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Feb 07, 2017

Toolkit for Transformation: A Quick 33 Seconds

Guided imagery has a solid body of research that supports its use for a variety of concerns, from improving performance with professional athletes to helping cancer patients heal, and from reducing blood loss during surgery to accelerating weight loss. It mobilizes more of our brains and bodies so we can more effectively reach our goals.

For more information, see The Last Adventure of Life,, Creative Visualization by Shakti Gawain, Staying Well with Guided Imagery by Belleruth Naparstek or find audio recordings at

Here’s a simple technique you can use with any goal or situation you want to impact:

A Quick 33 Seconds…

Imagine how you will be/feel when this situation/concern has been resolved.

Focus on the feelings you intend to have.

Imagine every detail of what the resolution looks and feels like.

An extra step to try is to mentally surround the situation in pink light and put it in a bubble.

Focus on this imagery without distraction for 33 seconds.

(This can be a challenge, but if you can stick with it, you’ll increase the odds for a successful outcome!)

RELEASE the bubble and the situation/concern then move ahead in your day.

Be on the lookout for signs that what you imagined might actually happen.


Your own intrapersonal “Toolkit”!

Spend just a few minutes making a list of the strategies you typically use when you feel stuck or stressed or overwhelmed.  Writing them down will help you remember them in times of trouble. AND, if you practice when you’re NOT under stress, it becomes easier to remember when you ARE!

Each week, this blog presents a simple-to-use tool for you to use. My post will highlight a tool or strategy from a variety of psychological, spiritual, energy-based, complementary, and integrative approaches.

Try them, then add to your own list.

The strategies this blog describes could help you change your negative energy into positive or shift your self-defeating thoughts into ones that support you better. The tools have been tested by many of my clients – as well as myself – helping them to manage and transform difficult the feelings, concerns, and situations that you may also be facing. 


Know that it may take several tries – practice – before you feel a huge shift, but keep at it! You might find changing just one thing in how you approach a challenge in your life brings at least some relief.
Suzan K. Thompson, Ph.D. is a licensed professional counselor with over 30 years experience. She helps adults learn practical tools and strategies to manage anxiety, depression and trauma. For more tools please visit:


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