Please note that this collection of guided imagery exercises does not intend to take the place of psychotherapy or counseling.
If you are worried about yourself while listening to this exercise or after,
Please seek help.
I would really encourage you to use track 1,
The preparation track,
Before going on to any of the other tracks in this guided imagery collection.
When you're ready,
I'd like to invite you to gently close your eyes.
Focus on your breathing now and gently breathe in through your nose and breathe out from your mouth.
That's right.
Get comfortable now.
This is time for you to sit back,
Close your eyes and relax.
If you notice any thoughts coming in your mind,
Gently allow them to pass by,
Not putting much attention on them.
And bring your focus back to my voice.
Breathing in and out.
Don't worry about how well you're doing.
You're giving yourself this time right now and that's good enough.
Just breathe in and out.
Give yourself permission to feel calm right now and relaxed.
Now we're going to do what I call a body scan.
We're going to bring our attention to different parts of our body by tensing them and then releasing the tension in order to become more relaxed.
Don't worry if you've never done this before.
I'm here with you.
We'll do it together.
Breathing in from your nose and out from your mouth.
Allow yourself to feel calm and relaxed.
Okay,
Let's start with your feet.
Bring your attention to your toes.
And when you're ready,
Clench your toes together.
And now clench,
Clench,
Clench and relax.
Notice the difference between tension and relaxation in your toes and feet.
That's right.
Breathe in now and out as you allow yourself to feel calm and relaxed.
Moving on to our calf muscles now.
When you're ready,
Tense your muscles in your calves.
Okay,
And tense,
Tense,
Tense and relax.
Feel the difference between tension and relaxation in your calves.
And again,
Breathing in now and out.
As you breathe in and out,
You allow yourself to feel more and more relaxed.
That's great.
Moving up to your thigh muscles now.
I would like you to tense the muscles in your thighs.
And now let's do it.
Tense,
Tense,
Tense and relax.
Notice the difference between tension and relaxation in your thighs.
You're doing great.
Breathing in and out.
And you're feeling calm and relaxed now.
Notice the difference in your body.
Notice the difference between tension and relaxation.
Moving on to your tummy muscles now.
When you're ready,
I'd like you to tense and tense and tense those tummy muscles and relax.
Notice the difference between tension and relaxation in your tummy.
Focus now on your breathing.
Breathing in from your nose and out through your mouth.
That's right.
Bring your awareness up to your shoulders now.
And when you're ready,
I'd like you to tense your shoulders and bring them up towards your head.
And tense.
Tense your shoulders.
Tense a little bit more and relax.
Bring your shoulders back down.
And notice the difference between tension and relaxation in your shoulders.
That's right.
And breathing in and out again now.
As you give yourself permission to feel calm and relaxed.
And lastly,
Put your focus towards your eyes now.
When you're ready,
I want you to close your eyes even tighter than before.
And tense.
Tense.
Tense your eyes really tight.
And relax them.
That's right.
Notice the difference between a gently closed position and a tense position in your eyes.
And relax.
Breathing in and out now.
Well done.
You have now reached the end of the preparation exercise.
Feel free to turn on any of the other tracks.
And if you just want to take a few moments to unwind and you need to return to other things,
Then gently open your eyes.
Breathe in and out.
And feel refreshed as you continue with your day.
