•Duringthispause,takeabriefinventoryofhowyoufeelinyourbodyandmind.Makesureyouarenotforcingorstraining,and
thatyouarecomfortablewithyourbreathing. •Makesureyouarecomfortableatalltimeswhileyouareperformingthispowerfulbreathingexercise.Ifyoutrytoprolong
thepauselongerthanyoucanhandle,youwillexperiencebreathdeprivation,discomfort,andasensationofforcingorstraining.Additionally,therhythmofyourbreathingwillnotbesmoothandflowing,butratherjerkyandinterrupted.Asyoubreatheout,andthenagainasyoubreathein,andevenduring
thepause,yourbreathshouldbesmoothandflowing,andyoushouldfeelcomfortableandpleasurablesensations. Inthebeginning,dothisbreathingexercisefornomorethan3to
5minutesatatime,andnotmorethanfourtimesaday,nomatter
howpleasurableandrelaxingyoumayfindit.Eventhoughitisgentleandsoothing,thistechniqueisalsoextremelypowerfulandsubtle,andyoucanoverdoit,especiallyinthebeginning.Intime,
youcanbuildupto20to30minutesatatime. •Also,overtime,youcangentlyprolongthepausebetweeneachinspirationandexpirationforuptooneminute,orevenlonger.Remembertofocusyourawarenesswithin,andtakeabriefinventoryofyourbodyandmindduringthispause.Duringthe
pause,whichisatimeofcompletecessationofrespiration,anaccompanyingslowingdownofphysiologicalprocessesandmentalactivitiesoccurs.Thisslowingdowncanbecalmingandpeaceful,anditisextremelybeneficialtoyourhealingsystem,which,asyou’llrecall,doesitsbestworkwhenyourbody’sinter
nalenvironmentisquietandcalm. Breathingexercisescalmthemindandbody,andtheyareextremelybeneficialtoyourhealingsystem.Incorporatetheseexer
cisesintoyourdailyroutine,andbeforelongyou’llbegintoseetheirremarkableeffects. 358ActivatingYourHealingSystemWhenYou’reSick
GuidedImagerytoStrengthen
andFortifyYourHealingSystem
Yourbraintranslatesmentalimagesintoelectricalandchemicalsignalsthataretransmittedtoyourbody.Becauseofthisdeepconnectionbetweenyourbrainandyourbody,thetechniquesofvisualizationorguidedimagerycanbeapowerfulwaytoactivate,strengthen,andfortifyyourhealingsystem.Manystudieshaveshownthehealth-enhancingbenefitsofguidedimageryandvisualizationtechniquesinhelpingmotivatedpatientsovercomeseriousillnesses,includingcancerandheartdisease. (Formoreinformation
onguidedimageryandvisualization,seeChapter6.) “MeetingYourHealingSystem”Guided-VisualizationTechnique
Beginthistechniqueasyouwouldtherelaxationtechniquesdescribedearlierinthebook,suchasDeepRelaxation,ProgressiveRelaxation,orBlueSkyFloatingonYourBackRelaxation.Readthroughthedirectionscompletelyonceortwicebeforeyouattempt
topracticeit.Youmayalsowanttogetataperecorderandrecord
yourownvoiceasyoureadthroughthisexercise.Thenyouwillbe
abletocloseyoureyesandlistentoyourownvoiceguideyouthroughtheimagery.Followthesesimplestepstodothistechnique:
oMakesureyouareinacomfortableposition,lyingonyourback
withyoureyesclosed. oFocusonyourbreathingasyouallowyourmindandbodyto
relaxcompletely. oAsyoubegintofeelyourselfbecomingrelaxed,takeadeep,sigh
ingbreath.Asyoubreatheout,letallthetensionleaveyourbody. oTakeasecond,deep,sighingbreath,and,asyoubreatheout,allowyourmindandbodytobecompletelyrelaxed.Makesure
youfeelcompletelyrelaxedbeforeyouproceedfurtherwiththisexercise.Itisimportantnottohurryorrushthroughthisstep. oAfteryouaresomewhatrelaxed,keepyoureyesclosed,andallow
animagetoforminyourmindofanyquiet,serene,uplifting
AdditionalMethodsandTechniques 359
place.Yourimagecouldbeabeautifuloutdoorsettingorinsidein
afavorite,cozyroomofahouse.Itcouldbeaplaceyouhaveactu
allybeentoinreallife,aplaceyousawinapicture,oratotallyfreshimagethatyouhaveneverseenbefore.‘Whateverimagebeginstoappear,donotforceorstrainwiththeimagery~anddo
notjudgeitinanyway. *Asyoucontinuetobreatheandrelax,bepatientwiththeimagery.Allowittokeepforminginyourminduntilyouhave
afairlyclearpictureoftheplace. •Onceyourspecialplacebeginstocomeintofocus,andyouhave
afairlyclearideaofwhereyouare,continuetobreathedeeply
andrelax. •Allowtheimagetobecomeclearerandmorewelldefined. •Noticeallthesenses,andanswerthesequestionsinyourmind:•
•Whatarethesights?‘Whatarethesounds?‘Whatarethesmells? •‘Whatkindofdayisit?Whatdoestheskylooklike?‘Where
isthesun? •Whatdoesthecountrysideorsurroundingenvironment
looklike? •Whatsensationsareyoufeelingonyourskin? •‘Whatistheairquality?Isitcoolorwarm?Istherehumid
ity,orisitdry?Arethereanybreezes? •Whatareyouwearing? •Breathedeeplyandrelaxasyouallowyourmindtoabsorbtheimages. *Findaplacetositdown(or,ifyoufeelmorecomfortable,toliedown,orevenstand)inyourquiet,specialplace.Inyourimage,makesureyouareinacomfortableposition. •Onceyouarecomfortableinyourspecialplace,allowyourawarenessandimaginationtogoinsideyourbody. •Seeyourselfexaminingtheinnerworkingsofyourbodyasyougentlysurveythelandscape. 360ActivatingYourHealingSystemWhenYou’reSick
oAsyoumovearoundwithinthevariousstructuresandtissuesof
yourbody,imagineyourselfgoingonajourneyofdiscovery. oFindaquietplace,deepwithintherecessesofyourbody’sinter
nalenvironment,whereyoufeelsafeandprotected. oStopandrelaxonceyou’vefoundaplacewhereyoufeelcomfortable.Letyourintuitionguideyou. 0Breathedeeply,andallowyourselftorelaxinthisquietplacewithinyourbody. oSeeyourselfwaitingwithanticipation,asyoupreparetomeet
yourhealingsystem. 0Waitforthefirstimagetoformasyourhealingsystembeginsto
comeintoview. oAsyoubegintogetthefirstglimpsesofyourhealingsystem,allowwhateverimageisdevelopingtoformonitsown.Thereis
norightorwronghere,sothereisnoneedtojudgeanythingabouttheimage.Ifanimageformsthatistotallyunexpected,whichisoftenthecase,welcomeit.Doyourbestnottoreject
orbeafraidoftheimageofyourhealingsystemthatyourimaginationpresentstoyou. oAllowtheimageofyourhealingsystemtocomeintoclearerfocus.Noticeallyoucanaboutitsshape,dimensions,color,tex
ture,andwhetheritismovingorstill. oYourhealingsystemmayevenappearintheformofaperson,animal,orsomeothercreature.Itmightevenhaveafaceora
name. oWhenyouhaveafairlyclearpictureofyourhealingsystemin
yourmind,allowyourselftocomecloseenoughtoitsoyoucanhaveaconversationwithit.Oritmaybesopowerfulthatyou
aremorecomfortablesteppingbackandcreatingdistance.Find
thedistancethatfeelsbestforyou,andadjustyourpositionto
theimagesothatyouarecomfortable. oJustasyouwoulduponmeetinganewfriendforthefirsttime,introduceyourselftoyourhealingsystem.Oryoumayfeelasif
youaremeetinganoldfriendafteralongtime,andyouarereintroducingyourself. AdditionalMethodsandTechniques 361
~Youmaywanttotellyourhealingsystemhowyoufeel.Ifyou
areinpain,youmaywanttosharethis,oryoumaybeangrywithitbecauseyouthinkit’snotbeendoingsuchagoodjobofprotectingyourhealth.Tellitthis.Oryoumayfeelmorecomfortableaskingyourhealingsystemmorequestionsandgetting
toknowitfirst,beforeyoutellithowyoufeel. •Ifyouareinpain,youmayaskyourhealingsystemhowitcan
healyourpain.Ifyouaresickorhaveanillness,youmaywant
toaskithowtohealandgetbetter. •Askyourhealingsystemwhetheryoumightbedoingsomethingthatisinterferingwithitswork.Askwhetherthereissomething
youareneglectingtodotokeepyourhealingsystemstrongandvibrant.Askhowyoucanimproveyourlifestyleandyourdailypersonalhealthhabitsinsupportofitswork. •Askyourhealingsystemhowyoucangettoknowitbetter,and
whatitneedstobehealthyandstrong. •Continuetoaskasmanyquestionsasyoulike. •Remembertolistenattentivelytotheanswersthatwillbeforthcoming.Theremaybeaslightdelayinreceivingtheinforma
tion,sodon’trushtheresponses,orbeinahurry. •Whenyouaredone,remembertosay“Thankyou”toyourhealingsystem. •Findoutwhenyoucanmeetagain. •Scheduleanappointmentforthenexttimeyouwillmeet.Doingthisisveryimportanttohelpyoustayaccountablefor
yourroleinthisongoinginternaldialoguewithyourhealingsystem.Becauseyourhealingsystemispunctualandalwaysavailabletoyou,itwilldefinitelyshowupatwhatevertimeand
dateyouspecify,butyoumustbespecific. •Whenyouarefinished,say“Goodbye”toyourhealingsystem. Afteryouhavecompletedthisguidedimagery/visualizationexercise,takeafewmomentstoreflectontheexperience.Takeapenandnotebookandwritedownasmuchinformationabouttheexperienceasyoucanremember.Whatnewinsightsdidyougain?Make
362ActivatingYourHealingSystemWhenYou’reSick
anactionplanbasedonnewideasorinformationthatyourhealingsystemhassharedwithyouinyourimagerydialogue.Nowitisuptoyoutoimplementtheseideasinyourdailylife. So,whatareyouwaitingfor?Doittoday!Ifyoustayintouchwith
yourhealingsystem,you’llseethatitwillfunctionbetterandworkhardertokeepyouhealthyandstrong. RESOURCES
RecommendedReading
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NY:Doubleday,1986.Benson,Herbert,M.D.TheWeilnessBook.NewYork:BirchLanePress,1992.Borysenko,Joan.MindingtheBody,MendingtheMind.NewYork:BantamBooks,1988.Breslow,Rachelle.WhoSaidSo? :AWomen’sFascinatingJourneyofSelfDiscoveryandTriumphoverMultzpleScierosis.Berkeley:CelestialArts,1991.Brownstein,Arthur,M.D.HealingBackPainNaturally.GigHarbor,WA:Harbor
Press,1999.Cawood,FrankW.HighBloodPressureLoweredNaturally.PeachtreeCity,GA:FC,&
APublishing,1996.Chopra,Deepak,M.D.AgelessBody,TimelessMind.NewYork:BantamBooks,1993.Chopra,Deepak,M.D.QuantumHealing.NewYork:BantamBooks,1990.Cortis,Bruno,M.D.HeartandSoul.NewYork:VillardBooks,1995.Cousins,Norman.AnatomyofanIllness.NewYork:BantamBooks,1985.Cousins,Norman.HeadFirst:TheBiologyofHope.NewYork:E.P.Dutton,1989.Dossey,Larry,M.D.HealingWords.SanFrancisco:HarperCollins,1993.Eliot,Robert,M.D.IsItWorthDyingFor?NewYork:BantamBooks,1989.Golan,Ralph,M.D.OptimalWellness.NewYork:BallantineBooks,1995.Goleman,DanielandJoelGurin.MindBodyMedicine:HowtoUseYourMindforBetterHealth.Yonkers,NY:ConsumerReportsBooks,1993. Hay,Louise.YouCanHealYourLife.Carlsbad,CA:HayHouse,1997. 364 Resources
Hirshberg,CaryleandMarcIanBarasch.RemarkableRecovery.NewYork:RiverheadBooks,1995.Hirshberg,Caryle,et.al.TheArtofHealing.Atlanta:TurnerPublishing,1993.Ivker,Rob.Thriving.NewYork:CrownPublishers,1997.Jampolsk~Gerald,M.D.Forgiveness.Hillsboro,OR:BeyondWordsPublishing,1999.Jampolsky,Gerald,M.D.LoveIsLettingGoofFear.Berkeley:CelestialArts,1988.Laskow,Leonard,M.D.HealingwithLove.SanFrancisco:HarperCollins,1992.Locke,Steven,M.D.TheHealerWithin:TheNewMedicineofMindandBody.New
York:E.P.Dutton,1986.Myss,Caroline.WhyPeopleDon’tHealandHowTheyCan.NewYork:ThreeRivers
Press,1997.Northrup,Christiane,M.D.Women~Bodies,WomeniWisdom.NewYork:BantamBooks,1998.O’Regan,BrendanandCaryleHirshberg.SpontaneousRemissions.Sausalito,CA:InstituteofNoeticSciences,1993.Ornish,Dean,M.D.Dr.DeanOrnish}ProgramforReversingHeartDisease.NewYork:RandomHouse,1990.Pagano,Jon.HealingPsoriasis.EnglewoodCliffs,NJ:ThePaganoOrganization,1991.Pinckney,Neal.HealthyHeartHandbook.DeerfieldBeach,CA:HealthCommunications,1996.Pleas,John.Walking.NewYork:NortonBooks,1987.Roizen,Michael,M.D.RealAge.NewYork:CliffStreetBooks,1999.SchatzPullig,Mary,M.D.BackCareBasics.Berkeley:RodmellPress,1992.Siegel,Bernie,M.D.HowtoLiveBetweenOfficeVisits.NewYork:HarperCollins,1995.Siegel,Bernie,M.D.Love,MedicinethMiracles.NewYork:HarperandRow,1986.Siegel,Bernie,M.D.Peace,Loveth~Healing.NewYork:HarperandRow,1989.Siegel,Bernie,M.D.PrescriptionsforLiving.NewYork:HarperCollins,1998.Simon,David,M.D.VitalEnergy.NewYork:JohnWileyandSons,2000.Simonton,0.Carl,M.D.GettingWellAgain.NewYork:BantamBooks,1988.Simonton,0.Carl,M.D.HealingJourney.NewYork:BantamBooks,1992.Sinatra,Stephen,M.D.OptimumHealth.NewYork:Lincoln-BradleyPublishingGroup,1996.Teitelbaum,M.D.FromFatiguedtoFantastic.NewYork:AveryPublishingGroup,1996. Weil,Andrew,M.D.SpontaneousHealing.NewYork:Knopf,1995.Whitaker,Julian,M.D.ReversingDiabetes.NewYork:WarnerBooks,1990.Whitaker,Julian,M.D.ReversingHeartDisease.NewYork:WarnerBooks,1988.Yanker,GaryandKathyBurton.WalkingMedicine.NewYork:McGraw-Hill,1990. StressManagement,Relaxation,Meditation,Breathing,andImagery
Benson,Herbert,M.D.TheRelaxationResponse.NewYork:AvonBooks,1976.Carrington,Patricia.FreedominMeditation.GardenCity,NY:AnchorBooks,1978.Monroe,Robin,R.Nagararhna,M.D.,andH.R.Nagendra.YogaforCommonAilments.NewYork:FiresideBooks,1990.Nagendra,HR.Pranayama.Bangalore,India:VivekanandaYogaInstitutePublications,1999.Payne,LarryandGeorgFeurstein.YogaforDummies.FosterCity,CA:IDGBooks,
1999. Resources 365
Payne,Larry.YogaRx.NewYork:BroadwayBooks,2002.Rossman,Marty,M.D.HealingYourselfAStep-by-StepProgramforBetterHealthThroughImageiy.NewYork:PocketBooks,1989.Sedlacek,Keith,M.D.FindingtheCalmWithinYou.NewYork:SignetBooks,1990.Srikrishna,M.B.B.S.EssenceofPranayama.Bombay,India:KaivalyadharnaPress,1996.Zinn,Jon-Kabat.FullCatastropheLiving.NewYork:DeltaBooks,1990. Nutrition
Agatston,Arthur,M.D.SouthBeachDiet.Emmaus,PA:RodalePress,2003.Baich,JamesF.,M.D.andPhyllisA.Balch.PrescriptionforNutritionalHealing.Garden
CityPark,NY~AveryPublishingGroup,1990.Ballantine,Rudolph,M.D.DietandNutrition.Honesdale,PA:HimalayanInternationalInstitute,1978.Barnard,Neal,M.D.FoodforL~.NewYork:CrownPublishers,1993.Griffith,H.Winter,M.D.Vitamins.Tucson,AZ:FisherBooks,1988.Haas,Elson,M.D.StayingHealthywiththeSeasons.Berkeley:CelestialArts,1981. Lane,Theresa(Ed.).FoodsThatHarm,FoodsThatHeal.Pleasantville,NY~Reader’sDigestBooks,1997.Lappe,FrancisMoore.DietforaSmallPlanet.NewYork:BallantineBooks,1982.Melina,Vesanto,BrendaDavis,andVictoriaHarrison.BecomingVegetarian.Summertown,TN:BookPublishingCompany,1995.Nedley,Neil,M.D.ProofPositive:HowtoReliablyCombatDiseaseandAchieveOptimalHealthThroughNutritionandL,fes~yle.Ardmore,OK:NedleyPublishing,1998.Null,Gary.CompleteGuidetoHealthandHealing.NewYork:DeltaBooks,1984.Ornish,Dean,M.D.EatMore,WeighLess.NewYork:HarperCollins,1993.Robbins,John.DietForaNewAmerica.Walpole,NH:StillpointPublishing,1987.Rubin,Jordan.PatientHealThyselfTopanga,CA:FreedomPress,2003.Sears,BarryTheZone.NewYork:HarperCollins,1995.Shintani,Tern,M.D.EatMore,WeighLessDiet.Honolulu,HI:HalpaxPublishing,1993. U.S.Dept.ofAgriculture.HandbookoftheNutritionalContentsofFoods.NewYork:DoverPublications,1975.Weil,Andrew,M.D.EatingWellforOptimumHealth.NewYork:Knopf,2000. NaturalHealing
Chan,Luke.101MiraclesofNaturalHealing.Cincinnati,OH:BenefactorPress,1997.Guinness,AlmaE.(Ed.).FamilyGuidetoNaturalMedicine.Pleasantville,NY:Reader’sDigestBooks,1993. Page,Linda.HealthyHealing.CarmelValleyCA:TraditionalWisdom,2000.Weil,Andrew,M.D.NaturalHealth,NaturalMedicine.Boston:HoughtonMuffin,1990. OrganizationsforHealing
AcademyForGuidedImagery30765PacificCoastHighway#369
366 Resources
Malibu,CA90265800-726-2070www.interactiveimagery.com
AmericanHolisticHealthAssociation
P.O.Box17400Anaheim,CA92817-7400714-779-6152www.ahha.org
AmericanHolisticMedicalAssociation
12101MenaulBlvd.NE,SuiteCAlbuquerque,NM87112505-292-7788www.holisticmedicine.orgAssociationforAppliedPsychophysiologyandBiofeedback10200West44thAvenue,Suite304WheatRidge,CO80033wwwaapb.org
CenterforAttitudinalHealing
33BuchananDriveSausalito,CA94965415-331-6161www.attitudinalhealing.org
CenterforMind-BodyMedicine
5225ConnecticutAve.NW,Suite414Washington,DC20015202-966-7338www.cmbm.orgCommonwealCancerHelpProgramPU.Box316
451MesaRoadBolinas,CA94924415-868-0970www.commonweal.org
HawaiiStateConsortiumofIntegrativeMedicine
932WardAve.Suite600Honolulu,HI96814808-535-5559www.blendedmed.net
InstituteofNoeticSciences
101SanAntonioRoadPetaluma,CA94952707-775-3500www.noetic.org
Resources 367
IntegrativeMedicineAlliance
180MassachusettsAve.Arlington,MA02474617-648-9866www.integrativemedalliance.orgMind/BodyMedicalInstitute
824BoylstonSt.ChestnutHill,MA02467617-991-0102
Tollfree:866-509-0732www.mbmi.org
NationalCenterForComplementaryandAlternativeMedicineNationalInstitutesofHealthBethesda,MD20892www.nccam.nih.govinfo@nccam.nih.gov
PreventiveMedicineResearchInstitute
900BridgewaySausalito,CA94965415-332-2525www.pmri.org
PrograminIntegrativeMedicine
Dr.AndrewWeilUniversityofArizonawww.drweil.comwwwinregrativemedicine.arizona.edu
ScrippsCenterforIntegrativeMedicine10820NorthTorreyPinesRoad
LaJolla,CA92037858-554-3971www.scrippsfoundation.org
SimontonCancerCenter
P.O.Box6607Malibu,CA90264818-879-7904
Tollfree:800-459-3424www.simontoncenter.comsimontoncancercenter@msn.com
CousinsCenterforPsychoneuroimmunologyUCLANeuropsychiarricInstitute
300UCLAMedicalPlaza,Suite3109
Box957076
LosAngeles,CA90095-7076310-825-8281www.npi.ucla.edu/center/cousins
AbouttheAuthor
ARTBROWNSTEIN,M.D.hasbeentalkingwithhispatientsabout
thebody’sextraordinaryabilitytohealitselfforalmostaslongas
he’sbeenadoctor.Inhislonganddistinguishedcareerasanaward-winningphysician,educator,andspeakerhehaswitnessedthousand
ofcasesofextraordinaryhealingachievedbypatientswhowereable
totapintotheirownhealingpowers.Hisownremarkablerecoveryfromdebilitatingbackpain,withouttheuseofdrugsorsurgeryinspiredhisfirst,highlysuccessfulbook,HealingBackPainNaturally. Dr.BrownsteinisaDiplomateoftheAmericanBoardofPreventiveMedicineandaFoundingDiplomateoftheAmericanBoard
ofHolisticMedicine.HeisalsoAssistantClinicalProfessorofMedicineattheUniversityofHawaii,andformanyyearshewasDirectorofthePrincevilleMedicalClinicinPrinceville,Hawaii.Dr.BrownsteinhasworkedwithDr.DeanOrnishinDr.Ornish’sverysuccessfulprogramforreversingheartdisease,whichreliesheavilyon
thebody’sabilitytohealitself. Dr.BrownsteinliveswithhiswifeandsoninHawaii. AlsobyDr.Brownstein
Inhisfirstbook,HealingBackPainNaturally:TheMind-BodyProgramProventoWork,Dr.ArtBrownsteintellshowhelearnedtopermanentlycurehimselfafterenduring20yearsofcrippling
backpain. Dr.Brownsteinincorporatedthe
lessonsofhisownextraordinary
healingintotherevolutionaryandworld-famousBacktoLifeprogram,
whichhassincecuredthousandsof
otherpatientswithoutdrugsorsur
gery.InHealingBackPainNaturally,
Dr.Brownsteinleadsyouthrough
theprogramstep-by-step,showing
howyou,too,cantriumphoverpainrediscoverthejoyofliving. Brownsteinhaswrittenapersonal,practical,andinformativebook
helppeoplepreventandtreatbackpain.Itsapproachisconsistent
thephilosophyofintegrativemedicinethatIteach,anditscontentscientificallyaccurateandfullofhopeforsufferers.”
—AndrewWell,M.D.Founder,TheCenterforIntegrativeMedicineAuthorofNaturalHealth,NaturalMedicine;SpontaneousHealing;and8WeekstoOptimumHealth
\HealingBackPainNaturallyonlineat
~www.harborpress.com. byphone,calltoll-free888-851-9090. a
AlsobyDr.Brownstein
Inhisfirstbook,HealingBackPainNaturally:TheMind-BodyProgramProventoWork,Dr.ArtBrownsteintellshowhelearnedtopermanentlycurehimselfafterenduring20yearsofcrippling
backpain. Dr.Brownsteinincorporatedthe
lessonsofhisownextraordinary
healingintotherevolutionaryandworld-famousBacktoLifeprogram,
whichhassincecuredthousandsof
otherpatientswithoutdrugsorsur
gery.InHealingBackPainNaturally,
Dr.Brownsteinleadsyouthrough
theprogramstep-by-step,showing
howyou,too,cantriumphoverpain
andrediscoverthejoyofliving. “Dr.Brownsteinhaswrittenapersonal,practical,andinformativebook
tohelppeoplepreventandtreatbackpain.Itsapproachisconsistent
withthephilosophyofintegrativemedicinethatIteach,anditscontent
isbothscientificallyaccurateandfullofhopeforsufferers.”
—AndrewWeil,M.D.Founder,TheCenterforIntegrativeMedicineAuthorofNaturalHealth,NaturalMedicine;SpontaneousHealing;and8WeekstoOptimumHealthff1h~pc—ANnR,%’.MI)
OrderHealingBackPainNaturallyonlineatwww.harborpress.com. Ortoorderbyphone,calltoll-free888-85 I-9090. ‘1
Extraordinary_Healing_-_the_amazing_power_of_your_body_s_secret_healing_system.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        •Duringthispause,takeabriefinventoryofhowyoufeelinyourbodyandmind. Makesureyouarenotforcingorstraining,and
thatyouarecomfortablewithyourbreathing. •Makesureyouarecomfortableatalltimeswhileyouareperformingthispowerfulbreathingexercise. Ifyoutrytoprolong
thepauselongerthanyoucanhandle,youwillexperiencebreathdeprivation,discomfort,andasensationofforcingorstraining. Additionally,therhythmofyourbreathingwillnotbesmoothandflowing,butratherjerkyandinterrupted. Asyoubreatheout,andthenagainasyoubreathein,andevenduring
thepause,yourbreathshouldbesmoothandflowing,andyoushouldfeelcomfortableandpleasurablesensations. Inthebeginning,dothisbreathingexercisefornomorethan3to
5minutesatatime,andnotmorethanfourtimesaday,nomatter
howpleasurableandrelaxingyoumayfindit. Eventhoughitisgentleandsoothing,thistechniqueisalsoextremelypowerfulandsubtle,andyoucanoverdoit,especiallyinthebeginning. Intime,
youcanbuildupto20to30minutesatatime. •Also,overtime,youcangentlyprolongthepausebetweeneachinspirationandexpirationforuptooneminute,orevenlonger. Remembertofocusyourawarenesswithin,andtakeabriefinventoryofyourbodyandmindduringthispause. Duringthe
pause,whichisatimeofcompletecessationofrespiration,anaccompanyingslowingdownofphysiologicalprocessesandmentalactivitiesoccurs. Thisslowingdowncanbecalmingandpeaceful,anditisextremelybeneficialtoyourhealingsystem,which,asyou’llrecall,doesitsbestworkwhenyourbody’sinter
nalenvironmentisquietandcalm. Breathingexercisescalmthemindandbody,andtheyareextremelybeneficialtoyourhealingsystem. Incorporatetheseexer
cisesintoyourdailyroutine,andbeforelongyou’llbegintoseetheirremarkableeffects. 358ActivatingYourHealingSystemWhenYou’reSick
GuidedImagerytoStrengthen
andFortifyYourHealingSystem
Yourbraintranslatesmentalimagesintoelectricalandchemicalsignalsthataretransmittedtoyourbody. Becauseofthisdeepconnectionbetweenyourbrainandyourbody,thetechniquesofvisualizationorguidedimagerycanbeapowerfulwaytoactivate,strengthen,andfortifyyourhealingsystem. Manystudieshaveshownthehealth-enhancingbenefitsofguidedimageryandvisualizationtechniquesinhelpingmotivatedpatientsovercomeseriousillnesses,includingcancerandheartdisease. (Formoreinformation
onguidedimageryandvisualization,seeChapter6. ) “MeetingYourHealingSystem”Guided-VisualizationTechnique
Beginthistechniqueasyouwouldtherelaxationtechniquesdescribedearlierinthebook,suchasDeepRelaxation,ProgressiveRelaxation,orBlueSkyFloatingonYourBackRelaxation. Readthroughthedirectionscompletelyonceortwicebeforeyouattempt
topracticeit. Youmayalsowanttogetataperecorderandrecord
yourownvoiceasyoureadthroughthisexercise. Thenyouwillbe
abletocloseyoureyesandlistentoyourownvoiceguideyouthroughtheimagery. Followthesesimplestepstodothistechnique:
oMakesureyouareinacomfortableposition,lyingonyourback
withyoureyesclosed. oFocusonyourbreathingasyouallowyourmindandbodyto
relaxcompletely. oAsyoubegintofeelyourselfbecomingrelaxed,takeadeep,sigh
ingbreath. Asyoubreatheout,letallthetensionleaveyourbody. oTakeasecond,deep,sighingbreath,and,asyoubreatheout,allowyourmindandbodytobecompletelyrelaxed. Makesure
youfeelcompletelyrelaxedbeforeyouproceedfurtherwiththisexercise. Itisimportantnottohurryorrushthroughthisstep. oAfteryouaresomewhatrelaxed,keepyoureyesclosed,andallow
animagetoforminyourmindofanyquiet,serene,uplifting
AdditionalMethodsandTechniques 359
place. Yourimagecouldbeabeautifuloutdoorsettingorinsidein
afavorite,cozyroomofahouse. Itcouldbeaplaceyouhaveactu
allybeentoinreallife,aplaceyousawinapicture,oratotallyfreshimagethatyouhaveneverseenbefore. ‘Whateverimagebeginstoappear,donotforceorstrainwiththeimagery~anddo
notjudgeitinanyway. *Asyoucontinuetobreatheandrelax,bepatientwiththeimagery. Allowittokeepforminginyourminduntilyouhave
afairlyclearpictureoftheplace. •Onceyourspecialplacebeginstocomeintofocus,andyouhave
afairlyclearideaofwhereyouare,continuetobreathedeeply
andrelax. •Allowtheimagetobecomeclearerandmorewelldefined. •Noticeallthesenses,andanswerthesequestionsinyourmind:•
•Whatarethesights. ‘Whatarethesounds. ‘Whatarethesmells. •‘Whatkindofdayisit. Whatdoestheskylooklike. ‘Where
isthesun. •Whatdoesthecountrysideorsurroundingenvironment
looklike. •Whatsensationsareyoufeelingonyourskin. •‘Whatistheairquality. Isitcoolorwarm. Istherehumid
ity,orisitdry. Arethereanybreezes. •Whatareyouwearing. •Breathedeeplyandrelaxasyouallowyourmindtoabsorbtheimages. *Findaplacetositdown(or,ifyoufeelmorecomfortable,toliedown,orevenstand)inyourquiet,specialplace. Inyourimage,makesureyouareinacomfortableposition. •Onceyouarecomfortableinyourspecialplace,allowyourawarenessandimaginationtogoinsideyourbody. •Seeyourselfexaminingtheinnerworkingsofyourbodyasyougentlysurveythelandscape. 360ActivatingYourHealingSystemWhenYou’reSick
oAsyoumovearoundwithinthevariousstructuresandtissuesof
yourbody,imagineyourselfgoingonajourneyofdiscovery. oFindaquietplace,deepwithintherecessesofyourbody’sinter
nalenvironment,whereyoufeelsafeandprotected. oStopandrelaxonceyou’vefoundaplacewhereyoufeelcomfortable. Letyourintuitionguideyou. 0Breathedeeply,andallowyourselftorelaxinthisquietplacewithinyourbody. oSeeyourselfwaitingwithanticipation,asyoupreparetomeet
yourhealingsystem. 0Waitforthefirstimagetoformasyourhealingsystembeginsto
comeintoview. oAsyoubegintogetthefirstglimpsesofyourhealingsystem,allowwhateverimageisdevelopingtoformonitsown. Thereis
norightorwronghere,sothereisnoneedtojudgeanythingabouttheimage. Ifanimageformsthatistotallyunexpected,whichisoftenthecase,welcomeit. Doyourbestnottoreject
orbeafraidoftheimageofyourhealingsystemthatyourimaginationpresentstoyou. oAllowtheimageofyourhealingsystemtocomeintoclearerfocus. Noticeallyoucanaboutitsshape,dimensions,color,tex
ture,andwhetheritismovingorstill. oYourhealingsystemmayevenappearintheformofaperson,animal,orsomeothercreature. Itmightevenhaveafaceora
name. oWhenyouhaveafairlyclearpictureofyourhealingsystemin
yourmind,allowyourselftocomecloseenoughtoitsoyoucanhaveaconversationwithit. Oritmaybesopowerfulthatyou
aremorecomfortablesteppingbackandcreatingdistance. Find
thedistancethatfeelsbestforyou,andadjustyourpositionto
theimagesothatyouarecomfortable. oJustasyouwoulduponmeetinganewfriendforthefirsttime,introduceyourselftoyourhealingsystem. Oryoumayfeelasif
youaremeetinganoldfriendafteralongtime,andyouarereintroducingyourself. AdditionalMethodsandTechniques 361
~Youmaywanttotellyourhealingsystemhowyoufeel. Ifyou
areinpain,youmaywanttosharethis,oryoumaybeangrywithitbecauseyouthinkit’snotbeendoingsuchagoodjobofprotectingyourhealth. Tellitthis. Oryoumayfeelmorecomfortableaskingyourhealingsystemmorequestionsandgetting
toknowitfirst,beforeyoutellithowyoufeel. •Ifyouareinpain,youmayaskyourhealingsystemhowitcan
healyourpain. Ifyouaresickorhaveanillness,youmaywant
toaskithowtohealandgetbetter. •Askyourhealingsystemwhetheryoumightbedoingsomethingthatisinterferingwithitswork. Askwhetherthereissomething
youareneglectingtodotokeepyourhealingsystemstrongandvibrant. Askhowyoucanimproveyourlifestyleandyourdailypersonalhealthhabitsinsupportofitswork. •Askyourhealingsystemhowyoucangettoknowitbetter,and
whatitneedstobehealthyandstrong. •Continuetoaskasmanyquestionsasyoulike. •Remembertolistenattentivelytotheanswersthatwillbeforthcoming. Theremaybeaslightdelayinreceivingtheinforma
tion,sodon’trushtheresponses,orbeinahurry. •Whenyouaredone,remembertosay“Thankyou”toyourhealingsystem. •Findoutwhenyoucanmeetagain. •Scheduleanappointmentforthenexttimeyouwillmeet. Doingthisisveryimportanttohelpyoustayaccountablefor
yourroleinthisongoinginternaldialoguewithyourhealingsystem. Becauseyourhealingsystemispunctualandalwaysavailabletoyou,itwilldefinitelyshowupatwhatevertimeand
dateyouspecify,butyoumustbespecific. •Whenyouarefinished,say“Goodbye”toyourhealingsystem. Afteryouhavecompletedthisguidedimagery/visualizationexercise,takeafewmomentstoreflectontheexperience. Takeapenandnotebookandwritedownasmuchinformationabouttheexperienceasyoucanremember. Whatnewinsightsdidyougain. Make
362ActivatingYourHealingSystemWhenYou’reSick
anactionplanbasedonnewideasorinformationthatyourhealingsystemhassharedwithyouinyourimagerydialogue. Nowitisuptoyoutoimplementtheseideasinyourdailylife. So,whatareyouwaitingfor. Doittoday. Ifyoustayintouchwith
yourhealingsystem,you’llseethatitwillfunctionbetterandworkhardertokeepyouhealthyandstrong. RESOURCES
RecommendedReading
GeneralHealingBatmanghelidj,E,M. D. YourBody’sManyCriesforWater. FallsChurch,VA:GlobalHealthSolutions,Inc. ,1998. Bennet,HalZina. TheDoctorWithin. NewYork:ClarksonN. Potter,1981. Bennett,Cleaves,M.
3 to 5 minutes at a time, and not more than four times a day.
What is the recommended duration for the breathing exercise at the beginning?
You may want to share your feelings with your healing system, and ask it how it can heal your pain.
What should you do if you are in pain, according to the text?
To activate, strengthen, and fortify your healing system.
What is the purpose of the guided imagery/visualization exercise?
No, you should not force or judge the image, and allow it to come into focus on its own.
Can you force or judge the image of your healing system during the visualization exercise?
In the beginning, it is recommended to do the exercise 3 to 5 minutes at a time, and not more than four times a day, but you can increase the duration and frequency over time.
What is the recommended frequency of the breathing exercise?