Guided Visualization for Transforming Stress & Expanding Consciousness
The following exercise was inspired by EMDR, a free association process I use as part of my psychotherapy practice. EMDR resolves traumatic memories by activating the brain’s natural tendency to heal itself. Sometimes EMDR evokes symbolic mental imagery that redefines how clients relate to their emotional wounds.
Extensive exploration beyond my clinical work has revealed how symbolic images can be a source of higher wisdom. They are a Divine language that bypasses the limitations of our logical minds. The visualization practice below uses the power of imagery to support stress reduction and consciousness expansion. Please know that it is not a substitute for professional mental health support. Enjoy the journey!
—Eric Dean, LAC
TruthSeer: The Loving Witness · Original Art by Eric (learn more)
GUIDED VISUALIZATION
The next time you're feeling stressed or anxious, close your eyes and picture an image in your mind that represents the stressful moment you're having.
Maybe you see a snowball rolling down a hill or a dumpster fire. You don't need to overthink it, just go with whatever comes up.
OPTIONAL: throughout the exercise, write down what comes to mind in a few words or leave an audio recording running while you vocalize what you see. Having a trusted other present while you share your experience is also welcome. Being “witnessed” in any way can help make the visualization process more tangible and alive.
Once you have your initial image, zoom out as if you were a camera. Allow new imagery to come into your mind's eye.
Take note of what you see and how you feel, then zoom out again.
Keep zooming out and noticing how you feel until you can't do so anymore, until your mind has reached its limit.
Once you've hit your end point, again take note of how you feel, then zoom all the way back in to the original image.
What do you notice about the image? How do you feel about the stressful experience now? Take note of any shifts that have taken place.
WANT MORE INNER EXPLORATION?
Click below to receive a free tarot reading featuring original art by Eric (the author).
REFLECTION QUESTIONS
How did you relate to your challenge when you started vs. after you finished the exercise?
What was it like to document your experience / be witnessed?
What other aspects of your life might you be able to apply this to?
I’d love to know how this went for you!
Eric Dean · @theecdean · eric@ericcdean.com
This exercise comes from Essence Activation (EA), a unique free association process that uses mental imagery, body awareness, movement, and more to expand consciousness and deepen self-expression. Learn more about EA here.
ABOUT THE AUTHOR
Eric Dean is a seer, artist, guide, and psychotherapist who works and plays in the mountains of Flagstaff, AZ. Eric feels most alive when facilitating co-creative journeys that he transforms into custom art pieces. Earthy and spiritual, Eric finds joy in ecstatic dance, music circles, mountain biking, snowboarding, bouldering, and other adventures with friends.
