In this guided imagery we will be on a journey and find a place to rest. We can take a look back, re-organize the bundle we carry, and maybe receive a gift to help us during the next part of our journey. This exercise is especially helpful in times of change. Maybe we finished a […]
guided imagery
The Dance at the Ball (guided imagery)
This guided imagery is a bit different from what we are used to. It is not meant to create a calming atmosphere where we can relax. It uses relational regulation to help us remember the important people in our life and feel connected to them. That makes it especially useful in times when we […]
Chillaxing with Otters (guided imagery)
This is not your classic water imagery of a person having a bath in a lake. I personally struggle with that kind of imagery; doing it all dressed feels unnatural, getting undressed or changing clothes doesn’t feel safe at all. Imagining my body in clothes appropriate for bathing brings up emotions that are not helpful […]
Calming racing thoughts (mindful imagery)
Sometimes when we try to relax, our thoughts are all over the place, keeping us busy and tense and even creating negative feelings. We can use imagery and mindfulness to calm our mind and slow the racing thoughts. This combined exercise is specifically aimed to support relaxation before going to sleep. If you want to […]
The Leaves in the River (mindful imagery exercise)
The Leaves in the River is an ACT exercise that combines the concept of mindful observation with imagery work. The main idea is to learn to let go e.g of your thoughts. [ACT could be a valuable addition to your trauma therapy, especially if you struggle with chronic conditions as well. It’s probably not a […]
The Inner Garden (DID-adapted guided imagery)
The guided imagery of the Inner Garden is not one of the „useful“ exercises that are necessary for trauma therapy like the safe place or containment. It is one that is supposed to help you with relaxation and some DID systems like to have their team meetings there. As with all imagery work you should […]
The inner Archive (SystemWork)
During Phase 1 of your therapy (stabilization) working through traumatic memories is not the main focus. But that doesn’t stop trauma memory from coming up. So, what do we do with that? The answer is containment. We have already introduced you to the basic and advanced version and one that is littles-friendly. Now let us […]
Inner helpers (feat. Unicorn)
„Outside“ helpers are not always available. They go on vacation, they sleep, they have a private life,too. While it is necessary to build a network of helpers on the outside you can also find help on the inside. And it will be just what you need, because you created it yourself. Let’s talk about inner […]
The jumping Box -more containment (guided imagery)
Some traumatized people (or Littles) struggle using a safe/vault for Containment, because it triggers memory. I don’t have to explain that; if it’s you, you know exactly what I mean. Containment can also be a great relief and that is why I want to share a variation that could be easier and definitely will be […]
The Light of Truth (advanced guided imagery)
This is not the classic light imagery. Today we will work with colored light that does not enter the body. This specific exercise helps to reduce transference, but as you will see the basic idea offers almost endless possibilities. Feel free to develop your own version of this and adapt it to your needs. Please […]
Healing Light (guided imagery)
The following is our version of the basic light exercise. It can help you regulate your thoughts and feelings, decrease sensory memory (body flashbacks) and help you to relax and get grounded. Working with a cleansing light is especially helpful when imagery of water is a problem for you. Please find a comfortable […]
The magic store (guided imagery)
In this guided imagery we will explore a special store full of magical items that can help us get through the day. The idea is to add strength where we feel weak, increase a sense of safety and protection and grow courage for tricky situations ahead. Some might want to start their day with this […]