乳腺癌 Self-Care and Recovery: 引导图像
The following is a sample ten-minute guided imagery exercise from the Personal Support and Lifestyle Intervention Program of the UCSF/CPMC, 一个程序 UCSF Carol Franc Buck 乳房护理中心.
Help yourself to relax in whatever way you find easiest:
- Progressive muscle relaxation
- 身体扫描放松
- 呼吸计数
- Imagine relaxation flowing through you like a warm waterfall or gentle mist
- 其他
Imagine yourself in a beautiful, safe retreat in nature. 运用你所有的感官. 下面是一些例子:
- A garden where you watch fluffy, 蓝天上的白云, while you inhale the fragrance of flowers and 感觉 a gentle breeze on your cheek.
- A mountain scene where you 感觉 the enjoyment of your muscles walking on a path. You smell the pine trees warming in the sun or dip your feet into a cool mountain stream and let your foot rest on a round, 湿滑的石头.
- The seashore where you 感觉 the sun warming your shoulders, you wiggle your toes under the sand to find the cool, and you hear gentle waves hissing as they pull back from shore.
As a general wellness promoting exercise, spend as much time there as you like, imagining yourself moving and 感觉ing just the way you would like to. 看到, 感觉, and experience yourself doing whatever represents to you, a picture of your optimum health.
To work on a specific physical or emotional difficulty, imagine it and study it carefully for a few moments. Then call up an image of the same problem, now in a completely healed state. Imagine the problem changing into the healed image. End by focusing on the healed image.
You may wish to draw or write down some thoughts about your imagery session.
乳腺癌 Self-Care and Recovery:
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.