My Favorite DNRS Health Visualization

In this video, I provide a brief overview of the neuroplasticity program DNRS, and share one of my favorite health visualizations, which are a key part of the program. My paddle boarding adventure begins in minute 3:06. (con't)
Watch to the end to see me actual make my visualization come alive on my November 2019 honeymoon!
I just wrote a new blog post about what DNRS is, my full candid experience with it, the things that I did before DNRS that I personally found helpful, and I share info on other brain rewiring programs focused on healing the limbic (fight-or-flight) system:
healwithliz.com/going-on-imag...
DNRS was key to help me fully heal from ME/CFS and many downstream issues. I prefer not to talk about specific triggers, symptoms, and other diagnoses on my channels, but you can find out more about my story on my website: healwithliz.com/meet-liz/#mys...
You can learn more about DNRS here:
retrainingthebrain.com/?wpam_...
They have both a DVD version and an online version. I did the online version, but it's the same content.
Find me on Instagram:
/ healwithlizc
Disclaimer: Nothing on my channels are medical advice nor meant to contradict what you yourself have discovered to be true. I'm not associated with DNRS, though I am very thankful to Annie Hopper and the people who helped her create the program.

[@HarriettheAICoach]

You are sunshine in human form. Thank you so much for this it’s the first visualization that made me feel real joy.

[@homemakersheart3614]

This is one of my favorites. Thanks for showing me that I can think of other things then symptoms.

[@ESCEEMM]

This is amazing. I never get tired of it.

[@RaelanAgle]

I love this! I use visualizations a ton as well. They are so powerful! Thanks so much for sharing these here Liz, this is such a great tool for people ❤️

[@Bitachon]

Hey Raelan 👋

[@xasthur98]

Wow thats awesome how your visualization came alive.

[@purplepassionplace]

Wow you're amazing. What an imagination. I wish you would do more of your visualization examples for us because I struggle so much to even think straight to come up with ideas.

[@HealwithLiz]

Y'all it took me about 7 recording attempts to say the word "visualizations" correctly! 😂 lol

[@cherbears4446]

Lol your cute ❤

[@aarflow1]

You are so awesomely visual, creative and joyful. Keep shining. I will too :)

[@jm-ib6wu]

I did not expect the guacamole part... love it❤😍

[@discover.yourjoy]

Thank you for sharing! That was a great round!

[@HealwithLiz]

Thanks so much Alyssa, I'm so glad you enjoyed it!! ❤️

[@becoming_a_betty]

I loved this so much Liz, it made me smile so much!! xx😊xx

[@HealwithLiz]

Thank you so much, so happy to hear that

[@peppies1]

Nice visualisation, thank you!

[@hallinasjournal7795]

This is awesome thank you so much for sharing! I would love if you have any other health visualizations in different fun engaging scenarios. Your voice warmth charisma is perfect for putting a smile on peoples faces and getting right into the spirit of love fun and adventure!

[@HealwithLiz]

Thanks Hallina!! Really appreciate this wonderful feedback. It's definitely time for me to do another one. Any places you'd like to go? ;)

[@PillePalle-qu8pi]

You are my greatest hero , thank you so much for being out there xxxx

[@HealwithLiz]

This made my day, thank you for this comment!!! Really.

[@katsummer1804]

Thank you so much for sharing this Liz. Earlier this year I did the online DNRS training & I have had ebbs & flows of continuing with it. This has inspired me to keep going! And paddle boarding is something I can’t wait to get back to doing!! Xox

[@HealwithLiz]

Yessss!! That warms my heart. So glad to hear that. An Instagram friend of mine got significantly better through many holistic methods, but this year got to her best full health when she added visualizations. They can be so powerful. Today she goes paddle boarding every morning!! You will be too again! You've got this!

[@JanaWellbourn-ss1ps]

DNRS rocks. Just started and it’s soooo helpful

[@natashacoulter7822]

Thank you for sharing your practice, Liz. I still can't even to say the word visualization correctly. Now I know that I am on the right track and actually don't need to spend on dnrs.. Lol. I was researching on.. how to improve your neuro plasticity and Joe Dispenza meditation and hypnosis came up. You can find his treatment sessions on KZbin or website. Your visualization happened in the future and this is the concept throughout all his work. Staying with positive thoughts day after day makes it a habit, which is very important to be healthy. You are the Placibo is the book I just ordered on eBay. A lot of great information.. Continue to dream, meditate, learn something new and be well. 💓

[@rainydaysandsundays]

I love this so much! I’ll come back to this again and again. Thank you Liz - you are such an inspiration to me. Is the idea to do your own visualisations in silence (which sounds hard!!) or to follow ones like this? This was such a joy. Thank you! ❤️❤️❤️

[@chrismcmurry8508]

You're great. This was extremely inspiring. Thank you.

[@HealwithLiz]

This comment really made me smile and is really appreciated - Thanks Chris!!!!

[@chrismcmurry8508]

@@HealwithLiz I am glad. I hope you have a wonderful week. 🙏

[@mehranhnt3770]

Thank you Liz❤

[@lutgartvandermeerschen439]

You look very well!!!

[@melissariddle9498]

I just started DNRS and am having fun with my visualizations. I find I spend a lot of time describing my feelings and the memory or future visualization are only about 3 minutes and I spend most of the time in the energy of the emotion and describing the movement, color and energy of it. I hope that’s ok. It is definitely giving me the feeling I’m going for. It’s actually become a medium of spiritual practice as well.

[@Daniel-ws9kv]

thank you 🙌🏻

[@byrononthedrums]

Great Story! Thanks for sharing! I just started DRNS about 9 days ago.

[@HealwithLiz]

You've got this Byron. Sending you good vibes.

[@clairchetwood9777]

How are you getting on with it? I'm thinking about buying it to help me get better x

[@byrononthedrums]

@@clairchetwood9777 Hello Clair, I only did DNRS for one month. The commitment was just too much for me. I was recovering from long Covid. ultimately, I did end up getting better by just supporting my body’s natural ability to heal over time. I did other Neuroplasticity exercises, too. As well, a good diet and consistent exercise and lots of prayer.

[@clairchetwood9777]

@@byrononthedrums That interesting to hear and I'm really pleased to hear that you're well now. I've been long hauling for 19 months. I got better for a few months and was back to living a mostly normal life, then had my worst crash to date 4 days ago that's left me bedridden and so ill. I'm willing to try anything to get better.

[@byrononthedrums]

@@clairchetwood9777 So sorry to know that. I was also in that state a little over a year ago. It was all I could do to get out of bed. I thought my life was over. I spent countless hours and thousands of dollars trying to find answers and get better. When all I really needed to do was trust God and support my body’s natural ability to heal. God gave us amazing bodies that were designed to heal. You will get better. Just believe it!

[@TheAnettesan]

Hi Liz, so grateful that you put this visualization out there! It has helped me tons in my mere beginnings of doing visualizations. I am currently doing the ANS rewire program, but came across visualization when looking at recovery stories. I have started going on dream journeys, to all the places I would like to visit when I get well, but also visualize myself just waking up and going through my day doing small things feeling well and rested and full of energy. Which is completely the opposite of how I feel now... I know you can''t share more about the DNRS, but I was wondering if it is important to do the same visualizations again and again, or did you mix it up and do diffferent ones each day? I thought perhaps it was a part of the making of new neural pathways to do them over and over again, but it also has to be interesting, so I do go to new places to! How much did you do far in to the future, and how much in the near future? For instance visualizing going to the grocery shop-which I can't do at the moment.

[@HealwithLiz]

Hi Anette, sorry for the late reply! Glad to hear this was helpful. Yeah, I definitely mixed it up - though there was also some repetition. I did my favorites often though. Though my healing was gradual, I didn't do my visualizations with gradual thresholds in mind. I did things I'd enjoy doing in my visualizations. I think it definitely can make sense to do things you'd really want to enjoy doing in the near future (and also at any point in the further future).

[@feeltheforce10]

Are you any better now 10 months on ?

[@DDumbrille]

@@HealwithLiz It would be SO great if you could do more of these visualization videos. And maybe other DNRS or other brain-retraining tips without giving away "secret" techniques. Maybe you've developed some of your own??? Thanks in advance.

[@MsEmm10]

Read the book Hardwiring Happiness - this book will give a good idea on how visualisations works and how to rewire your brain

[@Boojerella]

I started DNRS about a month ago. Got my Memories down….funny how as I do them daily I remember more of each memory, hadn’t thought about them for ages. Love that. And I love this Visualization of yours - incredible example of your level of detail. Very inspiring. My question is…do you just start this “free flowing” like you’re doing here? I’m finding that I’ve written the stuff out and just read what I’ve written….not exactly wallowing in the experience in any more detail than what I’ve written. I’m feeling like if just rely on my ability to just babble the detail it'll be 3 min long! Do you know what I mean? Thanks so much!

[@HealwithLiz]

Thank you so much. Yes that was me, too. In the beginning I had like on positive memory of me swimming in the pool and feeling the water on my arm, etc. And then more good memories I forgot about started to reappear ha!. My DNRS buddy (person I've done buddy rounds with) writes them down in a lot of amazing detail (he even researches the places and stuff). I free flow it. I eventually realized it was fine to pull from different memories and make them into one memory and embellish it. But yeah, I have a natural tendency to like to free flow things. But others I know who were just as successful wrote it all down before. So I hope that reassures you!

[@jasonwyrick7768]

I love this! Do you have other visualization recordings available?

[@HealwithLiz]

Hi Jason, your comment made my day! I will definitely consider making more recordings, stay tuned! :)

[@lilbubbychild]

Hey Liz, thank you for this video!! I'm wondering, did DNRS help at all with cognitive function at all? Thank you!

[@HealwithLiz]

Hey Bubby, yes neuroplasticity/DNRS helped me restore full mental and physical health. You can check out my website (in my about section) for other things I did. For me, it's about getting to the root and the nervous system is a main part. Sending you encouragement, I hope to do more of these soon!

[@lilbubbychild]

@@HealwithLiz Thank you so much! I checked out your site and it's amazing. These videos are bringing so much hope to people in dark places :)

[@farzinsayyadfar3097]

hi Liz, I have been following ur channel and I'm happy ur healed . I have cfs for 13yrs now and have actually tried the dnrs but didnt work for me for some reason . just wanted to ask u how long did it take u to heal n how many minutes per day ?

[@letsgobrandonpodcast]

Did it work yet?

[@SarahMehmet]

This is wonderful, do you have any rounds for MCS I'm finding hard to visualise on this for myself.

[@letsgobrandonpodcast]

How did you go?

[@mrandmrsragdoll6397]

🙏🏻🙏🏻🙏🏻

[@dariam4246]

Thank you Liz. I just started DNRS PROGRAM and I have a hard time to do the visualizations by myself. Does the guided visualization have the same benefits?

[@ElizabethCarlson]

Hi Daria, I listen to other's guided visualizations as a bonus and for inspiration for my own rounds, but not as a complete replacement. Criticizing your progress is a POP girl. Consider using transformational vocabulary like "What can make this easier for me?" and "It can become easier the more I do it" rather than "this is hard, I'm bad at this." You can try a coach, or their Living DNRS much more affordable group coaching option. If you keep at it with the mindset of a turtle, you will get better! In my case, I just had one visualization for a long time for the past part because I couldn't remember anything else. I continue to unlock countless amazing memories and build a wonderful imagination. You can also make up joyful memories and and even do fantasy ones with imagined characters. Your imagination will grow, too if you just stick to it with a beginner's mindset. 1. Make it part of your routine. For instance, I listened to Annie's complementary guided 15 minute meditation each morning before doing two to 4 full DNRS rounds. (I also did afternoon rounds and evening rounds) 2. Do whatever you can and be proud of yourself for that. So if just doing them in your mind is easy today and doing the same visualization, that's wonderful. 3. Remember the goal -- which is to tap into a feeling of serenity, calm, joy, and vibrance. It's not perfection. 4. It helps to think of the 5 senses... what do you see, how does it feel on your skin, how does it feel in your body, what do you smell, what do you hear. Hope that helps. ❤️

[@HealwithLiz]

Short answer: Your imagination will grow the more you use it. :)

[@dariam4246]

@@HealwithLiz Thank you so much for your wonderful advise, I really appreciate! I will do my best:)

[@caramccormack5566]

I'm starting too and I listened to a few of these today and I have no doubt they help, but important to do your own too, I think! I was in a poopy place earlier today, forced myself to do a round, then listened to others, then did another round later....my mood shifted...I was amazed. The limbic system is so good at fooling me.....into thinking 911. But I shifted it at least for half of the day!

[@Conrick]

Hey Liz, can I ask you one important question? A few months ago I got the theory down of CFS (that the Nervous System is stuck rather than a mysterious illness), what happened and started doing positive visualisations, which enabled me to calm down my nervous system and fluctuate. I was able to "default" in parasympathetic, until I met triggers, which I noticed is okay. After exposing I calmed down again. It´s basically the way you have to go to retrain your brain, there is no way around it. It worked just fine. But then suddenly a huge wave of anxiety hit me. Being anxious of anxiety dysregulating me got in my way of regulating my nervous system. Since 10 days ago, each time I try to calm down (effectively make the anxiety go away), my anxiety comes across and dysregulates me again and again. I figured out, that right now with all these relaxation techniques, I´m teaching/ reinforcing my brain, that anxiety as an emotion is not fine and dangerous, being dysregulated is dangerous, which is a lie even if it´s highly uncomfortable (as it can throw me back in the CFS Loop), I justify it by trying to get rid of it and therefor I should accept it, purposely, let it dysregulate me and teach myself that it´s fine and even save to be dysregulated I guess? but idk. I feel kinda stuck right now. So here I am, being purposely dysregulated without fighting against it, I´m not panicing, it is what it is and it´s fine, I know it can only go upwards from here again, but I´d like to be able to regulate myself again. Did you have similar problem during your recovery journey and how did you get past this recovery blockage? Unlike more external triggers, I feel the problem is I can´t control the amount of exposure I have with this problem. Kind regards

[@HealwithLiz]

Updated. Hi Conrick, it's very common once you realize it's the nervous system to then be stressed for having stressed. It's also not uncommon for the limbic system to resist brain training initially or after you start to see some real improvement. It sounds like it's trying to keep you safe - and give a last hurrah. 1. You can simply tell yourself when triggered, "I am safe. This is just my nervous system." And continue to repeat that. Other options: I breathe in peace / acceptance / love, I breathe out fear. I breathe in calm, and release fear. I'm letting go of what no longer serves me. 2. Consider renaming anxiety (the thoughts and the sensations that are associated with it) to something that takes its power away. Banana, Arthur, Prince George, etc. Lol not sure why I suggested Prince George but that made me chuckle. 3. You'll at some point want to go into the deeper emotions behind it (ie fear, anger, shame are some common ones). Nicole Sachs and Rebecca Tolin are good resources for this. A guest on my channel Carly recommends Nicole Sach's podcast (it's for chronic pain but she and many others have applied it to CFS). Carly recommends Episode 160. On my website's Resources page - Favorite podcasts (the third toggle down) - I share some additional recommended episodes from Nicole Sach's podcast. For Carly, acceptance was a big part of recovery and reassuring herself she was safe. Nicole Sach's also teaches about acceptance as a factor in healing. And has a process called JournalSpeak to process emotions. 4. Letting go of resistance is helpful for many people, and it definitely was for me. I share the Esther Hicks meditation on my Favorite Free Meditations on my Resources page (last toggle) that was about releasing resistance. 5. Eventually you'll begin to see triggers as opportunities for rewiring your brain, and opportunities to show yourself love, reassurance, and going to your joy. 6. It sounds like you might be in your head a lot. I'd recommend looking at somatics practitioners, free online material (like Jim Prussacks KZbin, Rebecca Tolin's newsletter) and programs, which are bottom-up ways to regulate your nervous system and find a felt sense of safety within your body. I have a list of coaches on my website and a Programs Guide reviewing the different types of lifestyle and nervous system regulation programs in detail. 7. When you're in a spiral, consider orienting to nature. 8. Just know, as you said, that these symptoms can't harm you. It's not always easy but your brain and nervous system overtime will change. Good things are in your future. You've got this.

[@Conrick]

@@HealwithLiz thanks alot for responding. Truly means alot to me as I don´t have anyone in real life who has experience with recovering from CFS/Fibro and Anxiety. I´m already watching alot of Jim Prussacks videos, subscribed to Rebeccas newsletter this week and I love their content. Sometimes it´s just hard to logically wrap your head around everything, if you are not far enough in recovery tho. I´ll look into the Podcasts of Nicole´s Sachs, sounds like a good resource. In 2 weeks I will have an appointment with a somatic experiencing practioner who lives nearby, I´m very thrilled about that and hope it will help my recovery. Ye it is/ seems very paradoxical to me, that surrendering to an emotion (anxiety) who can control my nervous system for worse and dysregulate me is the solution to being regulated and wellbeing, but it seems like the only way to go and all of my resources point towards it. That´s my goal the next couple of days to completly surrender and let anxiety do what it wants to, while simultaneously doing my DNRS rounds (but not to combat anxiety, I´ll try to mentally seperate both from each other). In my childhood I´ve been taught (as many of us) that if you can´t control your emotions (crying/ fear) you´ll end up in trouble with your parents, so danger for the NS. I think that´s at the core of my problems.

[@natashacoulter7822]

@@Conrick never look back at the past, future is the force pulling you. I really like Joe Dispenza, Joseph Rodriguez and You Universe on KZbin. Calm voice, much love, positive vibrations and simply common sense, this is what I experience every time I listen to them. I meditate every day and can't wait to the next day to do it again. Try different techniques and be well. 🥰💞

[@rachelsantilli1755]

If you could do more of these that'd be swell! Leave out the names and change it up who is with you. Sometimes alone, you go there alone because you're strong and able and enjoy the solitude.

[@HealwithLiz]

Lol Love the feedback!!! I think once I'm done editing my next few vids in my interview backlog, I really want to focus more on mainly the visualizations!! Maybe I can do one in between. :-)

[@flo615]

Great video ! I'm thinking about getting the DNRS program but I can't afford it right now... I might ask Santa about this. Is it possible to do visualizations without talking, or is there a reason why it's better to talk ? I don't know why but talking makes tired very quickly.

[@HealwithLiz]

Yes, of course. I support you adapting whatever method so it is easy and enjoyable for you. Doing them in your mind is also very beneficial. While DNRS is taught by a friendly instructor who stands, uses hand gestures, and speaks the steps and visualization examples aloud, that is not a hard rule. And there are no rules in healing. I know people who began doing DNRS rounds in their mind in bed, and weren't able to do the whole hour, but did what was in their zone (including an upcoming interview guest who fully recovered). One other thing I recommend, if Santa is nice this year and you haven't been too naughty ;), is taking as long as you need to watch the videos. My Austrian friend took 3 weeks to watch the DVDs. I did the online version, but she did the DVD version because those comes with subtitles. There are also free visualization materials out there on meditation apps - my guest Lauren just found free stuff out there. Though DNRS has a structure and other helpful guidelines to it.

[@flo615]

@@HealwithLiz First of all, thanks a LOT for your answer ! It feels great to get actual advice after 3 years of being "alone" with this. I wanted to get the online version because I live in France and I figured I wouldn't have to wait, but I might get the DVD if the online version has no subtitles because my english isn't perfect. I'm already doing some meditation but I'm definitely interested if you have free visualization tools ! I'll look it up on the internet anyway. :) Thanks again ! You're doing amazing work.

[@djVania08]

@@flo615 how has been your progress with visualization? :)

[@julianamoreno2846]

and during a 5 minute or 10 minute walk when I feel tired? I must calm my nervous system. showing that everything is ok. should I do visualizations after the walk

[@HealwithLiz]

Hey Juliana, there is no right or wrong here. For me, I didn't push through on my walks, though I wasn't very cautious either. Perhaps doing a visualization before, then doing a 4 minute walk, then doing a 4 minute visualization of something that makes you feel both vibrant and peaceful. Like involving water or in nature. Perhaps the visualization could be like you just reached a waterfall and now you're here enjoying it thriving. So it brings in the physical activity and then you're rewarding yourself and basking in it by enjoying this beautiful waterfall.

[@rachelesablone7888]

Hi Liz I am really glad from my heart that you got out of ME But I can’t understand how could you be able to talk so much to your self while still ill ! People with ME/CFS are not able to talk even 5 minutes. They are not able to listen for so long time. They can’t concentrate or visualise. Every thing takes energy which they don’t have !

[@HealwithLiz]

It was key for me to not shape my identity based on a diagnosis and the limitations. Also, just a friendly reminder: don't try to do anything someone else's idea of perfect. I know several people who had Severe ME/CFS started with 3 minutes, 5 minutes, or 15 minutes who fully recovered doing DNRS or a similar program. That said, there are much shorter visualization rounds in other programs like the LP and Re-origin. And for ANS Rewire and Recovery Jumpstart, they don't even ask you to do a visualization, and Re-origin also provides alternatives to visualizations. My Programs Guide which you can get for 19 on my website (a labor of love that took me 6 months with Lindsay Vine of the Post-Viral podcast), breaks down every thing, so if doing long visualizations is too much for you, you can find programs that are short and simple, if that's what your nervous system needs. Also, maybe a program like The Chrysalis Effect might be more up your alley, as it doesn't include visualizations and overs a compassionate and comprehensive approach. I would also consider buying the book Atomic Habits by James Clear. It talks about how 1% marginal improvements can make huge differences, and talks about how identity is core for habits and your life to change. Stop looking for reasons why not.

[@HealwithLiz]

Also, I have many friends who just did them in their mind, sitting or lying down, at first. Many people start small and work their way up. The turtles win the race.

[@kamleshtaank231]

3:08

[@jessicaburgers]

Did you really feel "dose chemicals" when doing visualisation?

[@HealwithLiz]

Hey Jessica, yes I did, but looking back, I don't think it was every time. I was committed to doing it, and just doing it was better than letting my thoughts spiral or surfing the web. And even if I didn't get the fuzzy happy tingles, I reminded myself to be proud for doing my visualization rounds. If you've been doing this for a long time and it doesn't resonate, it might not be the method for you, and something like somatics might be. If you've been doing it for a short or medium time and just in a rut, know that you can get your oomph back, and that you can find your groove with it. It's not always 10/10 yeahs every time, and wasn't for me, but to me the act in itself was good for my brain.

[@jessicaburgers]

You got them immediately ? When you began? I know it s better doing this than looping with your mind. But when i do this 1 hour a day (i think thats already hard) than i have like so many hours to loop left 😮

[@jessicaburgers]

​@@HealwithLizsee above

[@HealwithLiz]

@@jessicaburgers Well I wasn't analyzing it too much, I just felt happier and connected to the memories of thriving. Throughout the day I'd also catch my POPs (old pathways) and not always do a full round, but do the first 8 steps up to the affirmation. Sometimes I'd just do a shorter version of that, too. Just catching it and then saying "This is the opportunity...ie to choose a new path."

[@jessicaburgers]

​@@HealwithLizthis is the opportunity and then? I cant read that sentence. I dont feel any happiness during rounds. Wow you was all day busy with dnrs i think! Because i have pops every minute. Its not doable.

[@loungydoc]

Please don’t watch this is you’re hungry 😋

[@HealwithLiz]

Hehe!