HI Annmarie:

Thank you so much for your thoughtful comment, it’s a great question. It sounds like you must have some tips of your own to share with us? Please do! When I see clients in the office, I definitely do have folks who struggle to visualize or focus for very long. For these folks, I am curious what you have found, but here’s what I would do. First, because I now work with largely high functioning teens and adults, I have the luxury of working in a highly collaborative way that is very empowering and usually quite effective because the client is helping to tailor the intervention to their particular needs.

I do this by offering choices – for example, we could do a visualization for the beach or under a tree, which one appeals to you more? Or, if someone is feeling overwhelmed with the idea of closing their eyes and visualizing, we talk together through ways of making it feel safer. These options might include holding a heavy stone or using a weighted lap blanket to create a sense of grousing, focusing on a point on the floor if closing their eyes feels to scary, etc.

I also use other mindfulness techniques that a lot of people enjoy, and that are a good alternative to visualizations. One is power doodling to music. You can find zillions of patterns on http://www.zentangle.com. I find it’s the most relaxing when people do it to some music that’s not too fast or too slow either without words, or in a language the client doesn’t speak. This seems to help the music set a mood without being distracting. Doodling is a great activity because it’s so easy, anyone can do it, and it can be very mindless, allowing the brain to get into that drifting space that is so important for overall health and well-being.

The other technique that I frequently use is called 3-2-1. People use this in different ways, I have also seen it as 5-4-3-2-1. I find 5 to be too long for some folks. So the idea is to focus on things you can see, hear, and physically feel. So in round 1, the client names 3 things she sees, 3 things she hears, 3 things she physically feels. In round 2 she names 2 things in each category, and in round 3, she names 1 thing in each category. The idea is to name all different things in each round. It’s such a successful grounding and mindfulness technique.

I hope some of these spark some ideas for you, Annmarie, but please do tell us, what works for you?

Thanks so much for stopping by!
Amy

Hi Shazia:

Thanks for dropping by! I especially appreciate this comment coming from you given the work you do in meditation. Meditation and visualization during pregnancy sounds like a wonderful way to relax and connect. I’m so glad that you have found the 5 minute self-care techniques useful. I think for moms especially, having tools to relax in short time periods is so helpful. I also find that feeling that you have permission to take care of yourself is key. It’s that self-care attitude – without it, you will always come last.

I’m so glad you have made some time for you and I’m so curious if you have made any art?!

All the Best,

Amy