Less than 18 guided visualization. guided visualization is a very powerful form of meditation. It's also comparatively easy since all the work is done for you. You just have to listen and try to visualize the images being described. By the way, I'm using the terms guided meditation, guided visualization guided imagery and mental rehearsal pretty interchangeably here. brain scans show that when we imagine an event, our thoughts light up the areas of the brain that are triggered during the actual event.

So the brain doesn't know the difference between an actual event and a visualization. This is why all professional athletes do mental practice visualizing themselves performing their sport in addition to physical practicing 2004 study found that volunteers were able to increase muscle strength simply by imagining using the muscles. Some coaches even go so far as saying that sports are 90% mental and only 10% physical. World Champion golfer jack Nicklaus is quoted as saying, I never hit a shot not even in practice without having a very sharp infocus picture of it in my head. I was placed first in an equestrian event by having visualized myself riding the course, at least 30 times before I ever even got on the horse. My brain and my body knew exactly what to do because it was if they'd already written it 30 times.

It was a personal best because I was far from the best writer in my classes. The mental rehearsal was the key. So if you see yourself relaxing in a beautiful garden or at the beach, you're body will respond as if it's their research has established that guided imagery has a positive impact on health, creativity and performance. As little as 10 minutes of imagery can reduce blood pressure, lower cholesterol and glucose levels heighten short term immune cell activity, reduce blood loss during surgery and morphine use after it. lessen headaches and pain, increased skill at skiing, skating, tennis, writing, acting and singing, accelerate weight loss and reduce anxiety. It's also been shown again and again to reduce the adverse effects of chemotherapy and radiation therapy, especially nausea, depression, soreness and fatigue.

So if you listen to a guided meditation, don't worry if you don't have time to listen to all of it. Listen for as long as you can and you'll still receive benefit. I have two guided meditations included in the next parts of lesson 18 give them a try. If you find you enjoy guided meditations, I have more on my website Molly Larkin calm