that the person you care for’s own light is stimulated by your light, as you find yourself farther and farther from him or her.

Breathe out slowly one time. See and sense how by these exercises your personal resilience is building up. Feel and know now that your effectiveness is increasing.

The Golden Ladder: For Addictions

To rid yourself of an addiction

Addiction Exercise: The Golden Ladder

 Close your eyes. Breathe out evenly and regularly. Let your out breathes be longer and slower than the in breaths. Breathe out through the mouth and in through the nose. After several of these cycles, on the next long out breathe: 

Imagine a golden ladder (not a painter’s ladder) standing erect in the middle of a field of fresh grass. It has ten rungs. Start at the bottom rung. Notice what you are wearing and have with you the addictive substance in your hand(s). Begin the climb slowly until you reach the third rung. There look around, up and down to survey the environment. Then look at how you are dressed. Then look at the substance to see how it looks and note how you feel. Breathe out one time and climb slowly to the fifth rung. Look around, up and down, and see how you are dressed. Then look at the substance and note how you feel. Breathe out one time and climb slowly to the eighth rung and repeat the process. Climb slowly to the ninth rung and repeat the process. Climb slowly to the tenth rung. At the tenth rung, note what the substance looks like. Take what you are now holding and through it BEHIND you. Do not look at it. Then slide down the ladder, quickly, after seeing how you look, including what you’re wearing, and how you feel. At the base again, see how you look, feel, and are dressed. Know that you are freeing yourself from the addiction and get that new feeling. Come back to the chair, breathe out and open your eyes.

Do this exercise every morning for 21 days (or less if the addiction clears up).

The Meadow of Sleep: For Insomnia

To fall asleep & awake refreshed

Can’t sleep? Get out of bed, go to a chair in another room (or in the bedroom if another room is not available). Turn on a light and close your eyes and breathe out, long and slow, through your mouth, and breathe in normally through your nose. Do this several times. Then on the next long out breath:

Imagine yourself in a meadow, lying down on the ground, and your head lying on a tuft of grass. You are looking at the sun in the distance as it is setting, beginning to sink below the horizon. When it falls out of sight, know and sense you are falling into a sound sleep to wake up in ____ (fill in) hours, renewed and refreshed. Breathe out and open your eyes.

 After finishing, leave the chair, shut out the light, and leave the room. Go directly to bed. Sleep tight! Repeat every night for 21 evenings, or less if insomnia disappears.

Seeing Straight: For Intoxication/Alcohol Addiction/Drinking Too Much

To regain sobriety

Close your eyes.  Breathe out one time.  Imagine yourself intoxicated or drunk walking on a dark street, wobbling to and fro, seeing with double vision, out of balance.  Breathe out one time and come into a brightly lit street full of sunshine surrounding, permeating, penetrating you.  You suddenly become upright, walking straight and determined, sober and with clear vision.  See clearly where you are going and what is waiting for you on this new road.  Remember what you have discovered.  Breathe out and open your eyes.

Clearing Up Chemo Brain

To take away confusion, mental slowness, and lack of concentration that accompanies chemotherapy

Close your eyes. Breathe out three times slowly. Imagine yourself in the jungle of confusion in your brain created by chemotherapy. You have with you a golden vacuum that cleans away the entangled vines and overgrown underbrush, clearing a path in front of you. Know as you do so you are disentangling yourself from the confusion. Breathe out one time. In front of you now is your golden bridge to a new future. You cross it and find on the other side your path. Take it and discover what is there for you to give you healing. Breathe out and open your eyes. Repeat each morning on the days you take chemotherapy, or on post chemotherapy days, until the confusion clears up. 

The Revenue Stream

To increase your money or finances

Close your eyes.

Breathe out three times slowly.

Imagine yourself as a fisherman, standing in a crystal clear stream of water wearing rubber boots and your fisherman’s gear, carrying a net and basket.  See a school of dollar bills of all denominations swimming like fish down this revenue stream.  As the bills come swimming by, you catch them in your net and put them into your basket.  When the basket is filled, leave the stream knowing that you have caught what you need.

Breathe out once and open your eyes.

 

 

Find Your Valentine, Find Your Love

To find your valentine

Frequency: To be done only on Valentine’s Day once a year if you need to.  

Sit up in a straight backed chair, with your hands in your lap, palms down. Close your eyes.

Breathe out one long exhalation through the mouth.

See in front of you a door marked in gold letters BOYFRIEND ROOM or GIRLFRIEND ROOM. Enter and close the door. Inside is a large group of boys or girls (or men and women). Survey the room and at that moment imaginally ask in a loud voice for a boyfriend or girlfriend to step forward. When he/she comes forth tell each other your names and say to each other “you are my valentine” as both of you accept.  Then go out of the room hand in hand, climbing a staircase to an altar where you say your vows to each other for any kind of relationship you are seeking. Smile at each other, descend the staircase to where you began and walk together ahead to a new future. 

Breathe out once and open your eyes. 

 

Cleaning the Airways

An Imagery Exercise For Asthma or lung conditions

Asthma is a respiratory difficulty having multiple meanings. Those meanings are:

  • Internal weeping
  • A conflict between dependence and independence
  • A cry for help and attention
  • A cry to be free
  • Caught between a wish to live and a wish to die


"Cleaning the Airways" – An Imagery Exercise For Asthma:

  • This is a general healing exercise for the condition of asthma.
  • It should be done three times daily (before rising, mid–day and around 5pm) sitting upright in a chair with arms.

Close your eyes and breathe out three times slowly.

Taking a light with you, enter your body through your mouth and see your way to your bronchial tree.

See the mucus that has accumulated there.

See its color.

Now, see a big glass syringe with a golden bulb at the end.

Using the syringe, suck up and out all the mucous deposits, and put the waste in a container that you have with you.

After finishing, imagine a golden air gun and spray a jet of warm air through the bronchial tree, making the whole area dry.
Use your light to see everything that you are doing.

Next, breathe in pure oxygen in the form of white light.

See and sense your chest wall and rib cage expanding.

See and sense your lungs expanding like a bellows in all directions–up and down, front to back, left to right–allowing your lungs to fully expand and fill with this white light.

Sense your diaphragm descending to receive the full lungs.

Then, see your lungs contracting as the bellows contracts, forcing out all the carbon dioxide that comes out as a black stream. At the end of your exhalation, squeeze your lungs with transparent fingers to get rid of the last bit of trapped carbon dioxide, expelled as a jet of black smoke.

Repeat this "bellows breathing" two more times.

Then, come out the way you came in, using your light to see the way, and take your waste container with you.

When you are outside your body, bury this container in the earth.

Lastly, breathe out slowly and open your eyes.

Taking a Weight Off your Chest

An Imagery Exercise For Asthma

Close your eyes and breathe out three times slowly. See and sense a weight on and in your chest. Feel and sense the constriction it gives you. Breathe out one time slowly and remove this weight. See and sense your lungs expanding and filling with white light as you find your breathing becoming easy and flowing. Then, open your eyes. In addition to its scheduled use, this exercise is to be done at any time chest constriction is sensed.

New Lungs

An Imagery Exercise For Asthma

Close your eyes and breathe out three times slowly. See, sense, and feel your stomach flipping over and coming above your diaphragm into your chest. Breathe out one time slowly and see the stomach split in two vertically, each piece becoming a new lung and see them jumping into place. Breathe out slowly and open your eyes, sensing the easy breathing these new lungs give to you.

The Birch Tree

An Imagery Exercise For Asthma

Close your eyes and breathe out three times slowly. See and sense yourself taking a bath using the essence of birch tree. Sense and feel its active elements penetrating through your skin and cleaning out the lungs of all its dirt. Now, see the heart, and the rest of the body becoming cleansed. Now see the lungs becoming a beautiful clear color. Open your eyes.

Exorcism

An Imagery Exercise For Asthma

Close your eyes. Breathe out three times. See your in a mirror, nude from the neck down. In the mirror, with your right forefinger (left forefinger if you are left–handed), touch on and into your chest from the front all the way around to the back, making a complete circle. Now touch the area of greatest discomfort and see to whom you can’t breathe, that is, see whose face appears in the area. Who is restricting your breathing, and what color appears there? Breathe that color out via long, slow exhalations while removing from the area whomever you’ve seen, at first as gently as you can. If the person does not leave easily, use increasing force, going from the gentle to the vigorous, perhaps eventually going so far as to use a golden scalpel to cut out the person. As you are removing this person, tell him⁄her that he⁄she is no longer permitted to stay in your body, that he⁄she has to leave and stay at a far distance from your body; that he⁄she will no longer be welcome in your body and will never be allowed to enter your body again. After the removal, see yourself in front of the mirror becoming very, very tall and reaching your hands and arms far up into the sky, all the way to the sun. Take a piece of the sun in your palms and place it in the space just vacated. See the area healing, and see in the mirror how you look and feel. Then, push this image away to the right (or to the left if your are truly left–handed), out of the mirror with your right hand (left hand if you are left–handed). Then, put your clothes back on, breathe out once, and open your eyes, knowing that you are breathing easily.

Excerpted from Healing Visualizations: Creating Health Through Imagery, Gerald Epstein, M.D.

Pine Forest

An Imagery Exercise For Asthma

Close your eyes. Breathe out three times and see yourself in a pine forest. Stand next to a pine tree and breathe in the aromatic fragrance of the pine. As you breathe out, sense this exhalation traveling down through your body and going out through the soles of your feet; see the breath exiting as gray smoke and being buried deep in the earth. Then, open your eyes, breathing easily.

Excerpted from Healing Visualizations: Creating Health Through Imagery, Gerald Epstein, M.D.

Light in the Lake

An Imagery Exercise For Asthma

Close your eyes, breathe out three times slowly, and go to the bottom of a lake, breathing in easily and exhaling slowly as you enter the lake and go under water. Sit on the lake bottom quietly enveloped by golden light. Afterward, leave the lake and sit under a maple tree near the lake. Take a maple leaf, touch it, and experience its texture. Then, enter the leaf and become one with the breathing process of the leaf. Next, leave the leaf, knowing that your breathing is regulated. Open your eyes.

Excerpted from Healing Visualizations: Creating Health Through Imagery, Gerald Epstein, M.D.

Anxiety

Frequency: Daily, as needed. Do any exercise, or a combination of the exercises, whenever you experience anxiety, for up to 3 minutes each.

Along with depression this most ubiquitous of negative emotional states is generated from within–as opposed to fear, which is a response to something happening outside of us. The literal meaning of anxiety is "twisted rope"! Anxiety is always produced in relation to time–that is, in regard to concerns about the future. We cannot actually know the future; it is only potential, not something that actually exists. However, we tend to treat the future as an actual thing, susceptible to being manipulated, controlled, or modified. This unfortunate self–deception, from which most of us suffer, prompts the fretting and discomfort that characterize anxiety. It is unlikely that any of us will elude this trap entirely. At one time or another, we will feel anxious.

Breathing:

Bring your attention immediately to your breathing. Breathing is always altered when we are anxious. Controlled breathing brings control of anxiety. Start to let out long, slow exhalations through your mouth, and take in normal–not exaggerated–inhalations through your nose. Continue to do this until you feel quiet. Do not take in big, deep inhalations, as this will increase your anxiety and may make you feel faint.

The White Silk Cape:

Close your eyes. Breathe out and in three times slowly. See in front of you a white silk cape. Put it on and fly above of whatever it is you are afraid. Know the feeling has disappeared. What do you experience? Breathe out and open your eyes.

Do this exercise whenever you feel fear.

Desert Storm:

Close your eyes and breathe out three times. See yourself entering a desert carrying a backpack. As you walk, you notice darkness looming ahead of you. You know this means that a sandstorm of anxiety is coming toward you. As it approaches, see yourself removing a folded tent from your backpack. Unfold it and set it up, driving the four pegs into place, raising the tent, then going in through the flap and closing it behind you. Sit peacefully in your tent as you hear the sand blowing around and over the tent. Know that when you hear the sandstorm pass completely, your anxiety has passed. Then open your eyes.

American Indian:

Close your eyes and breathe out three times. See yourself at the seashore. The sky is clear. See and feel your anxiety abiding in you like a stone or rock. Let the water and wind erode this rock, washing and blowing away the particles that remain after the erosion. Know that when all the particles have gone, your anxiety has gone as well. Then open your eyes.

Blue Light:

Close your eyes, breathe out three times, and see yourself entering a beautiful meadow. See yourself taking in the blue–golden light, a mixture of bright golden sun and cloudless blue sky, and breathing out the carbon dioxide as gray smoke, which you watch drift away and disappear. Let the blue light circulate through your bloodstream, reaching everywhere in your being, helping you to become calm and quiet. Let the blue light circulate through your fingertips and beyond, to encircle your body in a sapphire blue glow. See the inner and outer blue light linking. Know that your body is a bridge allowing this linking. When you see the blue light link, know that your anxiety has passed. Open your eyes.

Colored Spiral Maze:

Close your eyes, breathe out three times, and see yourself going through a colored spiral maze. When you exit the maze, know that your anxiety has gone, and open your eyes.

The Mummy:

Close your eyes, breathe out three times, and see yourself as a mummy wrapped in bandages. Remove the bandages, roll them into a ball, and throw it away. Breathe out once and find a cave. Go deep into it and find your own sarcophagus (mummy tomb). Go into the coffin and lie there, again as a mummy wrapped in bandages. Remove the bandages, knowing that your anxiety has left you. Then leave the coffin, come out of the cave, see the blue sky, and open your eyes.

Calm Water:

Close your eyes. Breathe out three times. See and sense your entire being becoming like the surface of calm water reflecting the starry sky. When you have fully sensed this, know that your anxiety has gone, and open your eyes.

The Communication Exercise

To Get a Job, increase publicity, get referrals for clients or patients

Close your eyes. Breathe out three times slowly. See yourself into a large tv screen sitting at your desk or table. Your appointment book is open. There are many phones there ringing. You are picking up each one who is calling you to come for an interview. You are hurriedly writing down all the appointment times in your book. Breathe out one time. Outside your door is a line of people going around the block who are waiting to offer you a job. On the roof of your building are a tv antenna, radio antenna, cell phone antenna, satellite dish, telephone antenna, all of whom are sending your name out to prospective employers. There is a satellite orbiting the earth, which you see that's sending your name around the world, everywhere to get a job. Breathe out one time. After seeing all this, see yourself pushing out the image from the tv screen to the right with your right hand. Then breathe out one time and open your eyes.

The Golden Net Exercise

To Get a Job or something you need; or to contain something you don't want

Close your eyes. Breathe out three times slowly. See yourself as a fisherman casting a golden net over the city in which you live to bring in the job you need, want, or have to get. Draw the net in knowing that some jobs have slipped through the mesh but that others have been caught. Spontaneously take out of the net the one that seems most appealing to you. See the form of what you remove and the title or name of the job. Do it without reservation, doubt, hesitancy, or inhibition.

Imagery is adaptive and malleable to many conditions. For example, this exercise can also be used to catch or draw to yourself whatever you need - money, recognition, etc. You can also modify this exercise to catch what you want to contain, i.e. anxiety, fear, worry, sadness, etc. Finally, you can use this exercise for enlarged prostate (see Healing Visualizations Book). 

 

Through the Jungle

To Clear Away Confusion

Close your eyes. Breathe out three times slowly. See yourself in the jungle of your inner confusion or other turmoil. The vines are entangling. You have with you a golden machete and are dressed in protective jungle garb. Breathe out one time and cut your way through these tentacles, clearing a path in front of you. Know as you do so you are disentangling yourself from this disturbance. Breathe out one time. In front of you now is your golden bridge to a new future. You cross it and find on the other side your path. Take it and discover what is there for you. Breathe out and open your eyes. Repeat each morning for 21 days or any portion of that time if you become aware you have taken charge of this matter.

Unity

(provided by my 10–year old son Max)

Close your eyes. Breathe out three times slowly. See the two halves of yourself apart. Breathe out one time slowly and by any means you choose put the two halves together and experience what happens and note your feelings. Breathe out and open your eyes. Do this exercise any time you feel disquieted in any way. Tell yourself you are doing the Unity exercise to feel whole (or any intention you choose) and it’s taking a few seconds.

Cutting the Tie that Binds

Close your eyes. Breathe out three times slowly. Imagine yourself cutting the umbilical cord and psychic cords binding you, preventing you from growing up. See to whom these cords are attached. Use whatever golden implement you need and make the cut without pity. Breathe out one time slowly. See yourself now growing up from an infant to toddler, to small child, to pre–adolescent, to adolescent, to adult. Do it quickly. Sense and feel what you experience during this transformation. Breathe out and open your eyes.

Do this exercise each morning upon awakening for 7 days. The intention is to grow up. It takes 10–20 seconds. If at the end of 7 days you feel more is needed, continue on for up to another 14 days.

It’s in the Stars

To make a decision

Close your eyes. Breathe out three times slowly. Find yourself amongst the stars. See there the one that is brightest for you. Go to it. From there, look down on the situation for which you have to make a decision; see clearly what you have to do. Keeping this knowledge for yourself, quickly descend back to your chair, breathe out and open your eyes. Do this exercise anytime you have a decision to make.

Seeing Tomorrow

To Get Rid of a Painful Situation

Close your eyes. Breathe out long, slow exhalations and ordinary inhalations (then breathe any way you want) and see, sense, and feel now the difficult or painful situation or emotion. Breathe out one time and see how you look in this situation or emotional state one week from today; then one month from today; then one year from today. At each instant know that the current situation is in the past. Note what you sense and feel. Breathe out and open your eyes.

Do this exercise each morning upon awakening for up to 21 days – or less if the situation or emotional distress clears up – for a few seconds. The intention is to repair the disturbing situation or emotion (or use whatever intention you wish).

Net Worth

To Increase Income

Close your eyes. Breathe out a long slow exhalation through the mouth followed by a brief inhalation through the nose three times; then breathe any way you wish. See yourself hurling a fine golden net into the cosmos catching for yourself the sustenance you need. Breathe out one time and bring the net back down to you. Open it, remove and keep what you have brought to you. Breathe out and open your eyes. Repeat this exercise each morning upon awakening for 21 days without skipping. Remember, do not be concerned or focused on the result. Tell yourself the name of the exercise and the intention – not the goal – any way you wish to state it, and that it is taking a few seconds. Your biological clock will have you open your eyes at the correct time for yourself.

After doing the exercise forget it throughout the day. Also, make sure you do the exercise sitting upright, back straight, in a chair with arms. Your arms rest on the arms of the chair and your feet rest squarely on the floor. All exercises presented on this link are to be done under the same conditions. Let me know how you do if you like by emailing me at www.drjerryepstein.org. Also, you can find many more exercises for all sorts of things by consulting my books, Healing Visualizations and Healing Into Immortality, as well as my CD series The Natural Laws Of Self Healing, all available in my shopping cart on this website.

From Illusion to Illumination

Frequency: Each morning upon awakening, for three weeks. Do the exercise sitting upright in a chair with your arms on the arms of the chair and the feet flat on the floor. Tell yourself you're doing this exercise with the aim – not goal – of detaching from your misconceptions and misperceptions, and that it is taking a few seconds.

Close your eyes. Breathe out long slow exhalations through your mouth and brief inhalations through your nose. Do that three times. Then, see yourself swimming out of the sea of illusion to a new shore. After reaching the new shore, take a new direction. What do you discover? What are you sensing and feeling? Breathe out and open your eyes. Repeat this exercise each morning upon awakening.

Out of the Shadows

Frequency: Do this exercise in the morning upon awakening and in the late afternoon (5:00–6:00 PM). Tell yourself: "I’m doing Out of the Shadows Exercise to know love and it’s taking me a few seconds."

Close your eyes. Breathe out three times slowly (out–in, out–in, out–in). See yourself hidden in the shadows. Breathe out one time slowly. See yourself now emerging from the shadows into the light. Note your experience and what you sense and feel. Breathe out and open your eyes.

Imagery Exercises for Pain

Pain is an important mechanism for our bodily functioning. It alerts us to the presence of some trouble. In this sense, it is not only an "adversary," an enemy that we believe must be stopped at all costs, but also a messenger, a teacher of sorts, signaling some danger. In English the root of the word pain means "punishment"; in Sanskrit, it means "purification."

As I explained earlier, when you ask yourself for an image to express an emotion or sensation, the image usually comes quickly. Nowhere is this fact more evident than when working with pain.

Naturally, in the case of pain, you should see your physician or dentist as appropriate.

After doing an exercise, or combination of exercises, give yourself time to see if the pain has disappeared. Take 5 or 10 minutes to gauge it. Amidst all this, do try to find some meaning for the pain. Is there a punishment, some guilt, some message? For the tooth pain, try to find any current acute loss you may be suffering from. If you don’t find something, you can still work on eliminating pain. If you find something, then an additional learning experience can take place. Acknowledge these messages and face them directly. You may immediately realize that some decision or action in your life has to be taken. Don’t hesitate to do so.

Painless Voyage:

Frequency: Every 10 to 15 minutes, for 3 to 5 minutes, until pain subsides.

Close your eyes. Breathe out one time. See the pain. After seeing it, find yourself entering your body with a gold can of hot, golden oil. Make your way to the pain. Have a light with you and examine the pain from every angle. Then pour the hot, golden oil over the pain, covering it completely. See the pain dissolve to a golden point. Turn around and see golden rays of health and well being flowing from this point to all parts of the body. Then leave your body by the route you entered, knowing that your pain has gone. Then open your eyes.

Befriending Pain:

Frequency: Every 10 to 15 minutes, for 2 to 3 minutes, until pain subsides.

Close your eyes. Breathe out one time. See the pain. After seeing it, know that you can befriend it by entering into it and sit in the center of it. Stay there and don’t complain about it. (By "complain," I mean not giving it such attributes as "awful," "terrible," "horrible"; in other words, don’t give it any negative adjectival labels.) Then open your eyes.

Through the Magnifying Glass:

Frequency: Every 10 to 15 minutes, for 1 to 2 minutes, until pain subsides.

Close your eyes. Breathe out once. See your pain. Look at it from every angle through a magnifying glass, then erase it by wiping it away to the left. Then open your eyes.

Handling Pain:

Frequency: Every 10 to 15 minutes, for 1 to 2 minutes, until pain subsides.

Close your eyes. Breathe out once. See yourself with very big, strong hands. With your two big hands remove the pain and throw it away. Then open your eyes.

The Helping Bird:

Frequency: Every 10 to 15 minutes, for 1 to 2 minutes, until pain subsides.

Close your eyes. Breathe out three times. Look at a bird. Ask him to take away your pain. See him pecking at it with his beak and flying away with the pieces. When all the pieces are gone, open your eyes.

Rockets into Space (for head pain):

Frequency: Every 10 to 15 minutes, for 1 to 2 minutes, until pain subsides.

Close your eyes. Breathe out three times and see yourself putting the points of pain on rockets shooting out of your head and disappearing into space. Then open your eyes.

Emptying the Socket (for tooth pain):

Frequency: Every 10 to 15 minutes, for 1 to 2 minutes, until pain subsides.

Close your eyes and breathe out three times. See yourself gently pushing out your tooth (use any degree of vigor you wish to remove the tooth). Breathe out once and feel air coming into the opening, where a little of the gum and nerve are showing. Breathe out once and put the tooth back lightly into place, knowing that it is healthy and whole. Breathe out once, and see the swelling going down as your breathe out three times. Then open your eyes.

The Danielle Rigg Exercise for Breast Cancer

Building the Bridge of Health through the Milk of Human Kindness

Frequency: Do this exercise three times a day for 21 days – early AM, 5 PM, before bed, for 12–20 seconds each the first week, 10–15 seconds the second week, up to 10 seconds the third week. Use whatever intention you choose for purposes of healing breast cancer.

Close your eyes and breathe out three times slowly (BO3x). See yourself at the center of the universe floating among the stars. Look up and see tiers of women in circles with naked breasts, their milk flowing from their breasts connecting each to the next, and then forward to the next tier of women. The circles get smaller as they get nearer to you and end with just one woman, your mother, in the center. (This is like a pictograph of what the breast and milk ducts actually look like. These women behind your mother represent her mother, your friends, your grandmother, your great–grandmother, etc…)

Breathe out one time and see your mother’s breast full of the milk of human kindness and health from these generations and see yourself latch perfectly onto her right breast. See yourself drawing milk from her breast, see it dripping out of the corners of your mouth. See her holding you and singing and stroking you as you nurse. See the milk flow down into your breasts, cleansing and healing all tissues.

Breathe out one time slowly and see your own child now, beneath you curled up on your lap. See her latch onto your breast and nurse contentedly.

See the whole image from a distance as a giant bridge with you, your mother, and your daughter at the center.

As you return to your chair, see the scene receding from you knowing that health has been created and you are nurtured, nourished and free of cancer.

Imagery Exercises for Guilt

One can master and eliminate guilt feelings through exercises of will and imagery. Here is an example of each respectively.

1. Ask yourself when feeling guilty to whom you believe you owe a debt. Now ask do you really owe the debt. If no feel the burden and oppression of guilt lifting. If yes, there's a legitimate debt, discharge your responsibility for it. Feel the burden and oppression of guilt lifting. Remember, you have responsibility toward others in this world. That’s how we live harmoniously in community. We don't have responsibility for anyone else. Each of us has responsibility for the unfoldment of our lives. Getting the distinction straight for yourself makes life much less burdensome, adds clarity to your life, and makes life altogether easier to manage – guilt free.

2. Close your eyes. Breathe out three times slowly. Be at the back porch of a house. Broom out the dirt from the porch into a pile on the lawn nearby. Clean the porch thoroughly knowing the guilt is gone. After collect the debris on the lawn and burn it. Bury the ashes in a hole. Fill it in and cover with a large rock. Come back to the porch to see how it looks. Breathe out and open your eyes.

Imagery Exercises for Grief

Frequency: Each morning for seven days with the intention of overcoming the grief (or any intention of a similar nature you may wish to use).

Close your eyes and breathe out three times slowly (that is, out–in, out–in, out–in, making sure the exhalation is done through the mouth and is longer and slower than the inhalation, which is done briefly through the nose) Then, into the mirror see yourself at the cemetery at the grave site surrounded by family and friends. Recover the body of the deceased and read a prayer from a prayer book or medication from a meditation book. Rebury the body and after place flowers on the grave or stones (if you are an Orthodox Jew). Breathe out one time and turn the mirror over. In the other face of the mirror see yourself leaving the cemetery continuing to read the prayer or meditation. See yourself strong, bright and clear. When you pass through the gate close it behind you. Then, breathe out and open your eyes.

Imagery Exercises for Bonding to Loved One(s)

Frequency: Do this exercise every morning upon awakening and before bed. Remember to give your intention silently before starting, thus: "I’m doing the Golden Rope exercise to keep myself in life with ________ [name(s)], and it’s taking me a few seconds." When finished breathe out and open your eyes.

Close your eyes. Sit straight up in a chair (never lying down). Keep legs and arms and hands uncrossed. Breathe out three times slowly – out–in, out–in, out–in – then breathe any way you wish. See a golden rope tied around your waist. See the other end tied around the waist of the loved one. Know the two of you are together eternally. If there are more than one loved ones, have the rope around you and tie other golden ropes from that rope around you to others as is needed.

The Bell Exercise

Bring a man or woman Into your Life

Frequency: Do for 21 days, twice per day: when you awaken and before you start your nighttime activity.

Close your eyes. Breathe out three times slowly and imagine yourself ringing a large bell from your open window. Ring it several times knowing you are calling the man/woman to you. After, look to you right and see the man/woman coming through the door of your apartment and greeting you spontaneously in any way that may take place. You may or may not see his/her face. It doesn't matter. You may ask for his/her name. After, breathe out and open your eyes.

Before each instance of the exercise, literally ring a small bell several times near an open window with the intention of calling him⁄her to you.

Additions – On the night before the first day, take a piece of good stationary and write a prayer to God thus:

Dear God,

Please show me the way, or give me the means, or open the door to finding the man/woman for me. Here are the qualities I would like to see in him⁄her. [Then: list vertical order 1–10 qualities that are important to you.]

The [a new paragraph]: Thank you for all the help you may give to me.

Love,

Sign your name

Put this letter under your pillow and sleep on it. In the morning take the letter, fold it and place it in an envelope to put on your night table marked "prayer". Leave it there and each night before retiring take out the prayer, read it out loud and place it under your pillow to sleep on it.

Also, don’t think about women⁄men during your regular day. Don’t inquire about whether you will meet someone if you are invited to a dinner or party, for example. That is, don’t be concerned about the result. Focus on the process, not the product.

When the person comes into your life, stop the exercise. Also, compare him⁄her to your list to see if he⁄she fits the qualities. If so, congratulations!

The Golden Machete

Clear Obstacles and Make New Discoveries

Close your eyes. Breathe out three times slowly. Have with you a golden machete (or any other similar sort of cutting tool) to clear away the entangled vines in a jungle blocking your way. You cut them away to clear a path to a bridge that takes you to a new future. You may experience the vines themselves as your obstacle or you may immediately see, in image form, whatever the obstacle may be. If you see an image of the obstacle you will know immediately what to do about it. As the vines are cleared and the path revealed you reach the bridge. Then, breathe out one time and cross the bridge to discover your new future or life direction. After, breathe out one time and open your eyes. This exercise need only be done once.