Guided Practices

Guided practices have a long history—from the Buddhist and Taoist traditions of visualization to the more modern guided practices of hypnosis, sensory awareness and beyond. Guided practice can take many forms, including movement-based practices such as Feldenkrais, breath practices, dream work, and more. A variety of these approaches are accessible in the materials below and more will be shared here as this archive develops.

The gestalt practice approach frequently utilizes imagination and visualization to bring us closer to our direct experience, helping us focus and contact our current experience. It is also an effective way to address unfinished business and close the experiential gap between past and present, allowing healing in the here and now. Visualizing alternatives to old patterns is a powerful way to assimilate new possibilities. Imagery can also be used as an avoidance—distracting us from current experience. If this is done purposefully, as titration, it can be helpful. But when it is done habitually and without awareness, it may limit healing and growth.

In gestalt practice, the reflector may guide people through remembering and entering a moment from the past “as if this is happening now.” For example, one might imagine sitting around a dinner table in a childhood home and slowly noting outer details and inner feelings, all grounded in what is being noticed now in the process of remembering. These explorations are intended to make present-moment feelings about the past available, both in terms of unfinished business and in the recognition of what from the past still evokes a sense of nourishment or support.

Many of the guided practices offered in this library are called Taking Our Seat. For those acquainted with current gestalt practice, this form of guided practice will be very familiar. For those who are new to gestalt practice, stay tuned for a link to more information about the history and intention of this essential practice. Regardless of previous experience, Taking Our Seat is a gateway to noticing, awareness, and grounding.

Basic Breath Practice

In Basic Breath Practice you are invited to rest awareness in the experience of breathing without trying to breathe in any particular way. Simply notice breath without attempting to manipulate, regulate, or alter it. At the same time, allow breathing to change in any way that occurs naturally – sighing, yawning, changes of depth or pace.

Variations:

• Notice the movements of breathing, in general or at any particular place in your body. Mentally note: "rising,” “falling," or similar words.
• Focusing on the feeling of air entering and leaving through your nose or mouth.
• Follow the pathway of breath, focusing on the fullness at the top of the inhale and the emptiness at the bottom of the exhale. Follow sensations along that pathway.
• Imagine your breath as soft ocean waves. Imagine your awareness as a boat resting on the movements of those waves. Rest into that movement of rising and settling.

The primary focus is to notice your breathing. However, if other figures come into your awareness – sensations, feelings, thoughts, environment sounds, etc. – take a moment to meet each awareness with interest and a sense of welcome. Then, gently bring your awareness back to breathing and again follow that movement.

This practice can also be done by focusing on a sensation other than breath. You can rest your awareness anywhere in your body or in the feeling of contact where you meet the ground. Let your awareness rest in that area of sensation. Imagine your breath coming to meet that feeling. In this variation of practice, your breathing is an extension of your focus. Notice moment to moment. Be awake and receptive, without agenda or any attempt to change.