Originally this blog was going to be just about guided imagery and meditation and how it can be helpful in counseling. I was going to let you know how I was introduced to guided imagery years ago, when I worked the second shift at the local psychiatric hospital and struggled with falling asleep after working a shift that often ended around midnight, after completing an assessment with a client who was experiencing intense emotions.

I listened to the same recording for months as I tossed in bed chasing sleep. I think that recording saved my sanity! It focused on reducing stress and increasing success.

But I live in Virginia Beach and my city is the scene of the most recent horrifying shooting event. A dozen lives were lost on May 31st, 2019 and thousands more impacted by what happened.

My city is grieving and trying to make sense of something that is so senseless. Each person is, in their own way, struggling with a continuum of survival and safety to existential questions.

And as we are all reeling from the events my heart is both broken by the horrifying impact of a gun-wielding man and I am also gratified to know how those in our profession are so willing to step forward and help.

Each of us is trying to do our part in whatever way we can. My way was to hold a critical incident debriefing session in collaboration with five other trained counselors in my private practice office.

The six of us gathered respective resources. And each of us contributed. I decided to be intentional about the resource list that I compiled, making sure to include complementary and alternative modalities to let people know there are so many choices that can lead us toward health and healing.

Guided imagery is on my list.  

And so is mindfulness and meditation.

These modalities offer profound tools and strategies for turning inward and healing the wounds we have been carrying. Guided imagery has a solid research base that indicates it can be helpful for those who have cancer those with anxiety and even those who have experienced trauma. Among the best resources is Belleruth Naparstek’s book, Invisible Heros: Survivors of Trauma and How They Heal. In a presentation I attended around the time the book was released, she said she gathered everything she knew about guided imagery and crammed it in this incredible resource.

In recent years there’s been an explosion in the number of research articles about mindfulness and its partner, meditation. Mindfulness has been helpful for ADHD as well as calming anxiety, and plays a role in helping to resolve depression and also different forms of trauma. Early adopters of mindfulness will tell you that Jon Kabat-Zin’s Mindfulness Based Stress Reduction research and techniques were instrumental in getting them started.

All three of these approaches bring us into the present moment — the only moment that we have any true chance of impacting with our thoughts and feelings and focus.

For this blog I had intended to list resources related specifically to guided imagery mindfulness and meditation but I wanted to share with you the list I compiled for those impacted by the traumatic  event of this last week.

Here’s a list of Good practices for all of us:

We recommend connecting with services and resources that are healing-oriented and holistic– good for the body, mind and spirit.

• Move your body: Regular exercise (minimum of 21 min. per day; recommended 30 to 60 min.)

• Get a healthy amount of sleep

• Eat a healthy diet

• Journal Writing or Visual Journaling: Keep track (daily or weekly) of your experiences and moods, taking time to process the effects that experiences have on your life.

• Practice Prayer/Mindfulness/Meditation/Guided Imagery

• Consider Yoga/Tai Chi/Chi Gong; Reiki and Healing Touch

• Try Emotional Freedom Techniques, Thought Field Therapy, Acupressure, Acupuncture

• Get out into nature (take a “forest bath”) for 20 min.

• Take a multi-vitamin (for possible deficiencies)

• Get a regular massage (skin is our largest organ)

• Seek professional help (counseling CAN be helpful!)

Dr. Christine Berger is an assistant professor of counseling and is licensed as a professional counselor in Maryland and Virginia. She received her Ph.D. in Counselor Education and Supervision from Loyola University Maryland in 2009. Her research interests focus on the mental health applications of complementary and integrative therapies such as Emotional Freedom Techniques, energy healing, yoga, meditation, and mindfulness and she has published nationally on these topics. She is also a member of the executive board of the American Counseling Association division, the Association of Creativity in Counseling, and has been the Secretary of the Virginia Association of Counselor Education and Supervision. As a joint endeavor with Old Dominion University and the Integrative Therapies Institute, she offers training in complementary and integrative therapies to licensed professional counselors.

Suzan K. Thompson, Ph.D. is a licensed professional counselor in Virginia with over 30 years’ experience. She helps adults learn practical tools and strategies to manage anxiety, depression and trauma. Dr. Thompson also offers training in supervision as well as complementary and integrative therapies to professional counselors. Please visit: www.IntegrativeCounselingWellness.com