VISUALISATION

What is visualisation and why do it?

Visualisation could also be called day-dreaming. We all do it. Every one of us has sat in a classroom or meeting, or been driving the car, and suddenly realised that three or four minutes have passed and we've been on a brief mental vacation. Visualisation, however, is an intentional and structured daydream that will produce a desired health effect: relaxation. (For more information about relaxation, click here.)

Visualisation can be a follow-on to lengthen any relaxation experience, or used on its own as a tool to create a sense of calmness and peacefulness. It may take a bit of practice to achieve this. Visualisation can help you recharge your batteries.

How do you do it?

The aim is to create a scene in your mind (either real or imaginary) which you then associate with being calm and confident. It could be a place you love to go, a place from the past or a place you simply create. You may be alone or with people or animals. You can give it added qualities like sounds, tastes, scents, texture, colour and light.

Visualise yourself in this place at any moment when the going gets tough or you want to mentally prepare yourself. For example, you might be going to the dentist, having a difficult meeting, or just need a bit of space but don't have the time to go for a walk or get away. Visualization only takes a few quiet moments, and nobody needs to know!

You can create your visualisation like a snapshot in an instant, or use a relaxation sequence to then develop and explore it.

Here are some ideas:

In a rose garden. Fresh brown earth, bushes and ramblers, a blaze of colour: red, orange, yellow buds and big flowers, bumblebees buzzing, birds chirping, pathways to follow, scents, memories, you feel connected to life.

A walk along the beach. Golden sands, your hands and feet feel the grains of sand. Blue-green water, lapping or crashing on the shore. The smell of salt air and seaweed, the sound of the wind. Rock pools to explore, sand dunes to climb, and the tide line to investigate. You feel free, calm, relaxed, invigorated, and safe.

A fireside picture. Glowing flames, the crackle of wood, the smell of peat. Red and orange with a touch of blue and purple. A cosy arm chair, the wind outside the door, a dog or cat to stroke or sitting at your feet. You feel warm, secure, and relaxed.

Create the scenes, sounds, textures, colours, smells and tastes that replenish and support you. Are you by yourself, or with others? Is this a scene you know well or have created for yourself? How do you feel as you explore your visualisation?

When you are ready, begin to let go of the picture you have created. Be aware of your breathing and how you feel. What positive feelings can you keep with you as you continue your day?

WALKING YOUR WAY TO HEALTH

Walk more! Feel the difference! This is the mantra of the Paths to Health Project. More and more it is being recognised that prevention is better than cure, and that a healthy lifestyle will help to protect us from many of the illnesses and diseases that have become prevalent in modern society.

A daily brisk walk for 30 minutes can:

• Make you feel better and fitter
  
• Give you more energy
  
• Let you sleep better
  
• Reduce your stress levels
  
• Reduce your blood pressure
  
• Help to manage your weight

The health benefits of an active lifestyle have been very well documented over the years and it is widely recognised that participation in a low impact exercise such as regular brisk walking can:

• Reduce the risk of heart disease by half
  
• Reduce the risk of several cancers, particularly bowel and breast cancer
  
• Can reduce the risk of developing type 2 diabetes
  
• Improves your mood and reduces the risk of depression

In October 2005 the Paths for Health (Walk on Hebrides) walking scheme was established in the Western Isles and has as its main objective the promotion of regular walking as a means of improving the health and well-being of the islands' adult population. In order to achieve this objective a number of 'Health Walk' walking groups have been formed in different areas of the islands, and a small, but growing pool of volunteer walk leaders have been trained to develop and deliver walk programmes in their own communities.

If you would like more information on the 'Health Walk' project contact the project co-ordinator:
Elaine Campbell,
Planning and development Officer/choose Life Coordinator,
NHS Western Isles,
Public Health Dept,
37 South Beach Street Stornoway
HS1 2BB
Tel: 01851 708035

JOG SCOTLAND - JOG YOUR WAY TO HEALTH

Scotland's recreational running programme is supported by NHS Health Scotland, sportscotland and the Scottish Government and aims to help encourage people in Scotland to adopt a healthier and more active lifestyle.

Jog Scotland groups can be set up in your local community or in your work place. If you would like more information on Jog Scotland or to find out if there is a group in your area, contact
Kenna Campbell,
Health Promotion,
42 Winfield Way,
Balivanich,
Isle of Benbecula,
HS7 5LA;
email Kenna.Campbell@wihb.scot.nhs.uk
tel no: 01870 602588