Guided Visualisation: Finding the Keys

By Dr Jemma Regan

Today, I developed my own visualisation practice called Finding the Keys.

I've realised a lot of the crutches I have used in the past and use in the present, are simply that: crutches. Crutches keep us upright temporarily, but they don't teach us how to walk.

Cigarettes, alcohol, drugs, sex, food, exercise are examples of crutches which can self-generate a prision, locking us away from true happiness. The secret to unlocking this fortress and acheiving inner contentment is to place awareness on finding the keys.

Here is the practice:

1. Sit in a meditative position, away from distraction.

2. Bring awareness to the crutch. For me, I focused on alcohol.

3. Imagine that crutch as a prision around you. I imagined sitting in a cage constructed of empty wine bottles. This may require some creative imagination!

4. Notice your view from the prision is obscured. People, places and life exist outside but you cannot focus or engage with them properly with restricted vision.

5. Observe friends and family approaching the prision to assit you, but are repelled by the crutch. In my case, the wine bottles were sharp and cut people, or were burning hot and burned people. Take time to let this hurt caused to others sink in.

6. Feel a set of keys in your pocket. Experience the joy of knowing they were always present, but ignored. Feel lightness at knowing they can unlock the prision of crutches to reach the life and people outside.

7. Reach in your pocket and feel the weight and power of the keys. Unlock the door to the fortress, release yourself and step outside.

8. Hear, feel, see and taste the prision disappear and evaporate behind you.

9. Join the people in lightness and clarity.

10. Place the keys in your pocket and understand they are always there at any time for you to use. When tempted by crutches in the future, know you own the keys to walk upright and strong.

Try this practice yourself: visualise the crutch, feel the fortress and find your keys. They were in your pocket all along! :-)