Visualisation

As part of my Inquiry I looked into visualisation as a method for coping with injury. I intended to add it to part of my artefact and after some research here is some of what I have learnt from my research:

Visualisation

What is visualisation?

-     Creating a mental likeness to something that has occurred in life.

-     Using senses to recreate an experience.

What can imagery do?

-     Increased sense of internal control.

-     Add the rehabilitation process.

-     Potentially enhance the rate of healing.

-     It is said to improve mood and relieve some anxiety from injury.

How to use visualisation

-     Relax.

-     Create a vivid and realistic as possible image.

-     Remain positive.

-     Have realistic expectations.

-     Always be in control. Don’t be afraid to restart if you are not getting the desire effect.

Where can you find guided visualisation?

-     Visualisation if often done in a group setting, as having a set place can allow you to really enter the imagination.

-     You may find support groups, study groups or healing groups in your area.

Helpful tips for trying out Imagery

-     Listening to music may increase the affects of imagery.

-     Imagery that induces a emotional response is more effective that imagery that doesn’t.

-     Your imagery may seem silly, but remember your own imagination is what it helpful to you, don’t try and follow other peoples ways.

-     Try and engage all of your senses.

-     Don’t worry if you ‘space out’ during a guided session, allow your mind to wander.

-     There is no ‘right way’ to visualise.

Pain Management Imagery

Pain can often be exaggerated when you have tension in your muscles. Here are some example of how to use imagery to relax your body:

-     Imagine tight muscles getting massaged and relaxing.

-     Imaging heat or ice on the pain.Imagine swelling draining from your body.

-     Imagine lying on a soft surface and any pain melting away into the floor.

-     Sometimes it is helpful to distract yourself from thinking about pain. For example, imagine dancing or performing or being somewhere nice, like on holiday or with family.

-     Try to reverse any association you may have with pain. For example, if you imagine pain as red try and use your imagination to turn that red into a cool blue colour.

Healing Imagery

Healing imagery creates the mindset of a healthy dancer. Creating images that symbolise recovery can help you cope with an injury.

Everyone is different and to create you own healing images you must explore, what you associate with your injury, what do associate with being healthy and strong and what to you associate with recovery. Remember these images only need to be meaningful to you.

 Examples of Healing Images include:

-     The fibres of a torn muscles threading and weaving back together.

-     Cement filling in the cracks of broken bones.

-     The body draining swelling from the body.

-     Relaxing, lengthening and stretching tight muscles.

-     Ligaments getting stronger and more robust.