Some people can skip off into a fantastical dream-world at the drop of a hat, or picture a place they visited 10 years ago as if it was only yesterday, for other people visualising something as recent as what they ate for breakfast can be an uphill struggle.... but with a little practice and patience anyone can hone their visualising skills.

I would say that without a doubt the group of people who are likely to find visualisation easier than others would be those of a creative / artistic ilk - and of course children. I would also hazard a guess that left-handed people find it easier than right-handed people. I don't just mean those who write with their left-hand, just anyone who is left-hand orientated [opening doors, brushing your teeth etc - the arm you use the most]. Left-hand orientated people tend to be controlled more by the the right side of their brain - this is the creative, visual, imagining side, as opposed to the left side of the brain which is more analytical, logical and verbal. The right brain also specialises in memory and recognition of objects, places and music, whereas the left brain specialises in memory and recognition of words or numbers. [This is of course a rather simplified look at a very fascinating and complex topic].

When we practice visualisation and image based ideas we tend to be using more of our right brain than our left. The interruptions that block so many people from successful visualisation tend to come from the analytical left brain - the one which modern day society tends to favour and teaching methods in schools only seem to encourage. The trick to encourage visualisation and artistic expression may be to allow your right brain more freedom! But don't panic, it's a lot more simple than it sounds :

If you tend to be right-hand orientated try using your left hand more - brushing your teeth with your left hand, opening doors or picking up objects, holding your mug or brushing your hair with your left hand. You could even try writing with your left hand, or drawing / doodling - finger painting is a great way to start, especially if you feel totally uncomfortable holding a pencil in your left hand.The right brain is also connected to the left eye, you could try covering your right eye for short intervals and using your left eye to take in information. [If you have a lazy left eye, or weaker vision in this eye, you may even find that this exercise will improve your eye strength and health].If you're already left-handed there are still plenty of techniques to help enhance your visualising skills. Any form of creative expression will help - get into the habit of doodling, or try copying simple pictures or objects.

Exercises to help build your visualisation skills :

• Concentrate on one object [a flower for instance] - observe it, describe it out loud, be aware of how it feels, how it smells. Drink in the detail, close your eyes and try to see it in your mind’s eye. You may like to keep a journal in which you can sketch and make observations of objects you come across.

• Picture a journey you make frequently - you may be surprised at just how much detail you can remember, but don’t be disheartened if you can’t remember much detail at first. The next time you make your journey be sure to take in as much information as you can, then write a detailed description of your journey. Read over your description a few times, and then close your eyes, relax and build up the journey in your mind’s eye.

• Visualise a room that you frequent often - it could be your bedroom, kitchen, living room [or even your garden] - observe the room, drink in the details, and then close your eyes and build up the room around you. Then move to another room and visualise the previous location.

• Daydream your way to an imagined location : Decide on an initial setting [edge of a field; a tree on a hill; on a beach etc..], then find somewhere comfortable to sit, ensure that you won’t be disturbed, and work on building up this setting in your mind’s eye, adding more detail as you go along.... we often do this when we're engrossed in a particularly good story / book.

Exercises to try with a partner :

• Describe an object - pick an object you feel particularly drawn to and take a few minutes to take in the details - the shape, the feel, the colour, the smell, is it hot or cold? dry or wet? Drink in the detail and try and hold it in your mind's eye. Then give the object to your partner and sit facing the other direction [so you can no longer see the object]. Now describe the object to your partner in as much detail as possible. Your partner can prompt you with questions if you run out of steam too early.

• "Photographic Memory" - Get a collection of photos, postcards or pictures together and choose one to start with. Now describe to your partner the image - absorbing as much information as you can. When you have finished, hand the picture to your partner and proceed to describe the picture - recalling as much information as you can. [Again, your partner can prompt you with questions if necessary].

• "Object Tray Game" - we used to play this one a lot at school - the teacher would place a number of different objects on a tray, which would be covered over with a tea-towel. Once the tray was uncovered we would have 1 minute to try and take in as much information as possible before the tea-towel was placed back over the tray. We then had to write down everything we could remember. When we were finished writing our lists the tea-towel wool be removed and we could see how much we'd remembered. There were variations on this game - the following omitted the list writing part : After the initial 1 minute look [although the time allowed got shorter and shorter] the tray would be recovered and an object taken off the tray. The tea-towel would be removed and we had to say what was missing. This was usually combined with objects being moved around too.

Keep a visualisation journal so you can keep track of your progress - and don't be disheartened if you find yourself struggling at first - perserverance and patience is needed whatever skill we're learning / improving. If you find you struggle to keep focus when you're trying a particular visualisation you might like to get a partner to read something out loud, or if you prefer to work alone record yourself and play it back - remember not to speak too fast so you can allow time to build up scenes and situations. The important thing is to have fun! Relax and enjoy yourself and you may just be surprised at how quickly you can improve your visualisation skills, and what effects this can have on other areas of your path.

The Tree on the HillFind somewhere comfortable to sit / lay where you will not be disturbed and taking some slow, deep breaths allow yourself to relax, letting any tension drain away. Feel the ground beneath, supporting you as you let your body sink into it, relaxed and comfortable.

You can feel a gentle, warm breeze across your skin, and see dappled shadows moving against your eyelids, like sunlight dancing between leaves on a tree. You are relaxed and peaceful. You are sat under a great oak tree, the trunk strong and firm behind your back, a canopy of branches and leaves spreading out above you, the leaves gently twitching in the breeze. As you stand up and look around you find yourself on a small hill in a beautiful meadow filled with wild flowers and gars. You can make out a path running along the side of the meadow leading down the hill and away from the oak tree. It is a warm, bright afternoon and as you step out from the shadow of the tree you can feel the warmth of the sun reaching down to you. Making your way to the path you become aware of birds singing in the trees, insects buzzing amongst the flowers and catch sight of butterflies dancing over the meadow. The slope of the hill is gentle and as you walk down the path you catch the fragrances of passing flowers, warm on the breeze. You let your hand brush through the long grasses along the side of the path, stopping now and then to admire a flower or watch a butterfly flitting by. As the slope evens out you reach a thin line of trees gently whispering in front of you. You can hear the sound of water nearby, and as you move through the trees you arrive at a river, the sunlight sparkling across the surface. There is a rock slab just in front of you, welcoming you to sit. Leaning over the river you dip your hands in and splash your face with the water - cool and refreshing after your walk in the sun. You can see fish moving beneath the surface, occasionally surfacing with a gentle 'plop'. As you relax by the river your eye traces the line of trees on the opposite bank of the river. The river stretches off to the left and winds around some rocks before disappearing from view. Another day you might take a walk past the rocks and follow the river.... but for today, it is time to return to the tree on the hill. As you get up and dust yourself down, thank the river for your time together and the refreshing water it provided you with. Leaving the river behind you walk back through the trees to the foot of the hill. You take a different route back up the hill, cutting straight through the meadow, the flowers and grasses tickling your legs and arms. The walk uphill is easy going and in no time at all you arrive back at the oak tree, it's branches spreading out to greet you. Before you sit back down you take another look around you, at the hill spreading back down to the river, to the trees below, the bright skies above, the sounds of the birds and the insects, the butterflies dancing among the flowers.... know that you can come back whenever you choose.... breathe in the clean air and feel revitalised.As you sit back down under the tree allow yourself time to listen to your surroundings, to smell the air, to feel the breeze... and feel totally calm and relaxed. Slowly let the sounds fade away, the scenery gently fading to darkness. Become aware of your physical body once again. Feel the ground beneath you and gently come back to the waking world - stretching your limbs, opening your eyes, and touching your surroundings. Keep a peaceful, refreshed but relaxed feeling with you, and write down your experiences in your journal.

The Wood Beside the Lake

Allow yourself time and space not to be disturbed and find a comfortable place to lie down and let yourself relax.

You may like to try the following exercise to release any tension in your body - scrunch your toes up tightly and then relax them, slowly move up your legs tensing and relaxing your muscles, moving up your thighs, your buttocks and continuing up your body, not forgetting your chest and shoulder area, or your arms and fingers, neck and face.

Take a few deep, slow breaths - breathing in through your nose and from your abdomen, holding the breath before slowly letting it out. Let all the tension melt away from your body...

Feel your body become heavier and heavier, sinking into the ground. The ground beneath you is hard and cool like rock and you can feel and taste a cool dampness in the air. You open your eyes and find yourself in a cave. A small waterfall cascades past the mouth of the cave like a shimmering curtain. As you move to the cave opening you can feel the spray on your face, and as your step through the waterfall feel the water washing over you. You emerge in a small, shallow lake bathed in sunlight, the water is warm and the pebbles smooth beneath your feet. You move through the water with ease towards the shallow shore and find the ground warm and dry beneath your bare feet. In front of you a wood stretches out. The air is filled with the sound of birds and animals, and as you walk towards the wood you catch glimpses of movement in the trees, along the ground, and in the air. A narrow path leads into the wood, where it is cooler and shaded. You follow the path through the tree until it emerges into a small clearing with a large slab of rock in the middle. Making your way to the slab you climb on to the surface and lay on your back, soaking up the sunshine and the warmth of the sun-baked rock. You close your eyes and return your focus to the sounds around you. You can hear movement all around you and know that you are not alone. When you open your eyes you see that your guide is with you.

This is your time with your guide - ask your questions and listen.

When you are ready your guide accompanies you on your journey back through the wood and to the edge of the lake. But here your guide will stay and it is time to bid farewell, give thanks and step into the lake, knowing that whenever you need your guide they will be with you. The water deepens slightly as you head to the waterfall covering the cave entrance. Step back through the waterfall into your cave and lie down on the ground. Remember your experience with your guide, and remember that you can return here whenever you desire. Feel the ground beneath you soften slightly as you let the cave fade away. Feel the ground beneath you, feel your physical body against this ground and let yourself slowly come back to the waking world. Stretch your limbs, open your eyes and ground yourself [touch your surroundings, have a stretch, roll your shoulders, take some deep breaths and move around...] Get yourself a drink of water and don't forget to write down your experiences in a journal.

Oracle of the Lake

Feel the ground as earth beneath you. Warm earth. The air around you is humid. You are in a small cave and as you sit up you realise you are naked, warm and comfortable.

Through the cave opening you can see the night sky, the full moon is streaming in upon your face. She is round and heavy, lazing in a sky full of stars.

As you move to the cave opening you become aware of the sights and sounds of a fire festival, with dancing, leaping figures silhouetted against crackling flames, naked and free, moving to the rhythm of drums pulsating through the air. The fires spread out in front of your cave, and lead down past some trees to a large, still lake, at the centre of which sits a small island. The dark mirrored surface of the lake reflecting the full moon and the flickering flames of torches at its edge.

As you step out of your cave the warmth of the night washes over you, caressing your skin. You are drawn to the flames, to the drums, to the leaping, dancing, twisting figures. The drums pulsate through your body, their rhythm infectious, and as you are drawn closer to the fires you begin to move with the beat, swaying, letting the rhythm pulse through your body. You move and dance amongst the figures, twisting and turning, their naked limbs glistening with sweat and reflecting the flames.

****

As your gaze travels across the faces in the crowds you eye is caught by a figure standing at the water’s edge. His eyes are staring right back at you. He is calmly, patiently, waiting for you.He is the boatman. His purpose is to take you to the Oracle of the lake. But before he does he will ask you a question and you must answer that question truthfully. You make your way through the crowds towards the boatman. The sounds of the festival die down and the crowd thins out and suddenly you are stood before him. He ask you his question. “What is your greatest fear?” You look into his eyes and feel a familiarity. You know that you can trust him. And you confess to the boatman your greatest fear.Taking your hand he helps you into the boat and you set off from the shore, moving across the still, dark waters of the lake towards the island at its centre. The island is surrounded by trees and as the boat draws closer you can see a small path leading from the shoreline. You reach the island and the boatman helps you ashore. Leaving him behind you set off along the path, making your way through the trees until you reach a clearing. Set in the middle of the clearing is a small fire. Over the flames you can see the figure of a woman sat in silence. She is looking right back at you, the flames dancing in her eyes. She is waiting for you. This is the Oracle. You step closer to the fire, and then sit, taking your place opposite the Oracle. All the time your eyes are locked to hers. Sinking into them, deep, dark eyes. Open. You lose yourself in her eyes. You see truth in her eyes, and you know that she knows and understands the fear you confessed to the boatman.

She begins to speak with words you do not recognise. In a language you do not understand. Her words flow quicker and louder, their rhythm pulsing through the air, reaching deep down inside of you, pulsating and throbbing in your belly, taking hold of your fear and dissolving it before pushing down to the ground beneath you, and spiralling up your spine to the sky above. Her words vibrating through every cell in your body, the rhythm pulsing through you, beating inside of you, filling your head. The energy of her words coursing through your veins, in your blood, vibrating through your bones and muscles, spiralling up and down, stretching out through your limbs. her words echoing inside your head. Until suddenly, you understand her words. You feel yourself connected to everything above and below. You feel her words

filling you with strength, courage and power. You understand her words. Listen to what she has to say.

****

The flames of the fire are dying down, and you notice that the sky is lighter. The night is almost over. as is your time with the Oracle. She reaches across the fire, her finger tracing a symbol on your skin just below your navel. As she withdraws her hand, you notice that the symbol remains. It vibrates with power, radiating her energy. This symbol is your strength. Hold this symbol in your mind’s eye. Remember it. Keep it with you.

It is time to leave the Oracle. You stand, thanking her for her words and for the strength she’s given you. You turn and make your way back through the trees, along the path and to the waiting boatman at the shore. Without a word, the boatman helps you aboard and you set off across the lake. Your journey home is swift, and soon you are at the water’s edge and are being helped out of the boat.

You are dazed and drowsy, and you make your way slowly towards the fires, which have all but died down. There are fewer figures left dancing, slowly swaying to the music. The mood is softer, the night is ending, and everybody is tired. You make your way through the fires and dancers, towards your cave. It is warm and inviting. You step inside and lay down. Relaxing into the earth. Letting the words and feelings of the Oracle remain with you, along with the symbol she gave to you. This is your symbol.

Keeping hold of your experience, slowly begin to feel the cave leaving you, the earth becoming floor beneath you, as you come back to this time and space. Become aware of your body, start to stretch your limbs, take a few deep breaths and when you feel ready open your eyes...

This guided visualisation is best read aloud by someone - or you could record yourself and play it back. The  ****  breaks indicate longer pauses to allow for further interaction with the visualisation, such as dancing by the fires and communicating with the Oracle.