Mindfulness meditation is self awareness from a neutral perspective. Witnessing oneself and one’s internal experience just as they are, is a powerful tool to help calm the nervous system and to build resilience to stress.

Guided imagery is using the imagination to influence the body to heal itself. The body cannot tell the difference between real and imaginary, so it can be directed to respond physiologically as though it were responding to something real. There are many studies going back decades to support using guided imagery as a legitimate healing modality.

These are integrated as part of the naturopathic care that I provide and also as stand alone offerings for health, well being and healing.

Here are some practices you can try:

Focus on your breath: Begin by simply observing your natural breathing. This anchors your attention and calms your mind. Accept distractions: When thoughts arise, notice them without judgment and gently return your focus to your breath or present moment.

Find a quiet space: choose a comfortable quiet spot where you won’t be interrupted. Sit or lie down, close your eyes, and take a few deep breaths to relax. Start simple: If visualization feels hard, imagine a basic image like a bubble or sunset. Don’t worry about vividness at first – clarity improves with practice. Build sensory detail: As you visualize, add sensory elements – notice colours, sounds, scents, textures, and even temperature. This makes the scene more immersive and calming. Engage all senses: Imagine not just the what you see, but also what you hear (birds, water), smell (flowers, sea air), and feel (warmth, breeze). Use reference images: If you struggle to create mental images, sketch or look at a picture of your chosen scene to help your mind visualize it. Don’t rush: Take your time to linger in the scene and savour the relaxation. When finished, gently return to the present and stretch if needed. Practice regularly: Like any skill, visualization and mindfulness become easier and more effective with daily practice, even for just a few minutes.

These techniques can help reduce stress, promote relaxation, and improve focus and well-being.