The book, Spinning Inward by Maureen Murdock
, (Using Guided Imagery with Children for Learning, Creativity and Relaxation) is an excellent resource for introducing children, or anyone, of any age, to going within through meditation or visualization.
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Maureen offers many wonderful exercises in guided imagery here, 33, in fact, designed to teach relaxation, explore multi-sensual learning, improve skills and self-image, encourage creativity, and develop the ability to be calm and focused.
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Among the exercises is a beautiful relaxation meditation designed to foster healing, as well, called Waterfall of White Light. Also included in the collection, are exercises with titles like Crossing Senses, Skill Rehearsal with a Master Teacher, Time Traveling, The Ally Within, Heart Meditation, Clearing Space, Sanctuary, and Knowing Your Potential.
Guidelines with each exercise give you:
suggested ages (some can be used with children as young as three, most are appropriate for all ages, up to and including adults)
time required (typically from 5 to 10 minutes, some even shorter, a few a little more extensive) and
time for follow up (if anyone wants to share any part of their experience or write or draw or express themselves in some other creative way)
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The guidelines make it especially easy if you’re looking for meditations you can use with students in a classroom, or in workshops for adults. They work well for self-hypnosis, too. Try recording some of your favorites and listening to one for 5 to 10 minutes a day. Some parents have even used some of them like bedtime stories. If you do that, just change the suggestion at the end from waking up to letting yourself fall asleep and have pleasant dreams.
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Maureen offers many, many other practical tips, as well. One idea I liked was her suggestion to give fidgeters a small ball of clay to hold while doing an exercise. Another one was to engage the participants as they come back to awareness. Most often, at the end of a meditation session, you’ll be led to return to awareness to the count of 5 while listening to the suggestion to keep the peaceful feelings with you. Maureen Murdock counts all the way to 10, inviting those meditating to join her in counting when she reaches the number 6. For example, “In a moment I will count to ten. Join me at the count of six, opening your eyes at ten, feeling refreshed and alert…”
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To give you a sample of what you will find, I’ve included an excerpt below from an exercise that’s a great introduction to the whole experience. From the section called Learning with All the Senses, it’s especially good for activating your creativity. It’s designed to help you become more keenly aware of your senses and to notice which ones you may use most easily. Paying attention to which images are most vivid for you may help you discover which learning styles you’ll find most effective.
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Maureen suggests changing the exercises in whatever way suits your needs. I took her suggestion and substituted some different images for the some of the originals. Whenever I use guided imagery, I always like to be sure people know that it’s not only OK, it’s actually good to change the images, if the ones suggested are not to your liking. So, for example, when you encounter the suggestion to think of the smell of pine trees, if you’re thinking, “But pines trees make me sneeze!”, you can change the image to something you like instead, like the smell of pizza or mint tea.
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The whole idea is to have a positive experience. Changing the images as you go along becomes part of the process of learning to pay attention to your thoughts and to recognize your power to choose different ones. Let any undesired image go and choose one that you prefer instead.
What follows is an excerpt adapted from an exercise called:
Multi-sensory Imagery
As always, begin by getting comfortable in a place where you won’t be disturbed for a little while.
After helping you to relax, the meditation begins by saying:
In a moment I will suggest to you several images on each side of your brain.
I’ll pause after each suggestion so you’ll have a moment to experience each image.
Just keep your eyes closed and then begin by looking to the left side of your brain.
On the left side, let yourself experience the color blue….
Now let that image go and look up into the right side of your brain.
On the right side, let yourself experience the color orange….
Each time you change sides, let the last image go and allow yourself to experience a new one.
Now, on the left, you experience the texture of something soft, like the skin of a baby’s cheek….
on the right, the texture of something rough, like tree bark….
Now on the left, you smell the good smells of a bakery….
On the right, you can smell pine trees….
On the left, you taste a bite of a cookie you like….
On the right, you taste a slice of lemon….
On the left, you hear the sound of wind chimes….
On the right, you hear a loved one saying your name….
Now let those images go, and imagine that your body is as light as a feather….
You see a soft, fluffy cloud nearby that can easily carry you. You can ride on it if you like….
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The meditation goes on from there, allowing time for some exploration floating on a cloud, and then calls you back to the room for a chance to share your experiences. This would be great to use before any creative activity.
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I strongly recommend this book for anyone working with children, of course, but if you’re also looking for a great resource to use with adults or to inspire your own personal creativity, don’t miss this gem. There’s much to like within its pages. Spinning Inward by Maureen Murdock is available at this link from Amazon, if you’d like to check it out.
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I’ll leave you with a quote from the preface:
“The essential act of imaging, like all creative art, is the bringing into being of a vision. The images we spin inwardly become the reality we spin out.”
—Maureen Murdock
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