The Oil Palm 2nd edition

C.W.S. Hartley

Chapter 2: The botany of the oil palm

1)      The foliar spirals are in either direction, left-handed or right-handed; in two surveys in Malaysia nearly 53 per cent of the palms were left-handed, but there was evidence that this character was not genetically determined.

2)      The rate of extension of the stem is very variable and depends on both environmental and hereditary factors. Under extreme shade, growth of both leaves and stem is very slow.

3)      In the idolatrica palm the leaflets do not separate normally and an entire or semi-entire leaf is formed. The midribs of all the unseparated ‘leaflets’ are in one plane.

Chapter 4: Factors affecting growth, flowering and yield

The physiology of germination

1)      Seed suffer delignification of the shell to become ‘white’ seed.

Flowering and yield in the oil palm

1)      It has already been mention that Beirnaert suggested that an increased female inflorescence production or high sex ratio was determined by high photosynthetic activity or high carbon/nitrogen ratios. Sparnaaij supposed, from this, that nitrogen applications would reduce sex ratio. However, he demonstrated only that two progenies in Nigeria reacted differently to different levels of nitrogen, and in Malaysia it has often been shown that nitrogen applications increase bunch production.

2)      Bunch failure is much more common in young than in mature palms, but with the majority of pisifera palms it tends to be extensive throughout the palm’s life. It is associated with high sex ratios whether in the pisifera or in the other fruit forms.

3)      In drawing up the total effective sunshine it was assumed that in the drought period:

1. Maximum water reserve in the oil was 4 inches (100mm), this being derived from an estimate of the root constant.
2. Depletion of soil water was 1 inch (25mm) per week irrespective of reserves.
3. Drought started when reserves fell below 1 inch (25mm)
4. A weekly rainfall of below ½ inches (13mm) had no effect on drought.
5. A weekly rainfall of ½ – 1½ inches (13 – 38mm) did not break the drought but did not increase the deficit factor.
6. A weekly rainfall of over 1½ inches (13 – 38mm) broke the drought.

4)      The Asian data so far examined suggests that a deficit has a greater effect, through increases in the abortion rate, in the year after the deficit than it has, through alterations to the sex ratio, in the following year. Nevertheless the general pattern of low yields 8 to 12 month and 21 to 26 months after a drought period, with an increase in male flowering in the latter period, are found. There is also a suggestion that sudden drought in a normally water-sufficient area may cause abortion of inflorescence buds at the time of sex differentiation, i.e. 17 to 26 months before anthesis according to palm age.

Table 4.13 Stages and time-scale of inflorescence development (adapted from data of Corley)

	Stages of development	Range of months before anthesis
0	Inflorescence initiation	27 – 35
1	Outer spathe initiation	20 – 28
2	Inner spathe initiation	18 – 26
3	Initiation of first bracts subtending spikelets; sex differentiation	17 – 25
4	Initiation of fourth bract	15 – 10
5	Spikelets initiation	11 – 15
6	Spikelets differentiation distinct	8 – 11
7	Abortion	3 – 6
8	Anthesis	0

Chapter 5: Oil palm selection and breeding

The techniques of selection and breeding

1)      Male inflorescences must be bagged 7 days before the flowers open. Pollen-providing palms must be therefore visited frequently and the progress of male inflorescence production noted. At the anthesis the inflorescence will be in the axil of the 17^th to 20^th leaf from the central spear.

2)      A female inflorescence should be bagged at least 1 week before the first flowers are expected to be open. Gauging this time is a matter of experience but entails regular inspections of each bunch.

3)      A flower is receptive when the lobes of the stigma are well separated but are still pink. On changing to red the stigma is believed to be no longer receptive, but to be safe the bag should be left on the bunch for 3 to 4 weeks after pollination; the stigma will then be black.

Variation in the oil palm

1)      The percentage of fruit to bunch is an important yield factor. The usual range is between 60 and 65 per cent but F/B ratios below 60 percent are not uncommon while progenies with percentages of over 70 per cent are sometimes found.

2)      Tenera palms have, on average, a lower fruit-to-bunch ratio than dura palms. Shell weight is partly responsible for this form difference.

The inheritance of bunch and vegetative characters

Fruit to bunch ratio. This is an extremely important character and very variable. It has assumed as added importance with the advent of the dura x pisifera cross since tenera bunches have on average a lower fruit-to-bunch ratio than dura bunches. This is not always due to a poorer set; it is largely due to the increase in mesocarp to bunch failing to compensate in weight for the lower shell to bunch. However, if full advantage is to be taken of the fruit composition of the tenera, then the fruit-to-bunch ratios must be maintained and a high account must be taken of this in the dura parent. Unfortunately this character is the least strongly inherited and environmental factors play a large part in fruit set.

Mean fruit weight. meunier et al. have shown that this is perhaps the most heritable of all the bunch composition characters, with a mean heritability of 1.01 on the mid-parent values.

Mesocarp to fruit. High values of heritability, amounting to 0.62 and above, were obtained for this character in Nigeria. Mesocarp percentage is not a simple factor and it is affected by fruit size, nut size and shell thickness all of which are themselves heritable characters.

Shell to fruit. The heritability of shell percentage from dura mother palms to dura progeny was found to be very high in Nigeria: 0.83 to 1.32. From tenera to tenera, heritability was still 0.62 in the earlier and 1.06 in the later Nigerian determinations. Heritability from dura to tenera in dura x pisifera crosses was lower, at 0.53, but still highly significant. Shell percentage heritability is clearly of the greatest importance as within the single fruit it is high oil plus kernel that is required. Shell thickness has also been shown to have a high heritability.

Kernel to fruit. There seems no reason to believe that kernels cannot be as large, or form as high a percentage of the fruit, in tenera as in dura.

Oil to mesocarp. There are of course practical difficulties in its assessment. (i) The bunch must be cut fully ripe and only ripe fruit must be used in the estimation. (ii) The oil content of the fruit of young palms is always low; the mature level is often not reached until the fourth or fifth year of bearing. (iii) There are seasonal variations in oil percentages, fruit in the peak production months tending to have a higher oil content than fruit harvested at other times.

Methods of selection and breeding

1)      The dura standards were laid laid down as the following minima: (NIFOR)

Fruit to bunch                     65%

Shell to fruit                        35%

Mesocarp + kernel to bunch      45%

Minimum bunch yield          150lb (61kg) per annum

Minimum quality standards for the dura when of Deli origin were 3 per cent more exciting, e.g. F/B 68 per cent.

2)      If high-mesocarp fruit is being bred, then the factor oil to mesocarp becomes of greatest importance; an increase from 50 to 55 per cent will appreciably reduce the advantage kernel has over mesocarp. Conversely oil percentages of less than 50 per cent are disadvantageous and fruit with large kernels would in this case be preferable. This brings out the importance of oil to mesocarp determinations which should not be masked in oil to bunch data.

3)      It is probably not possible to reduce shell percentage to as low as a figure in high-kernel tenera as in high-mesocarp tenera; therefore the highest mesocarp plus kernel percentage will be obtained by high-mesocarp fruit. If this can be combined with oil to mesocarp as well above 50 per cent this type of fruit likely to give the highest gross return.

4)      Hardon et al. have presented some data which suggest that palms selected for high yield also have higher VDM and leaf area and may therefore be more competitive and required a reduced density. Palms with a high BI had a leaf area equal to the mean and, of course, a low VDM. This suggests tolerance of competition and should allow planting at higher densities leading to a higher yield per unit area.

Chapter 9: The establishment of oil palms in the field

1)       It has been mentioned that thinning, or small reductions of stand following disease outbreaks, may result in only temporary and very small effects on yield per hectare.

Calculated coefficients of correction for weight of bunches per palm were as follows:

Number of missing adjacent palms	0	1	2	3	4	5
Coefficient of correction for wt. of bunches/palm	1.00	0.87	0.77	0.70	0.63	0.58

Chapter 10: The care and maintenance of a plantation

1)      Broughton has reviewed Malaysian experiments and showed that legume plots invariably outyielded plots with natural covers or any other managed covers. Moreover palms in the legume plots showed higher leaf levels of N and P and gave higher responses to fertilizer. He found that, in the early years when the interow cover is not yet competing with the root system of young palm, the legumes grew faster than other covers, and later then, when the palm canopy closed in, the covers began to die and returned large quantities of their nutrients to the soil.

2)      All experiments indicate that maximum yields are obtained by retaining as many green leaves as possible, but the increment obtained by leaving more than 40 leaves is usually small.

Chapter 11: The Nutrition of the Oil Palm

Method of detecting nutrient need

1)      High N dressings leading to leaf-N contents of over 2.8 per cent depressed leaf-Mg to below 0.24 per cent and increased Orange Frond symptoms.

2)      Thus yield can only be related to the leaf level of a specified nutrient if other nutrients are kept constant, and any critical levels proposed must at least assume that the optimum requirement for other elements has been met.

3)      Early workers made a deliberate choice of either the first fully-opened leaf (usually designated leaf 1), leaf 9, leaf 17 or a leaf making an angle of 45° with the horizontal. The choice of leaf 17 was based on convenience and reasoning but not on any exhaustive sampling trials. It was argued that this leaf lay conveniently on t he easily-recognized spiral in the succession 1, 9, 17, 25, of the phyllotaxis and was in the middle of the foliage, the lower part of the rachis making an angle of about 45°. This leaf was fully developed, not yet senescent and carried an inflorescence in its axil.

4)      The leaf concentration of N, P, and K decreases with the age of the leaf, with leaf-Mg there is no clearcut trend, but leaf-Ca increases with age. Thus the K + Mg + Ca sum is likely to be constant at about 2 per cent unless there are any marked deficiencies.

5)      It was shown that young palms were particularly prone to magnesium deficiency symptoms when K + N fertilizers were applied. This condition appeared to be due not only to the K/Mg antagonism but also to the leaching effect of sulphate of ammonia on Ca and Mg in the soil. At the same time it became clear that, with young palms, symptoms of Mg deficiency could be induced where the topsoil exchangeable Mg/K ratio sank below 4; and the critical level in this case seemed to be about 3.5.

Oil Palm Diseases and Disorders

P.D. Turner

11) Nutritional Disorders in Field Palms

11.1 Introduction

– Nitrogen is a part of many cell components but it is particularly noticeable in its association with chlorophyll formation. Where levels are inadequate, there is a tendency for nitrogen to be withdrawn from older tissues to younger parts, so an initial chlorosis of older fronds is seen in the field, this becoming more generalized as the deficiency becomes more intense.

– Potassium is another component of many essential processes, with large amounts being incorporate in fruit bunches, especially in the structures of stalk, fibre and shell.

– Phosphorus deficiency poses practical problems. This nutrient affects all processes of development, with a marked influence on root development. The latter feature is particularly important not only through its effect on tapping nutrient resources but also through the way in which a well-developed root system is likely to assist palms to withstand moisture deficits in countries where there is an annual pronounced dry season.

Magnesium deficiency symptoms are usually seen through the activity of this nutrient in the formation of chlorophyll. When deficiency occurs, palms usually show quite spectacular and readily seen chlorosis of the older fronds since deficiency results in magnesium being withdrawn fronds form younger tissues.

– Of the other macronutrients, calcium is not normally a problem. Sulphur deficiency is rare, but may become more prominent as new environments are planted with oil palm, or where inherent sulphur deficiency will become overt if fertilizers without an incidental sulphur component are not used, as the replacement of ammonium sulphate as the major nitrogenous fertilizer. Chlorine deficiency has been reported comparatively recent years; there are no deficiency symptoms, nut reduced yields have been reported.

– Comparatively little is known of the disorders associated with micronutrient elements. Whilst manganese, iron, zinc, copper, boron and molybdenum have all been examined to a greater or lesser extent for their role in oil palm physiology, only deficiencies in copper and boron have been shown to cause recognizable disorders in field palms.

– whilst assessment of nutritional needs has sometimes been made on the visual appearance of palms, using known deficiency symptoms, such an approach should be avoided since it means that disorders have usually been of long-standing before symptoms become marked.

11.2 Nitrogen Deficiency

11.2.1 Occurrence and importance

– There are only few soils which can support early growth without additional applied nitrogen if the palms are to reach the best developmental stage for initial fruit production as quickly as possible.

11.2.2 Symptoms

– Deficient fronds first become pale green in colour, changing to pale or bright yellow as the chlorosis becomes more severe. Tissues of the mid-rib become bright yellow or orange, in marked contrast to the paler laminar tissue.

11.2.3 Cause

– In field palms showing symptoms of nitrogen deficiency, the nitrogen content of frond 17 is usually about 2.0-2.2 per cent or less on dry matter.

– Nitrogen deficiency may result from an acute shortage of available soil nitrogen, or it may be induced through a number of reasons.

11.2.4 Treatment

– A normal colour can often be restored to chlorotic fronds within 2 to 4 weeks from the time of fertilizer application, provided conditions are suitable for its uptake.

– Under no circumstances should any ammonium fertilizers be placed in the plating hole or applied during the first 3 months in the field, otherwise severe scorching of new roots and young fronds may occur.

– For 2 to 3-year-old palms, applications of 1 to 2 kg per palm of ammonium sulphate will be required to cure acute nitrogen deficiency. Dressings of up to 5 kg ammonium sulphate per palm may be needed for palms 5 to 10 years old. In general, it is better to split large fertilizer applications, especially on soils which are readily leached.

11.3 Potassium Deficiency

11.3.1 Occurrence and importance

– The oil palm requires large amounts of potassium for optimum growth and yield since large quantities are incorporated in the vegetative tissues and considerable loss takes place through fruit bunches.

11.3.2 Symptoms

– The most frequently seen symptoms of potassium deficiency is confluent orange spotting, although this is sometimes considered to be genetic abnormality unless associated with more general leaf chlorosis. Less frequent symptoms are orange blotch, mid-crown yellowing and premature dessication.

11.3.3 Cause

– The most frequent cause of potassium deficiency is that the available soil level is inadequate to support optimal growth and yield.

– Potassium deficiency can be induced by heavy application of other nutrients, particularly by fertilizer containing magnesium and calcium. These elements are antagonistic to potassium in plant nutrition generally, and where fertilizers containing calcium or magnesium are applied there will be some inhibition of potassium uptake by the palm.

– Symptoms of confluent orange spotting begin to appear in Malaysia when the potassium content of frond 17 falls below about 1 per cent on dry matter in coastal areas, or 1.2 per cent in inland areas.

11.3.4 Treatment

– As a general guide only, it is suggested that where mature plantings show severe potaasium deficiency on clay soils, they receive an application of 3 to 4 kg muriate of potash per palm, followed by leaf analysis 6 months later.

– Once adequate leaf levels have been restored, an annual application of 3 to 4 kg per palm is likely to prove adequate.

– Once the average annual potassium fertilizer requirement has been established for an area, the amounts are usually so large that split applications become worthwhile.

– Since tissues showing symptoms are normally moribund to some degree, applying potash fertilizer after these have appeared will not reverse the symptoms, but these should not develop on new fronds.

11.4 Magnesium Deficiency

11.4.1 Occurrence and importance

– Magnesium deficiency in oil palms produces very characteristic symptoms, and the disorder has been named orange frond because of the vivid chlorosis observed in severely deficient palms.

11.4.2 Symptoms

– The first symptom of magnesium deficiency is the appearance of suffused olive-green or ochre-coloured areas at some point of the pinna.

– As the affected area increases in size, its colour changes from ochre to bright chrome-yellow and finally into a deep orange.

– A diagnostic feature of magnesium deficiency is the absence of chlorosis in those parts of the pinnae which are protected by shading from the direct sunlight.

11.4.3 Cause

– The occurrence of deficiency symptoms indicates either an  obsolute deficiency of available soil magnesium or a deficiency which has been induced through the antagonistic effects of the other nutrient elements or environmental factors.

– Symptoms of magnesium deficiency are likely to become visible on the older fronds when the magnesium content of frond 17 drops to about 0.15 to 0.20 per cent on dry matter, although the upper fronds (including frond 17) usually remain dark green at such levels.

11.4.4 Treatment

– Where symptoms are severe, initial applications of 2 to 5 kg per palm may be needed, with subsequent annual dressings of 1 to 2 kg per palm of kieserite where soil magnesium levels are marginal and routine applications of nitrogenous and potassic fertilizers are made.

– Provided they are not too far advanced, the symptoms of magnesium deficiency are reversible, so that pale chlorotic fronds of affected palms will slowly become green again following application of kieserite. Complete symptoms reversal normally requires a period of at least 6 to 12 months, although some early effects may become visible as early as 2 to 3 months after fertilizer application.

11.5 Boron Deficiency

11.5.1 Occurrence and importance

– A number of symptoms, ranging from mild chlorosis to severe malformations, have been ascribed to born deficiency, and the general situation in the past has been that the disorder syndrome was both confused and confusing.

11.5.2 Symptoms

11.5.2.1 White stripe

11.5.2.2 Rounded frond tip

11.5.2.3 Hook leaf

11.5.2.4 Leaflet shatter

11.5.2.5 Blind leaf

11.5.2.6 Bristle tip

11.5.2.7 Hook leaf-little leaf

11.5.2.8 Fish-bone leaf

11.5.2.9 Symptoms interrelationship

11.5.3 Cause

– Analysis of malformed leaves has revealed extremely low boron contents, usually showing only 2 to 3 p.p.m. on leaf dry matter, as compared with the normal level of 10 to 15 p.p.m. in healthy palms.

11.5.4 Treatment

– A decision on whether or not to apply boron fertilizer is not always straightforward except where symptoms are marked.

– In general, boron fertilizers tend to be applied when the level in frond 17 falls below 10 p.p.m. and where symptoms of deficiency also present.

– It should not be necessary to make more than one or two applications to restore satisfactory leaf levels of boron, whilst a single application is frequently effective.

11.6 Probable Sulphur Deficiency

11.6.1 Occurrence and importance

11.6.2 Symptoms

11.6.3 Cause

– It seems probable that sulphur deficiency will occur when the nitrogen: sulphur ratio rises above 15. Leaf levels in healthy palms should be at least 0.2 per cent on dry matter in frond 17. Below this, many metabolic processes are likely to be impaired.

11.6.4 Treatment

11.7 White Stripe

11.8 Hyperacidity Disorders

11.9 Mid-Crown Chlorosis

11.10 Peat Yellows

The Creative Power of Imagery

Author: Dr Ian Gawler

Chapter 1: Introduction

–         The pitfalls and the possibilities

Chapter 2: Your Inner World

–         Exercises, definitions, theory and fun!

Summary

• The mind’s creative power is vast, while its effects can be destructive or constructive depending upon how it is used.
• All the workings of the mind involve the use of images.
• Imagery is the conscious development and repetition of mental images for a creative purpose.
• Through imagery we can dramatically increase the creative power of our mind.
• Images can be personal or archetypal. Personal images will have different effects on different individuals. Archetypal images have more universal impact.
• Inner images primarily are made up of words, pictures and feelings. The other senses may be relevant, but commonly less involved.
• Feelings are integral part, in fact a key part of the effective use of Imagery.
• Thoughts come to our awareness via images.
• Memories are recalled using images.
• Planning is carried out using images.
• Communication between the conscious and unconscious of the mind is possible using the common language of Imagery.
• The mind is goal-oriented, decision-making tool.
• There are three principles of Positive Thinking:

1. Develop a clear goal.
2. Do whatever is takes to achieve that goal.
3. Choose to enjoy doing it!

• The mind, as a goal-oriented tool, targets onto whatever is in strongest focus. Importantly, this focus can be expressed as a positive or a negative – the red rose or the white horse.
• What we turn our focus towards has far more importance than what we are attempting to turn away from. Focus on the positive, the creative side of life.

Chapter 3: Setting Clear Goals

–         The wisdom behind Imagery

Techniques for Clarifying Your Goals

1. 1.      Mediation and goal setting
2. 2.      Insight Meditation

Here are the steps:

1. Decide what the issue is (e.g. in this case to set dietary goals) and determine to reach a conclusion.
2. Do the research. Use your intellect. Read the books, speak to the experts, discuss it with friends, listen to tapes. Ideally make notes. This person said that; this book the other, etc. With food it is usually easiest to write out lists of the different recommendations.
3. Set a time for the decision to be made. If you were to buy a new washing machine, probably you could wait until you have gathered all the relevant information.

1. 3.      Inner Wisdom (or Inner Guide) Imagery

Chapter 4: The Starting Point

–         Acknowledge where you are starting from

Chapter 5: Three Practical Principles

–         Key criteria for effective Imagery

The three essential principles for the effective practice of Imagery are that the images used need to be as much as possible:

(i)                  Accurate

(ii)                Complete

(iii)               Accompanied by a strong feeling.

(i)        Effective images need to be accurate

How then can you be sure your images are accurate? One of the best ways is to draw them. You can make just one drawing to represent your Imagery at work; or do what many do and draw a series of ‘cartoons’ that set out in more details what you Imagery involves. Then find a counselor or valued friend you trust. Explain to them what your intention is with your Imagery, then show them the drawing(s) you have made and ask for their feedback.

(ii)      Using images that are complete.

(iii)    Empowering Imagery with Feelings

Passion – The driving force behind Imagery

Passion then, is an essential part of effective Imagery. The only question is what type of passion works best – base passion or altruistic passion?

Altruistic Passion – Compassion

Altruistic passion is the result of a pure motive based upon spiritual clarity. This type of passion is the product of:

Right seeing, Right motive, Right action.

Right seeing is a state where there is a deep wisdom-based understanding of whatever the problem or issues may be.

Right motive is based upon compassion for all, and is a state where there is a commitment to the best outcome for all.

Right action is free from the stress of over-reacting or under-reacting, it is simply doing what is required in a focused, resolute and calmly determined manner.

Base Passion

It is a major tenet of Buddhism that five base passions provide the root cause of suffering: anger, attachment, ignorance, pride and jealousy – all base passions which sooner or later backfire on us at heavy cost. So to heal the heart, to overcome base passions and to aspire to a more altruistic compassionate view, is an essential component of life itself, as well as any truly satisfying and sustaining practice of Imagery.

The special case of passion in healing

So it may well be that strong emotions, strong reactions of any sort can fire healing in the short to medium term. However, it would seem that it is the life-affirming qualities, that normally we think of as positive thinking and positive emotions, that seem to lead to endurance – as well as happiness!

* Greer S. et al., Psychological response to breast cancer: Effect on outcome, Lancet, 1979, October, pp.785-7.

Chapter 6: The Preliminaries

–         Preparing for effective Imagery

Given the benefits of passive meditation, where the aim is to calm and still the mind, and given that Imagery very much involves using the mind in an active and dynamic way, many people do ask me which is better, which should I do – Meditation of Imagery? While this is a book on Imagery, I would have to say for daily, regular practice, if you were only to do one, I would recommend the passive silent form of Meditation. The sustained benefits of a little time spent each day in a state of deep natural balance are profound. However, the Imagery techniques we have been investigating so far and will be discussing and practicing further do have exceptional, special benefits. So I prefer to think of combining the various practices, keeping the simple Meditation for the regular routine, and using Imagery when the specific needs are there.

Preparing for Effective Creative Imagery

1)      Prepare your outer environment

Ideally minimize all external distractions so that you can concentrate fully on this inner work.

Ideally use the same place each time for your practice. Make it special with photographs, special objects, flowers and decorations. Many find lighting a candle adds a special atmosphere.

2)      Prepare your inner environment

We have spent a good deal of time considering the necessity for effective Imagery of being clear, confident and calm; and how to develop these qualities. Another important attitudinal issue is that most Imagery exercises are done best in the state of open-minded experimentation.

3)      How often and when to use Imagery

Many Imagery exercises are quite quick, taking only a few minutes. However, usually the preliminaries take a few minutes and it is often useful before you finish to spend a few minutes relaxing calmly or in meditation before you go on with your day.

As for ideal time of day for Imagery, there are no definite rules, but you may need to experiment. A major principle with all meditation practices is that regular practice brings results.

4)      What position to practice Imagery in

Most people find that they are more alert in an upright position. While you can use Imagery lying down, there is the tendency to become sleepy, even if you do not completely go to sleep! So, ideally, sit in a chair with an upright back, or learn to sit cross-legged on the floor. An ergonomic chair can give you an excellent posture for meditation and Imagery.

5)      The Relaxation Response

This is the ideal technique to prepare you for any type of meditation practice. In its own right, the Relaxation Response has powerful benefits as it provides a reliable means that will help you to relax your body and calm your mind. Just practicing this technique regularly will alleviate stress, help you to regain and sustain that natural sense of balance, prevent illness, accelerate healing and leave you feeling a stronger, more enduring sense of peace of mind.

Most people find the Progressive Muscle Relaxation exercise (the PMR for short) an ideal, methodical and reliable way to start. To restate what was first set out in Meditation – Pure & Simple, beginning with the feet, you work up through each muscle group of the body, contracting and relaxing the muscles. What the exercise does is to focus your attention on each major muscle group in the body. By contracting the muscles you highlight the feeling of tension in that area. Then relaxing the muscles, you have an exaggerated feeling of relaxation in that area. The result is that the muscles are able to let go and become more deeply relaxed than they were to begin with. The effective result is a consciously relaxed body.

The Progressive Muscle Relaxation Exercise used as a prelude to Meditation and Imagery

You will find it best to give yourself at least 20 minutes to practice this exercise. This will leave you with some time to be still at the end, just resting with the relaxed feeling you have produced.

So go to your meditation space, take up your position, check your attitude and begin your practice.

Let you eyes close gently … Turn your thoughts inwards … And remember that this is a time to bring the mind home … To relax … And let go.

Now, really concentrate on your feet … Perhaps move them a little, really feel what they are like at the moment … Now, contract the muscles of the feet, feel the tension … And let them go … Feel the muscles relaxing … Feel the muscles becoming soft and loose … Feel it deeply … Completely … More and more … Letting go …

The calves … Contract the muscles, and let them go … Feel any tension relaxing … Soft and loose … Feel it deeply … It is a good feeling … A natural feeling … Feeling the letting go …

The thighs … Contract the muscles, and let them go … Feel it all thorough … The legs feel warm and heavy … Soft and loose … More and more … Letting go …

The tummy … Contract the muscles, and let them go …Deeply … Completely … Feel it all through the pelvis and around the hips … Sometimes it helps to imagine a belt or band around the hips has just been loosened a little … Relaxing … Releasing … Simply letting go …

The chest … Contract the muscles, and let them go … Feel it all through the chest … Now, just allow the breath to take up whatever rhythm feels comfortable for you at the moment … Effortlessly … Effortlessly … It is a good feeling … Feel the letting go …

The arms … Contract the muscles, and let them go … Feel it in the hands particularly … You might feel a warmth, a tingling flowing into the hands … Perhaps a lightness … Almost like they could be floating …. Just going with it … Deeper and deeper … Letting go …

The shoulders … Contract the muscles, and let them go … Feel the shoulder drop a little … feel it deeply … More and more … Deeper and deeper … Letting go …

The jaw … Contract the muscles, and let them go … Feel the jaw drop a little … Feel it deeply … Calm and relaxed … The tongue soft and loose … It is a good feeling … Feel the letting go …

And feel it up over the nose and through the cheeks …. Feel it deeply … Completely …

Now the eyes … Contract the muscles, and let them go … Feel it deeply … All through the eyes … Almost like the eyes are floating in their sockets … The temples soft and loose …

And feel it around the ears … The back of the head … Up over the top of the forehead … Calm and relaxed … Calm and relaxed … Simply going with it … Letting go … Simply letting go …

Now the forehead … Contract the muscles, and let them go … Feel the forehead smoothing out … Calm and relaxed …. Feel it all through … Through the body and the mind …. Deeply … Completely … More and more … Deeper and deeper … Letting go … Effortlessly … Letting go … Deeply … Completely … Letting go … Letting go … Letting go …

Rest quietly now for a few minutes before completing the exercise, perhaps stretching a little, and then letting your eyes gently open again.

This PMR based exercise provides a fairly structured, easy to learn and reliable means of relaxing the body and calming the mind.

What you need to do next, is to learn how to:

1. Simplify the PMR so that you are able to relax more quickly.
2. Practice the PMR in a more thorough way so that you are able to relax more deeply.

Then you combine what you have learnt from these two techniques, so that you can relax quickly and deeply.

Relaxing more quickly

Briefly, you simplify the PMR in several stages. With each simplification, the aim is to end up with your body just as relaxed as you remember it having become with the practice of the full PMR; only now you get there more quickly.

So, first experiment with and become proficient with being able to relax each muscle group without contracting the muscles. Then combine muscle groups so that you have the sense of relaxing the legs as a whole (rather than feet, then calves, then thighs).

Finally, it can be almost as if you can relax the whole body as one unit. Almost like throwing a relaxation switch! Many people find that this is helped by taking a deeper breath in, then sighing the breath out, feeling almost like a wave of relaxation flowing right down through the body; releasing any tension with it and leaving you feeling calm and relaxed.

Relaxing more thoroughly

The next series of exercises involves spending more time relaxing each part of the body, so that you learn to relax more thoroughly.

You begin by choosing one big toe. Imagine as if you were travelling through the toe in your mind, feeling the skin relaxing, the tissue under the skin. Feel the muscles relaxing; travel under the nail and feel that area relaxing. Feel it too through the joints, the bones; through every part of the toe. You may even be able to imagine finer detail, almost as if you were relaxing each cell, each atom!

Focusing your attention on the fine detail of relaxation in this way, leads to a profound sense of relaxation. It releases any long-held or deep-seated tension and can be freeing in remarkable ways. This exercise does take time and concentration, but it is highly recommended. The more you can do it, the more thoroughly your body will relax, and the more familiar you will become with what it feels like to have your body deeply relaxed.

Relaxing quickly and deeply

Remembering that feeling of deep relaxation, now combine it with what you learnt of how to relax quickly. With a little more practice, soon you will be able to put the two together and relax quickly and deeply. Now you have available for you, as an inner resource, an ideal prelude to any Imagery exercise.

The Uninvited

While for most people the practice of Imagery is beneficial and pleasant, it is not uncommon for uninvited images to come to the fore from time to time. Often these are inconsequential and can be dismissed or let go of, just like the myriad of random thoughts that tend to wander through our minds throughout the day.

Dealing with ‘negative’ images

There are five options available.

1. 1.      Tell the image to go away

This is a useful technique for the minor nuisance type images that tend to be fairly regular feature of most people’s inner life.

1. 2.      Open your eyes and leave the exercise

If at any stage you encounter an image that you feel really comfortable with, you can be assured that you have the option of simply opening your eyes. The image will disappear and you will be back in the room where you began! You may then prefer to get up, do something else for a while and return to your Meditation or Imagery when you feel more settled.

A strong word of advice here. If you have this happen, it is very important that you tell someone about it. Keeping it to yourself tends to bottle up the fear and energy of the experience; talking about it tends to let it go. So you may tell a family member or confidant, you may seek out a professional counselor. Often the sharing of these experiences is accompanied by an emotional release, most commonly tears; however, there is bound to be a feeling of relief also and with that greater capacity to integrate the experience.

1. 3.      Choose to concentrate on a more pleasant image

It is hard for the mind to hold two images simultaneously, so another way of dealing with ‘negative’ images is to use selective concentration and to focus on happier themes. There are many ways you can do it, many other things you could concentrate upon. One obvious way to do that is to recreate in your mind your Quiet Place – that place where you feel particularly peaceful and comfortable.

1. 4.      Let the image run

By this I mean that rather than telling the image to go away, rejecting it or attempting to change it, you adopt a curious stance and let the image develop. This becomes a bit like watching an internal video clip. So, without trying to influence it, you approach the image like an impartial observer, almost like someone observing an interesting movie, and notice how it proceeds. This may well lead to the disquietening nature of the image become intensified, but often it leads to a dramatic, positive conclusion. If you can stay with the image, sit it out as it were, this is one of the best options. It is worth giving a powerful and dramatic example.

1. 5.      Welcome ‘negative’ images, communicate with them, and learn from them

Often as you meditate more, and pursue your own personal development, you come to realize that it is the difficult areas that offer real gold. Often those things that are confronting or scary are those things that we have found difficult, that we were unable to cope with in the past, that we would have preferred to be different, that we do not want to acknowledge as being a part of our own nature, or that we simple have not integrated into our conscious awareness and life. This is the realm of the shadow as it is called. It is part of us that we choose not to face and that we attempt to contain by suppressing in our unconscious. To do this takes ongoing energy, like keeping the lid on a pressure cooker. When we relax and meditate or use Imagery, it is not surprising that the pressure is released and these suppressed images can re-emerge.

Experienced meditators then come to welcome these images, these shadowy elements of their own world. They welcome them like old friends, enquire deeply into their nature, treat them with respect, compassion and humor, let them run, investigate them and then either integrate them into their conscious awareness or release them altogether.

Chapter 7: Inner Place

–         Imagery for relaxation, stress management and meditation

 

The Principles for creating the ‘Quiet Place’

Pay attention in turn to each of the following senses, taking time to build them up as fully in your mind as you can:

1. The visuals: What can you see? Notice what is nearby, in the middle-ground and off in the distance. Notice any movement, what time of day it is, if the sky is visible and clear, or cloudy. Notice the shapes and sizes of everything, e.g. if there are trees, are they short or tall, are the trunks fat or thin; what shape are the leaves, etc? Notice too the colours, paying close attention to the shades or variations in colour.
2. The sounds: What can you hear? Listen for what might close by. What sounds are coming from further afield?
3. The smells: What can you smell? Notice what fragrance or odour there is in this place.
4. The physical sensations: What do you feel? What temperature is it? Is there any wind on your skin or sun on your face? What does it feel like? What do you have contact with? Is it hard or soft, damp or dry, warm, cool or neutral?
5. The tastes: What can you taste? Often in this Quiet Place Exercise taste is irrelevant, but it may be an issue if say you were in the sea and could taste the salty water.
6. The feelings: How does it feel to be in this place? The feelings are very important in empowering Imagery, so really dwell on the good feeling that goes with your Quiet Place.
7. Any changes: Remember that if there is anything that would make this place even more peaceful or comfortable, then you could change it.

Imagery for Deepening Relaxation

The next useful way to consider using Imagery is a means for deepening relaxation, particularly for the letting go of long-held or deeply-ingrained tension. For most people, practicing the Progressive Muscle Relaxation Exercise (PMR) has the effect of relaxing the body fairly thoroughly. However, having completed the PMR, if you can scan your attention through your body again, you may well find that while most of the body is reasonably well relaxed, there are some areas that still feel tense, tight or even painful.

This feeling of being different to the rest of the body is a key to noticing areas that need to relax more. You can help them to relax consciously in a number of ways. Repeating the whole PMR is one way. Simply letting go more, feeling the body relaxing, that sense of Relaxation Response flowing more, can do it for some. Imagery is another way. This can work well using the White Light Imagery or the Mindfulness for Pain Relief techniques. These are major healing techniques, however, they can be used just as well for physical relaxation and as a lead into Meditation.

Imagery and Emotional Expression

Another potential powerful way to use the principles of association and Imagery, for relaxation and emotional ease is by using the technique described by Manfred Clines in this book Sentics. The basic intention of this exercise is to spend two minutes each on a series of emotions, generating one at a time, one after the other. While the book goes into some detail with all this, I have found that many people benefit from using the sequence in its simple form – just allowing the feelings and images to come up as you think of each particular emotional state.

You will find that you can probably do this just reading the words from the book. If you choose to try this, I do suggest you do it at a time when you have some space to yourself afterwards and preferably at a time when you have a member of family or a good friend around. This is because some people find that just bringing to mind these emotional states can have a stronger impact than expected and you can get stuck for a while with the feeling. The intention, however, is to feel each emotional state for just two minutes and then move on.

So go to the place where you normally practise your meditation or Imagery, or you can do this exercise just sitting in a chair. Using the words as triggers, dwell on the feeling that goes with each emotional state. Build that feeling as strongly as possible, give it two minutes, and then move to the next.

It can be a good idea to simply sit for a few minutes at the end of the exercise before you move off again. So here is the sequence:

The Emotional State of the Sentic Cycle

1. No emotion
2. Anger
3. Hate
4. Grief
5. Love
6. Sex
7. Joy
8. Reverence

Notice how easy or difficult it was to evoke each emotional state. What images accompanied the feelings? How easy was it to leave each emotion and move on to the next? Did you get stuck with any of the emotions? How do you feel now? Are you still carrying one of the emotions conjured up by this exercise, or can you let them all go and move on unaffected?

Doing this exercise regularly can build a flexibility with emotions that can enhance the freedom of emotional expression. This can be accompanied by a calmer, easier state of mind and the more appropriate and open flow of emotions in daily life. If you sense it to be helpful, there is benefit in doing the exercise daily for some time.

Chapter 8: Inner Rehearsal

–         The key to improved performance

 

The necessary steps to improve performance using Inner Rehearsal

1. 1.      Understand the theory
2. 2.      Clarify the ideal
3. 3.      Relax prior to Imagery
4. 4.      Practise Inner Rehearsal
5. 5.      Wherever possible, leave some time at the end of your Imagery to sit quietly – either simply resting or taking a few minutes to enter into meditation.

Chapter 9: The Power of the Mind – I

–         Changing habits; realizing your goals

Here then is a summary of the basic theory regarding how beliefs develop – and how we can change them if we choose.

1. We have a range of life experiences which we take in consciously via our five senses.
2. These experiences are stored in the unconscious realms of the brain as memories.
3. Memories are made up of images – primarily pictures, sounds (words) and feelings. Tastes and smell can be involved to a lesser degree.
4. The emotions that accompany memories have a big bearing on how important they are to us. The more dramatic (strong) the emotions, the more prominent the memories, and the greater their impact in forming beliefs.
5. Memories accumulate to produce beliefs.
6. We have a deep-seated commitment to act in accordance to our beliefs.
7. For the purpose of these experiences, the unconscious mind cannot distinguish between a real life experience (and the set of images that go with it) and ones we generate (through the use of Affirmations and Imagery).
8. We can use the techniques of Affirmations and Imagery to establish, change or reinforce beliefs in a way that they will be effectively anchored and responded to.

Chapter 10: The Power of the Mind – II

–         Affirmations and Imagery in Practice

Using Affirmations and Imagery: The 7 Key Steps

1. 1.      Acknowledge where you are at – is there a problem, if so, what is it?
2. 2.      Set a clear goal.

Personal transformation – a nine step process

1.   I.      Identify the problem.
2. List the disadvantages of the problem
3. List the advantages of the problem
4. Identify the solution
5. List the advantages of the solution
6. List the disadvantages of the solution
7. Choose between the Problem and the Solution
8. How could I sabotage this goal?
9. How could I reinforce this goal?

1. 3.      Develop Affirmations and Imagery exercises to reinforce the goal.

Drawing on the details from Peace of Mind.

i)        How to develop Affirmations

(a)    The three essential points:

For Affirmations to be effective they must be expressed:

–         in the first person,

–         in the present tense, and must be

–         goal oriented.

Other guidelines for affirmations

(b)   Be positive

(c)    Do not make comparisons

(d)   Unless essential, do not specify a time for completion

(e)    Do be specific, accurate and accountable

(f)     Be realistic

(g)    Set ongoing goals

(h)    Use Action Words and add a sense of excitement

(i)      Be precise with the use of your words

(j)     Keep a balance

Some sample Affirmations for personal development

(a)    For health

‘Every day in every way I am getting better and better’.

(b)   For relationship

‘I greet this person with Love.’

(c)    For self-esteem

‘I am worthy of being here.’

‘I am worthy of being happy.’

‘I am worthy of being loved.’

ii)      How to develop Imagery

There are three classifications for the type of Images we can use- Literal, symbolic, and Abstract.

Literal Images

Here the aim is to see an image of the behavior, event, or goal literally, the way you you are aiming for it to happen. This type of imagery is very practical and can be applied in any situation where there is a clear understanding of the goal.

Limitations of Literal Imagery and the use of Symbolic and Abstract Imagery

While literal images are highly effective in sports and for making personal changes, they are often found wanting when you are faced with a complex situation and where your knowledge of the process required to achieve a given goal is unclear. When the goal is clear, but the mechanism for achieving it is uncertain, highly complex or to do with healing, symbolic or abstract Imagery is often far more appropriate.

Symbols can be used to become the vehicle that conveys the conscious intention into the subconscious in a way that the intention can be recognized and acted upon.

1. 4.      Practice the Affirmations and Imagery.

A good sequence then is:

(a)    Sit in a slightly uncomfortable, symmetrical position.

(b)   Relax physically, inducing the Relaxation Response wherever possible.

(c)    Then begin your Imagery.

You can use Affirmations, Imagery and Feelings as a combined approach. This is the most direct and effective way. Sometimes it may seem more appropriate to use Affirmations or Imagery on their own. This may be when an Affirmation is being used to change an undesired state of mind of long standing. Beginning with, say, ‘I am worthy of love now’, may be best done an Affirmation at first, moving on to adding Images once some confidence in the accuracy and reality of the Affirmation is established. Similarly, many healing situations appear to respond well to the direct use of Imagery.

(d)   Let go of the Imagery and rest in the natural peace and stillness of meditation before finishing the session.

1. 5.      Support your practice – respond to feedback.

Reinforce your good intentions with positive thinking principles:

• Develop a support network. Discuss your goals with family and friends. Get them on side.
• Seek out allies who can support you actively. Avoid those who challenge you too directly.
• Read books, listen to tapes, attend workshops that support your goals.
• Attend a support group or meditation group that is relevant to your needs e.g. it may have been useful for Anne to go to a Self Esteem program.
• Tell others of your goal – be accountable.
• Be prepared for setbacks. Changing habits can take time. Be prepared to persevere.
• Be gentle on yourself. Determine to be a patient and reward reward  yourself as you notice progress.
• Do seek feedback. Be prepared to reassess your situation, make adjustments and move on.
• Smile regularly! It needs to be fun to be sustained. Enjoy being alive. Change is a feature of life. If you were not changing you would be dead. Enjoy the changes, cekebrate your successes. Enjoy!

1. 6.      Deal with any setbacks.

The best insurance against disappointment is to give whatever you do your best. To do everything to one hundred per cent of your ability. Then if you have a setback, there will be no regrets, no guilt, no wondering ‘What if …,’ or ‘if only I had …’. At least you will have the comfort of knowing you have been giving it your all then there will be a level of acceptance and acknowledgement that leaves you free from looking backwards. You will be free to look forward for fresh solutions.

1. 7.      Establish your goal as a part of you ongoing life. Aim to live more fully in the moment.

While your new goal and the changes that go with it are bound to require your conscious effort to begin with, it is to be hoped that after a while it becomes effortless. A natural part of your life. As a part of this natural flow be prepared to move on using active Creative Imagery techniques into quiter stillness of Meditation.

Chapter 11: Invocation, Manifestation and Imagery

–         Linking sprit, consciousness and matter

Manifestation, to make manifest, literally means ‘to make obvious to the eye or mind.’

Invocation literally means ‘to call upon God in prayer.’

White Light Imagery – The Principles

 

White Light Imagery – The Practice

When practicing the White Light Imagery exercise, always follow the standard preliminaries recommended for Imagery. Make sure you take time to consciously relax physically and calm your mind using the principles of the Relaxation Response.

 

The White Light Imagery Exercise Using Breath

The White Light Imagery featuring the use of the breath was first recorded on pages 185-189 of Peace of Mind. It is reproduced here in smaller print so as to make it easier to refer to. This exercise is on Side B of my Tape No. 4 – Guided Imagery Energy.

The White Light Imagery Exercise Using Radiant Energy

This exercise was first recorded in Meditation – Pure & Simple (pages 102-104) and is reproduced here. This exercise is also on my CD Relaxation, Meditation & Imagery.

Take up your position, relax physically.

        Imagine now as if it were in the sky above you, the highest source of power that you know. The embodiment of your own Truth. It may be an image that symbolizes God, it may be the figure of Christ, Mother Mary or a particular saint. You may prefer a more abstract image such as the sun which could represent the source of Universal Energy. Whichever these symbolic images you find most helpful, imagine too that as well as a source of energy, this is a source of compassion, of loving kindness, of a presence that your own best interest at heart.

As this image forms in your mind, allow yourself to imagine what it would feel like to come into the presence of this Divine Source of Energy. What would it be like to feel yourself in the presence of God? Or Christ? Or the source of Universal Energy?

        Sometimes as you feel yourself coming closer to that presence, you may wish to say something – a prayer, an explanation, a request. Sometimes, something may be said to or for you, os you could listen for that.

        Once you feel this Divine presence as if it is in the sky above you, imagine that a beam of white light begins to flow from its very centre, down towards you. An outpouring of energy and loving kindness. If you are focused upon a figure, imagine this light flowing from its very heart. If you are using the sun, imagine the shaft of light flowing from its very centre.

         Imagine too, that this beam of white light has liquid properties. It is like a beam of liquid white light that has a pleasant warmth to it, almost like a gentle glow.

Now as this beam of warm, liquid, white light reaches your head, it not only flows down around your body, but also it flows through your body. Warm, liquid, white light, slowly flowing down through your body. Almost like water filtering down through dry sand.

Warm liquid white light, flowing from that Divine source and flowing down through every part of your body. Like having a wash on the inside. It washes away anything old or worn or unwanted. It brings with a new energy, a vitality, a sense of healing and wholeness. You can feel it filling your body and your being. You may see this quite visually or you may have it as a feeling experience – like feeling a flow of energy or a sensation of warmth moving down through your body. When the light does flow down to the end of your arms it will flow out the end of the fingers. When it does reach the end of your legs, it will flow out through the feet, washing away with it anything old, worn or unwanted.

When this light comes to difficult, tense, painful, or blocked areas, it washes through them, clearing them, relaxing them, letting them go. You may see the affected area as having a particular shape and/or colour. When the light reaches such an area, you may see that colour being washed away from clothes held under running water. You may see the area dissolved from the outside in. some people find it helpful to imagine the light being concentrated almost like a laser. This then burns away the affected blockage – either from the outside in or from the inside out.

        The aim is to see and feel this warm liquid light to be filling every part of the body with the same degree of intensity. To feel the same all over. Filled with the vigour, the vitality, the radiance of the warm liquid white light.

As this feeling becomes all-encompassing, it is as if you merge with it; almost as if you dissolve into the light. You feel it through your body and your mind. It is as if you become at one with it. Given that it stems from a Divine source, this can feel like merging or re-uniting with the Divine. It can be a powerful experience.

        You conclude by merely resting in the presence of that light and the Divine Energy it represents and carries.

Manifestation

In more practical terms, we can identify the following steps in the process of Manifestation.

1. Establish a clear need.
2. Have a solid framework of understanding.
3. The ask.
4. Let it go!
5. Act where necessary.
6. Avoid surprise.
7. Give thanks and celebrate.
8. Develop trust.
9. Accept responsibility.

Chapter 12: Healing the Body – I

–         The principles of Mind/Body Medicine

Chapter 13: Healing the Body – II

–         How to use Imagery for healing

Almost invariably, Symbolic or Abstract Imagery will work best for healing. To begin with, here then is a summary of the necessary steps for the use of Symbolic Imagery.

How to use Symbolic Imagery for Healing – the Principles

Symbolic Imagery for Healing – the Practice

1. Developing the Images

(i)                  By being inspired by other people’s images

(ii)                Through the use of semi-literal images

(iii)               Out of the stillness of Meditation

(iv)              Have the body produce the Image

1. Practicing the sequence of Healing
2. Checking that the images are accurate, complete and feel good
3. Supporting your Healing Imagery Practice
4. Assess your progress, adapt as necessary

Chapter 14: Healing the Heart

–         Imagery’s precious gift

Addressing ‘Healing the Heart’ we will focus on four main practices:

1. 1.      Getting to know our own true nature

In our essence, we are whole and pure. In our essence – whole and pure. Do you know it? Do you believe it? Do you hope to experience it?

To experience this reality directly is the aim of deep spiritual practice. To experience our own true nature as being whole and pure, is to know our own true worth. And it is to know from direct experience the interconnectedness of all things. It is to know that at this deep level there is a common factor, a common ground that links us all.

With this knowledge, of our own innate goodness and of our interconnectedness, there comes a natural respect for and for others. There comes too a capacity to recognize the sacred in all things, and the compassion to understand the inequities and sufferings around us. There is a natural urge to forgive our self and others, a natural urge to be kind to our self and to others, and a natural urge to live in a life based upon compassion and loving kindness.

People learn to meditate for many reasons. Stress management, increased coping skills, healing illness, peace of mind. The greatest gift meditation offers is the possibility of a direct experience of who we really are, of our own true nature, our good heart. So learning to meditate is the greatest gift you can give yourself.

And the essence of meditation is to be found in simple silence. When we let go of all our busyness, all our doing, and rest in our natural state of being, then our good heart is revealed, and we experience this essence directly.

This style of meditation, based upon simple silence was introduced to me at the start of my illness by the late Dr Ainslie Meares. His approach is well presented in two of his main books Relief without Drugs, and The Wealth Within. In a more traditional way Sogyal Rinpoche teaches the practice of Dzogchen, the highest form of Buddhist meditation practice. This is well described in The Tibetan Book of Living and Dying.

1. 2.      Compassion

Here are six wonderful Imagery exercises that progressively build compassion. Prepare for each one in the standard way to begin any practice. Attend to your outer environment, your attitude and then relax physically and calm your mind through the use of the Relaxation Response. Then you are ready to begin. Most people find these exercises easier with their eyes closed.

(a)   The Loving Kindness exercise

(b)   Consider Your Self the Same as Others

(c)    Walk in the Other’s Shoes

(d)   Using a Friend to Generate Compassion

(e)   Considering the Plight of Others

(f)     How to Direct your Compassion

1. 3.      Forgiveness

Forgiveness is not saying it was OK.

Forgiveness is not saying it was OK for it to happen again.

Forgiveness is not forgetting.

Forgiveness does not mean you have to be friends.

Forgiveness is not easy.

Preparation for Forgiveness

As with most of these key Imagery exercises, the preparation provides an essential platform or foundation which makes the main practice possible.

For Forgiveness, the ideal preparation includes simple meditation, compassion exercises and suffering! For most of us it is only when we see through the ongoing and deep suffering that resentment causes ourselves and others that we become ready to work on Forgiveness.

Then one of the exercises that I do find helpful is unsticking some of the resentment glue, and allowing an opening to the possibility of Forgiveness, is the Compassion exercise of putting yourself in the other person’s shoes. This can help you to understand and feel into what it was that caused the other person to act the way they did, to feel an empathy, a compassion that makes Forgiveness more possible.

The Practice of Forgiveness through Imagery and Affirmation

Visualize the person you are considering. It can be satisfactory to just concentrate on them, but try to build up as clear an image of them in your mind as you can, as if they were sitting in front of you and you were looking directly at them. Some people find it helpful to begin by looking at a photograph, so fixing the person in their mind.

Then, use these four phrases, repeating each one silently to yourself, over and over, until you can say it with conviction, before going on to the next:

I forgive you.

Please forgive me.

I thank you.

I bless you.

As you begin this exercise, you will find that it takes an effort to concentrate on the person’s image and the repetition of ‘I forgive you, I forgive you’. However, fairly soon you are likely to find yourself dwelling on all the good reasons why you should not forgive them.

‘Forgive them! I have every reason to hate that person’ you may think. Every reason, except that the hate affects you more than anyone else! As you dwell on it more, a wider, healthier perspective will come.

As you keep repeating the same phrase, you enter into meditating upon why you should forgive them. Think of all the reasons they are like they are, why they did what they did. You will find yourself slipping over into contemplation and a new insight developing. As you continue, you will reach the point where, with conviction you can say, ‘I forgive you1’

1. 4.      The traditional and profound practice of Tonglen

If you choose to practice Tonglen, I strongly recommend you study The Tibetan Book of Living and Dying on pages 201-208 so that you benefit from Soygal Rinpoche’s tradition and experience with this technique. While Tonglen is a Buddhist practice, it is eminently suitable for everyone and I can recommend it highly.

Preparation for the Practice of Tonglen

The Preliminary Exercises of Tonglen

Environmental Tonglen

Be aware of your own state of mind. Notice whatever is moody, dark, angry, frustrated; whatever emotions we normally describe as negative. Breathe these qualities in on the in-breath, then breathe out the ‘positive’ emotions – peace, calm, clarity, joy. Repeat this until you feel the atmosphere around you, the environment, to be cleansed.

Self Tonglen

Tonglen in Life

Tonglen for Others

The Main Practice of Tonglen

This exercise can then be done with any other person. It is an excellent exercise if you want to help someone in need of healing, or someone who may be close to dying. Also, it can transform the way you feel and interact with difficult people in your life. It is a wonder–full practice. Again in Sogyal Rinpoche’s words:

‘This holy secret of the practice of Tonglen is one that the mystic masters and saints in every tradition know; and living it and embodying it, with the abandon and fervor of true wisdom and true compassion, is what fills their lives with joy.’

Chapter 15: Imagery and Truth

–         What are you really seeking?

So as we come to end of this work – a summary, some encouragement and some final suggestions.

Imagery is to do with the mind. Imagery is the language of the mind. Imagery is the tool of the mind. The mind is extraordinarily powerful. The mind is double-edged sword – it can be powerfully destructive, powerfully creative.

For many of us the conditioning of the past experiences, the conditioning stored in our memory as images, limits the capacities of our mind. For many of us, to actively work on reprogramming the mind is, therefore, a key step in freeing us from the past limitations and opening us to future possibilities.

However, if we limit ourselves to what the mind alone is capable of, we limit ourselves to what can be rationalized, analysed, broken into smaller pieces or built up with methodical planning. While this may well have its benefits, clearly it has its limitations. For the truth of the matter is that the essence of life, the heart of life, is essentially mysterious.

Love, Hope, Faith, all that we really value, all that has true substance; all these mysteries dwell in the realm beyond the thinking mind.

Once again, then we return to the need for balance. Yes, it make sense, profound sense to rationally address the workings of the mind; to understand the key role of Images and Imagery in our lives and to use this understanding with more awareness, with more good effect.

And clearly too, for completeness and for the opportunity of finding what we are really looking for, we need to go beyond the mind, perhaps using Imagery as the vehicle to transport us beyond the thinking mind, into the magical stillness of our true essence.

How to Enjoy Your Life and Your Job

Dale Carnegie

Excerpts from How to Stop Worrying and Start Living

Part One: Seven Ways to Peace and Happiness

1)      Find Yourself and Be Yourself: Remember, There is No One Else on Earth Like You

Do not imitate others.

2)      Four Good Working Habits That Will Help Prevent Fatigue and Worry

Apply these four good working habits:

a)      Clear you desk of all paper except those relating to the immediate problem at hand

b)      Do things in the order of their importance

c)      When you face a problem, solve it then and there if you have the facts necessary to make a decision. Don’t keep putting off decisions.

d)      Learn to organize, deputize and supervise.

3)      What Makes You Tired – and What You can Do About It

Psychological/Emotional factors – Learn to relax at your work.

4)      How To Banish the Boredom  That Produces Fatigue, Worry and Resentment

Put enthusiasm into your work.

5)      Would You Take a Million Dollars for What You Have?

Count your blessing – not you troubles!

6)      Remember That No One Ever Kicks a Dead Dog

Remember that unjust criticism is often a disguised compliment.

7)      Do This – and Criticism Can’t Hurt You

Do the very best you can; and then put up your old umbrella and keep the rain of criticism from running down the back of your neck.

Excerpts from How to Win Friends and Influence People

Part Two: Fundamental Techniques in Handling People

8)      “If You Want to Gather Honey, Don’t Kick Over the Beehive”

Don’t criticize, condemn, or complain.

9)      The Big Secret of Dealing With People

Give honest and sincere appreciation.

10)  “He Who Can Do This Has the Whole World with Him. He Who Cannot Walks a Lonely Way”

Arouse in the other person an eager want.

11)  Do This and You’ll Be Welcome Anywhere

Become genuinely interested in other people.

12)  How to Make People Like You Instantly

Make the other person feel important – and do it sincerely.

Part Three: Ways to Win People to Your Way of Thinking

13)  A Sure Way To Making Enemies – and How to Avoid It

Show respect for the other person’s opinions. Never say, “You’re wrong.”

14)  The High Road to Reason

Begin in a friendly way.

15)  The Secret of Socrates

Ask questions with which the other person would have to agree. Get the other person saying ”Yes, yes” immediately.

16)  How to Get Cooperation

Make suggestions – and let the other person think out the conclusion. Let the other person feel that the idea is his or hers.

17)  An Appeal That Everybody Likes

Appeal to the nobler motive.

Part Four: Way to Change People Without Giving Offense or Arousing Resentment

18)  How to Criticize – and Not Be Hated for It

Call attention to people’s mistakes indirectly.

19)  Talk About Your Own Mistakes First

Talk about your own mistakes before criticizing the other person.

20)  No One Likes to Take Orders

Ask questions instead of giving direct orders.

21)  Let The Other Person Save Face