Accessing the Unconscious: (author unknown)
(disclaimer: not for use to explore trauma- see a mental health professional for processing trauma or disturbing memories)
For the visual method, close your eyes, then begin with some visual starting point, perhaps a scene in a recent dream that has significance for the issue at hand. Get this starting point as clearly in your mind as you can make it, then let it unfold as it likes. If you are strongly visual, you may find that the resulting fantasy is virtually as vivid as a dream. The difference is that, because you are awake, you can consciously engage with the figures in the dream. As with any other encounter with the inner world, you need to walk a narrow path so that you remain receptive to whatever the unconscious produces, yet are able to react with conscious intent.
In the dialogue technique, you engage in a dialogue with a person or object who you feel might help you with the issue at hand. You can actually talk out loud, hold the dialogue in your head, or simply write both sides of the dialogue. You may sit at the computer, slow your breathing and let your thoughts pass through like clouds. Then type a question to, for example, an enigmatic dream figure from a recent dream. Having begun the dialogue, remain receptive to whatever emerges from within and simply type what comes out. After allowing the inner voice to speak as long as it likes, shift back and react to what has been said. The dialogue continues in that manner.
You may find that you actually hear the words coming from the unconscious, or they may simply come out in the writing, without any intermediate process of hearing. When I use either the visual or oral techniques, I normally "see" only vaguely, or "hear" not at all, but somehow fill in what is missing through "feelings" in my body. Jung experienced the same thing: "Sometimes it was as if I were hearing it with my ears, sometimes feeling it with my mouth, as if my tongue were formulating words; now and then I heard myself whispering aloud. Below the threshold of consciousness everything was seething with life."[C.G. Jung, Memories, Dreams, Reflections]