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Guided Visualization

The document describes a guided visualization exercise conducted by instructor Izumi Yamamoto. Students are guided through recalling a time when they felt powerful or powerless as a health professional. They are prompted to consider how their body, emotions, energy, and effectiveness felt. Students then write adjectives describing their experiences. Examples of adjectives used to describe feeling powerless include stressed and helpless, while examples for feeling powerful include content and confident. The exercise aims to demonstrate how thoughts and memories can generate different physical and emotional sensations, and how this impacts wellbeing.

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Aris Kendell Bungabong
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76 views4 pages

Guided Visualization

The document describes a guided visualization exercise conducted by instructor Izumi Yamamoto. Students are guided through recalling a time when they felt powerful or powerless as a health professional. They are prompted to consider how their body, emotions, energy, and effectiveness felt. Students then write adjectives describing their experiences. Examples of adjectives used to describe feeling powerless include stressed and helpless, while examples for feeling powerful include content and confident. The exercise aims to demonstrate how thoughts and memories can generate different physical and emotional sensations, and how this impacts wellbeing.

Uploaded by

Aris Kendell Bungabong
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Module 3

Guided Visualization
Instructor: Izumi Yamamoto
We will do a short guided activity to explore what we just went over on how our mind and
body works. For the next 15 min, I will guide you through an experience.

Please ensure that you have a quiet space, where you can be undisturbed for 15 to 20
minutes. Please do not multitask during this time such as check your phone, drive, clean, or
care for others. If you need to stop the video now to secure a quiet space for yourself, please
do that now.

For this activity, I recommend you to keep your journal and a pen close by so, in case you
would like to take notes after the activity, you are able to do so.

Please sit comfortably and rest your back against a wall or backrest of a chair. And, once you
are ready, I’d like you to close your eyes, and connect with your breath.

Breathe in, and breathe out. Be with your breath.


Take another breath, and breathe out.
And one more, and relax into the exhalation.

I’d like you to take yourself back to a time when you felt not in your power
A time when you felt not in your power as a (health) professional …
what did it actually feel like,
the physical sensation…
breathing…
emotion…
Overall energy
How effective were you as a (health) professional?
What was the quality of your presence like?
and the impact you had on others?
How did you feel in your body?
What was the quality of your intellect and creativity?
Your ability to focus and solve problems?
Your ability to engage with people?
What was your ability to respond to life?
How would you describe this state of being to others?
What adjectives would you use?

1
Wellbeing for Health Care Professionals
University of Washington
Open your eyes, and using your nearby journal, please write down a list of adjectives that
describes how you felt during that activity- in your body, heart, and mind. You can pause the
video for a few minutes to write them down.

Here are some examples of how people tend to describe their states of being:
Insignificant
Chaotic
Stressed
Defeated
Sad
Trepidation
Distraught
Frustrated
Defensive
Reactive
Angry
Conflicted
Helpless
Anxious
Heavy
Constricted
Tense
Uneasy
Burdened
Exhausted

Are these words resonating with what you listed?

Now, I’d like you to stand up and stretch. Or, if you are sitting, stretch your back and gently
shake your body. Let’s shake off and move on from what you just experienced. We will come
back to what we just listed in a moment.

-----------
Now we will do another similar guided activity.

Once again, make yourself comfortable in a sitting posture, close your eyes and connect with
your breath:

Breathe in, and breathe out. Be with your breath.


Take another breath, and breathe out.
And one more, and relax into the exhalation.

I’d like you to take yourself back to a time when you felt you are in your power
2
Wellbeing for Health Care Professionals
University of Washington
A time when you felt in your power as a (health) professional …
what did it actually feel like,
the physical sensation…
breathing…
emotion…
Overall energy
How effective were you as a (health) professional?
What was the quality of your presence like?
and the impact you had on others?
How did you feel in your body?
What was the quality of your intellect and creativity?
Your ability to focus and solve problems?
Your ability to engage with people?
What was your ability to respond to life?
How would you describe this state of being to others?
What adjectives would you use?

Let’s take a deep breath, and once you exhale, slowly open your eyes.

Again, please use your journal, and write down a list of adjectives to describe how you felt - in
your body, heart, and mind. Please pause the video to write them down.

Here are some examples of how people tend to describe their states:
Light
Energetic
Content
Open
Free
In control
Clarity
Elated
Jubilant
Fulfilled
Purposeful
Confident
Energized
Thriving
Positive
Focused
Joyous
Humble
Grateful

3
Wellbeing for Health Care Professionals
University of Washington
Are these words resonating with what you listed?

What is happening here?

One person, but two very different experiences, in a short amount of time. All we did was take
ourselves back to certain times in our past.

This activity demonstrates that we are capable of generating physical and emotional
sensations just by using our thoughts, in this case about our past. Similar experiences can be
generated when considering the future. Also, it implies that our thoughts, our memories, and
our sense of imagination have tremendous power to generate a wide spectrum of inner
experiences, even though the source of the sensations and feelings we’ve just experienced is
not present at this moment.

To recap the first video, we looked at how our brain is structured, how biologically we are
wired. And, in this video, we had an actual experience of how our mind and body react and
generate inner experiences, here are some questions for you to reflect on.:

How can this phenomenon and unique human capacity influence your wellbeing?

Are there any connections in you see in your state of wellbeing? In what ways?

As a result of these exercises, are there any particular memories that you now recognize may
be activating your reactivity?

To further explore this, we are going to introduce you to a tool in our next video.

4
Wellbeing for Health Care Professionals
University of Washington

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