Another Wonderful Tool To Increase Your Relaxation

Hi,

I'm Pat Hutchinson,

And I'm going to take you on an inner journey to free your spirit.

The music is from David Bradstreet's CD,

Healing,

And the name of the piece is Awakening.

Now,

Take off your shoes and lie on your back and get comfortable.

Make sure your clothes aren't binding,

Your legs should be uncrossed and slightly apart,

And your arms should be at your sides or over your stomach.

When you take a deep breath,

Try to see the way a baby breathes.

They breathe from their bellies,

Not from their chest.

If you put your hand on your stomach and take a deep breath in,

You will feel your hand rise and fall as you breathe out.

This is a deep breath in.

Practice it as we go through the exercise.

Now,

Close your eyes,

Take a deep breath in,

Hold it for a moment,

And as you breathe out,

Let all your muscles relax completely.

Take another deep breath in,

Hold it for a moment,

And as you breathe out,

Empty your mind of all thoughts.

Allow your mind to become like a blank screen,

Peaceful and calm.

Now,

Take another deep breath in,

Hold it for a moment,

And as you breathe out,

Let your emotions quiet down.

Just allow them to relax.

Allow yourself to be quiet,

Calm,

And peaceful.

Now,

As you take a deep breath in,

Tense every muscle in your body,

Starting at your head.

Tense the muscles of your forehead,

Eyes,

Cheeks,

Nose,

Jaws,

Shoulders,

Arms,

Hands,

Chest,

Back,

Stomach,

Buttocks,

Legs,

And feet.

Feel the tension all over your body.

Hold the tension briefly,

And then silently,

As you breathe out,

Say,

Relax and let go.

Let your whole body relax.

Feel a wave of calm come over you as you stop tensing.

Feel the relief.

Feel the difference between tension and relaxation.

Now,

Once again,

As you take a deep breath in,

Tense every muscle in your body,

Starting at your head.

Tense the muscles of your forehead,

Eyes,

Cheeks,

Nose,

Jaws,

Shoulders,

Arms,

Hands,

Chest,

Back,

Stomach,

Buttocks,

Legs,

And feet.

Feel the tension all over your body.

Hold the tension briefly,

And as you breathe out,

Say,

Relax and let go.

Let your whole body relax.

Feel a wave of calm come over you as you stop tensing.

Again,

Feel the difference between tension and relaxation.

Get comfortable.

Allow yourself to relax.

Allow the relaxation to become deeper and deeper.

Relax.

Let go.

Using your imagination,

Imagine that you are standing at the top of a winding stairway.

See the steps in front of you.

See the handrail.

You are all alone here,

Standing at the top of the stairway.

It's your private stairway,

And you know it well.

You feel safe and at home.

You feel very comfortable.

We're going to count backward from 10 to 0.

Silently say each number as you breathe out.

With each descending number,

You'll take one step down the stairway,

Very slowly.

With each count,

You will relax more and more.

When you reach zero,

You will have reached the bottom of the stairway,

And you'll be in a place of perfect calm.

Breathe in.

10.

Take your first step down and breathe out.

Breathe in.

9.

Take another step down and breathe out.

8.

And down,

Relaxing more and more.

7.

Gently walking down the stairs.

6.

Deeper and deeper.

5.

4.

Serene and calm.

3.

2.

Deeper and deeper.

1.

Very,

Very relaxed.

0.

Gently step off the bottom step into a perfectly relaxed and calm peace.

Now,

Drift still deeper with each breath.

Feel that deeper relaxation spread all over your body,

Relaxing more and more.

You feel emotionally calm.

You feel tranquil and serene.

You feel perfectly safe and secure,

And a calm sense of peace washes over you.

You are now in a totally relaxed state,

An open and receptive state of consciousness.

To be covered in white light from the purest,

Highest source.

Breathe in that white light protection.

This will keep you safe on all levels as you continue on your inner experience.

Your soul is comprised of the universal energy of light.

You can feel and experience your spirit in its pure energy form.

By raising your energy vibrations above the physical level,

You can become aware of your true nature.

Now,

Go to a special outdoor place,

A place that has meaning for you.

Locate that place now.

Listen to the sound of nature.

Feel at one with the world both within you and around you.

Be in touch with your feelings and in tune with your knowledge and your awareness.

As you breathe in,

You begin to feel yourself flowing and floating upward through the energies of yourself.

As you blend your energies into your higher self,

You begin to feel open and expansive and free.

Allow yourself to flow into the higher energies of knowledge and awareness and light.

As you become in tune with your spiritual energies,

You begin to feel the essence of your soul.

As you allow yourself to experience even higher levels of awareness and knowledge,

You feel yourself blending into the magical energies of the universe in harmony with the earth.

As you harmonize and raise your energies into a unity of spiritual and universal energies,

You begin to understand your soul,

Your true spiritual nature.

In this special place of yours,

You notice a beautiful butterfly sitting on the leaf of a tree.

Focus on the butterfly.

The butterfly has very delicate and unusual coloring and markings.

It's almost as if the butterfly is transparent.

The butterfly has just emerged into the light and is just beginning to open its wings to fly.

As it opens its wings,

You see them shimmering in the sunlight.

You can see the gold chrysalis nearby where the butterfly emerged from.

Your soul is like a butterfly that's free.

As you unwrap the physical cocoon of energies and you break through the paper-like shell of limited consciousness,

You open up the veil of awareness and your spirit flies.

You transcend physical energies,

Moving upward into the light of your soul and your spiritual energies.

As you continue to rise even higher into universal energies,

Your soul becomes open and free.

You're in harmony with yourself and with everything around you.

You understand what the butterfly feels like as it flies and soars,

As it frees itself and floats on natural currents of air,

Enjoying the light and sunshine all around it,

Rising and soaring through the clouds.

You almost feel like you could rise and soar with the butterfly,

In harmony with air and light.

You almost feel like you could rise and soar into the universe,

Being free of physical boundaries and limits,

Moving upward through the clouds toward the light.

You almost feel as if you are the butterfly.

As you become in tune with the energies of the butterfly,

You understand its natural harmony with the energies of the earth and the universe.

You become aware of your natural harmony with spiritual energies.

As you become in tune with the energies of your spiritual nature,

You become aware that you can transcend earthly energies and flow into universal energies of awareness and light.

As the butterfly floats and flies and soars,

You feel yourself floating upward,

Emerging and expanding into knowledge and light.

The butterfly is free,

Flying,

Soaring,

Floating above the earth,

And you feel just as free.

You're free of the clouds of physical energies,

And you've emerged into the energy of your spirit.

You feel your spirit begin to fly and soar and expand into awareness and light.

As you fly and soar upward,

Higher and higher,

You can feel the freedom of knowledge and the warmth of awareness.

As you feel the light from the sunshine and you float on natural currents of air,

You feel yourself becoming more and more free.

You can see sparkles of light and energy that look like glistening jewels that illuminate the sky.

The sparkles of light look like stars and rays of sunshine,

And they feel warm and peaceful and nourishing as they shower you with awareness.

As you absorb the light and energy of the universe,

You feel the energy within you and around you.

You feel illuminated with natural energy and light and sunshine.

You feel the vibrations of universal energies.

You are in harmony with the universe.

You fly and soar upward into the universe,

Higher and higher,

Becoming more and more free,

Transcending the earthly pull of physical energies,

Expanding into ever-widening horizons of true knowledge and awareness,

Flying on wings of illumination and light as you explore and experience your soul in its natural form.

Your spirit is free.

Flying and soaring and expanding into the universe,

You experience the universe in harmony with yourself.

You are filled with light,

And you are light.

For a few minutes now,

Just enjoy that wonderful feeling.

And now,

It's time to come back down to earth.

You will come back feeling rested and relaxed,

Calm and peaceful.

As we count forwards from one to ten,

Feel yourself gradually descending through the energies of the universe and entering the energies of the earth.

Feel yourself gently lighting upon a leaf of a tree,

Absorbing all the knowledge you've become aware of,

Feeling very peaceful and nourished from the universe and from within yourself.

One,

Still deeply relaxed.

Two.

Three.

Four,

Feeling more alert.

Five,

Relaxed and calm.

Six,

Hearing the sounds around you.

Seven.

Eight.

Nine,

Feeling the surface beneath you.

And ten,

Open your eyes,

Take a deep breath in,

Stretch,

Wiggle your fingertips and toes,

And just lie there for a few moments and stay in touch with your experience.

And in your own time,

Come up to a sitting position.