Journey To Comfort, Healing & Deep Sleep

All right,

So why don't you make sure you're nice and situated in a comfortable spot if you want to take a few nice,

Deep,

Slow breaths in,

Just to begin to center yourself.

Good,

Creating some space and giving yourself permission to enjoy this time you've set aside for relaxation,

And just allowing your breath to continue to relax you,

Knowing you can move anytime you need to,

To be as comfortable as possible,

And acknowledging that for this next little while,

No one needs anything from you.

For this next little while,

No one has any expectations or demands.

This is your time to let go,

To allow yourself to fully relax and enjoy this opportunity.

So if you haven't already,

I'd like to invite you to just imagine with me that you're somewhere beautiful,

A place that looks and feels calm and safe,

Imagining maybe you can go back in your mind's eye and visit a location that you've gone to before,

Or create a brand new space in your mind's eye where nothing can harm or disturb you.

And as a beautiful,

Healing,

Calming color shines down on the top of your head,

It brings additional relaxation,

And that feels so good and inviting.

You can choose any color that speaks to you to represent today,

Calm,

Safe,

Comfortable,

And relaxed.

And as that colorful light moves across your forehead,

You can notice those spaces relaxing,

Softening the space between your eyebrows,

And allowing,

Imagining,

Seeing,

Sensing that wave of relaxation,

That color,

Light,

And you imagine experiencing it as a gentle warmth or a coolness moves down your entire face,

Relaxing your cheeks,

Jaw,

Maybe even allowing your tongue to drift up towards the roof of your mouth.

And as that color or light or coolness,

Maybe even imagining a nice,

Pleasant,

Tingling sensation of relaxation moves down across the base of your skull,

You can just notice how good that feels.

And anytime any random thoughts might try to pop in and interrupt,

You can acknowledge them,

That's completely normal,

Bring your attention back to following along.

Just using the power of your creative imagination can begin to make and build positive changes,

Creating those neural pathways in your brain,

Calming,

Rebalancing your nervous system.

And as that color,

That calm,

Safe,

Relaxation moves across the tops of your shoulders,

You can notice how good that feels,

Allowing every breath that you take to bring you down deeper into a beautiful state of relaxation.

Imagining perhaps that as that wave of relaxation,

That color or light moves down each of your arms,

You can notice a slight shift in your body,

A sign of relaxation,

Maybe your breathing has slowed a bit,

Maybe forgotten to notice your breathing,

And that's fine.

You can just imagine that relaxation moving across the top of your chest and your upper back and as it makes its way down the length of your spine,

Connecting to your nervous system.

It's almost as if there's this beautiful rebalancing of energy within and around you,

Almost as if on the inhale,

You can imagine breathing in actual molecules of calm and healing,

Allow them to move and travel throughout your mind and body.

And on the exhale,

Letting go,

Letting go of any tasks,

Any tightness,

Any tension,

Giving yourself permission to relax down deeper as that color or light warmth or fullness spreads across your belly and relapses the small of your back.

Maybe you find that you are aware of every single word I say,

Or maybe noticing the spaces between my words,

And all of that allows you to go down even deeper.

Relaxing down across the pelvis and hips,

Breathing in calm,

Breathing out anything that no longer serves you,

Allowing that wave of relaxation to continue down each of your legs,

Past your knees down through the calves,

Relaxing even your ankles and feet.

And that feels so good wherever you find yourself in your mind's eye,

You know that you can go down even deeper into this beautiful relaxation.

Because you deserve to feel and be relaxed.

Moving from that old state of fight,

Flight,

Freeze into rest,

Repair,

Digest mode,

And I'd like to invite you to continue to use your creative imagination.

Imagining with me now in your mind's eye,

There's a beautiful,

Soft,

Wide staircase appearing in front of you with 10 steps down.

This staircase of relaxation will simply bring you down even deeper into this beautiful state.

Completely safe.

And because this is your experience,

You can make those stairs look and feel any way you'd like.

I don't know if they're always the same or slightly different every time.

Perhaps smooth stone,

Cool marble,

Soft,

Lush,

Carpeted stairs,

Whatever you notice,

Imagine,

See,

Feel,

Or sense.

In a moment,

As I count backwards from 10 to 1,

With each step that you move down,

Each descending number,

You leave behind that old pain,

Symptoms,

Negative emotions,

Letting go,

Leaving behind any negative memories,

Images,

Thoughts,

Sensations that you no longer need.

You simply stay behind.

As you move down deeper,

Forward,

Lighter,

Freer,

10,

Calmer.

The deeper that you go,

The better you feel.

And the better you feel,

The deeper you go.

You leave behind all of those things that you no longer wish to carry.

Maybe you see those things,

Think of a word,

A phrase,

A sensation,

Seven,

Letting it go.

Moving down even deeper.

Six,

Perhaps noticing yourself safely sinking down deeper.

Five,

Halfway down the stairs of relaxation,

Perhaps noticing a little tingling in the hands,

Your feet,

Feeling a little bit lighter,

A little bit looser.

However you experience it is right,

Just for you.

And any old memories that brought pain,

Fatigue,

Exhaustion,

Simply fade away.

As you continue on your journey of relaxation today.

Four,

This is your opportunity to continue to build that neuroplasticity,

Promoting messages of safety,

Calm,

Healing,

Your mind and body.

Three,

And I wonder what that would look or feel like for you.

As you double your level of relaxation.

To a beautiful place where nothing can harm or disturb you.

A place where your body feels comfortable and relaxed.

Your mind clear and calm.

One,

At the bottom of the staircase now.

Find yourself transported to a space that's entirely your own.

Your own personal safe space,

Your own sanctuary,

Whatever that means for you.

And it might always look and feel the same or not.

However you notice it,

Notice those colors,

Those images,

Perhaps becoming aware of the time of day it is here based on the light.

Imagine the temperature of the air against your skin.

All of that brings you into this beautiful space.

And whether you find yourself in a garden full of your favorite flowers,

A beach,

A perfect day,

Your room at home,

Safe and relaxed,

Calm.

Wherever you are,

Your mind and body feel comfortable,

Safe,

Relaxed,

And free from pain or discomfort,

Tightness,

Tension,

Fatigue.

In fact,

You can notice now a positive energy beginning to flow all the way through you,

From the top of your head,

Filling every part of you.

Maybe even focusing for a moment on any of those places in the body that try to hold on to tightness or tension,

Pain,

Exhaustion.

And imagine that positive energy.

Maybe it's in the form of that colorful light,

Filling those places and spaces,

All the way down to your fingertips and toes,

And that feels so good.

Every detail in this place is perfect for you.

Maybe there's the most comfortable chair you can imagine,

Or a beautiful,

Soft,

Safe hammock,

Or a warm patch of sunny grass where you can sit or lie and rest,

Perhaps under a tree in the cool of the shade.

And I wonder if you imagine in this place hearing birds in the distance,

Or a body of water nearby if you're somewhere in nature,

Perhaps noticing the sun or the shade if the sky is clear or cloudy.

But in this space,

In this personal sanctuary,

Your body begins to remember how good it feels to be free from pain,

From fatigue.

You can feel yourself growing stronger and healthier,

Safe,

Comfortable,

And calm.

And as you continue to use your powerful,

Creative,

Subconscious mind that imagination that speaks the language the subconscious understands,

Using your imagination,

Noticing what you might see or feel,

Hear,

Or sense from this safe place,

You notice a small doorway in the ground nearby.

And this doorway glows as if it has an inviting light.

And I invite you to imagine yourself stepping through this doorway,

Finding yourself transported to an underground world,

A place of beauty and mystery and gentle magic.

Here,

Everything that you see,

Sense,

Encounter is safe and healing.

And whether you find yourself walking,

Floating,

Drifting,

Moving through,

Exploring this magical underground world,

All through this space are special objects,

Each one a symbol of something you want to carry into your life.

Those objects can look and feel any way that's right for you.

But the first object that you imagine,

See,

Or sense yourself approaching represents health.

Perhaps it's a crystal,

A stone,

A gem,

A glowing sphere,

Whatever form it takes.

It radiates pure well-being.

And I invite you to imagine yourself picking up this first object that represents health,

Holding it,

Feeling the weight of it in your hand,

If it is smooth or soft,

Hard,

Heavy,

Light.

As you imagine holding it,

Touching it in some way,

It's as if your body and mind remember what health,

Strength,

Balance feels like and looks like.

The second object that you come across in this underground world represents comfort.

When you hold it or touch it,

You feel safer,

Supported,

Cared for.

You deserve comfort.

And any remaining tension,

Tightness,

Fatigue,

That might be trying to hold on just melts away.

The third object today in this underground world represents safety.

Safety is this unshakable sense that you are protected,

That nothing harmful can touch the deepest part of you,

Those parts that make you unique and special and deserving of comfort,

Healing,

Happiness.

The fourth object in this space represents healing.

And this object in particular glows,

Sending waves of restoration through every cell of your body.

Perhaps you hold each of these objects and set them down.

Perhaps you have a bag of some sort.

You can slip them into your hands.

We're picking up each one.

However you experience it is right just for you.

Every object reminding your mind and body and spirit that you deserve health,

Comfort,

Safety,

And healing.

And there's one more object today to focus on in this underground world,

In this space that's created just for you.

A space,

In fact,

You can return to any time you listen to this recording.

Any time you practice a few moments of mindfulness.

Taking that extra deep breath,

Slow,

Letting your belly rise,

Holding it for a second,

And then a long,

Slow exhale,

Almost as if it's that reset in your nervous system.

Choosing by using your imagination that fifth object today.

The fifth object today in this space represents solid,

Peaceful sleep.

And when you hold it,

You can feel the deep heaviness of rest,

Gentle rhythm of easy breathing,

Comfort that you deserve,

Of drifting into easy,

Deep,

Uninterrupted,

Peaceful sleep every night.

And I invite you,

If you haven't already,

To gather these five objects,

Putting them into a bag or pouch,

Suitcase with wheels,

Whatever you need for them to fit,

Feeling their weight,

Their mass or heaviness or lightness,

Knowing that you can keep them with you anytime you need them.

And I wonder now as you find yourself in this underground world,

Noticing any colors in this space,

Perhaps there's a beautiful fragrance in the air that brings you deeper into this experience,

A place that you feel and look and are safe,

A place of profound healing and comfort and change,

And the temperature of the air in this space,

Just perfect against your skin.

And if you were to see yourself now,

Looking at these objects,

Maybe taking an extra slow,

Deep breath in and allowing all of the qualities that they represent,

Health,

Comfort,

Safety,

Healing,

And deep sleep to flow through you.

Noticing,

Imagining,

Sensing what that feels like.

If your body were to transport itself to this place where all of these qualities,

Health,

Comfort,

Safety,

Healing,

And deep sleep flow through you.

And I wonder if you tested your memory right now,

Wherever you are,

If you could remember what those five objects look like,

Feel like,

Represent.

And even if your conscious mind tries to pop in and interrupt,

Your subconscious mind knows,

And it's stored there.

And you can tap into those reminders.

Anytime in the real world,

You see an object that reminds you of these five objects in the underground world.

Because from this moment on,

These qualities,

This health,

Comfort,

Safety,

Healing,

And sleep are anchored deep within you.

In the same way that you can begin to notice more and more moments of comfort,

Moments of happiness and restorative sleep,

Where there used to be fatigue or exhaustion,

Frustration,

Pain.

More of those moments are replaced with health,

Comfort,

Safety,

Healing,

And sleep.

You can instantly reconnect with all of those feelings,

Carrying them into your day,

Into your night,

Into your future.

As you continue to enjoy being in this beautiful underground world,

I invite you to begin now to explore it further.

Whether you find yourself drifting or floating,

Sinking,

Simply just being and observing.

If you'd like to,

You can even invite someone or something into this space with you,

If that makes you feel even safer.

Even more calm and relaxed,

Or perhaps you enjoy solitude here.

If you were to invite someone or something into this space,

I wonder what that would be,

What that would look like or feel like.

And off to one side is a small winding path.

You can begin to make your way along this path,

Just noticing,

Imagining,

Sensing,

Feeling what the ground beneath you is like.

Up ahead,

The path begins to lead towards a sandy beach.

It's the perfect day here.

The temperature is just right against your skin,

And the sun's gently warming you.

It's not too hot or too cool.

And the sand is clear of debris,

Soft and smooth.

Maybe it is white or brown.

As you make your way across this smooth,

Clean sand,

You can notice or imagine your feet gently sinking,

But supported.

Every step guiding you towards the water.

And as you begin to approach the edge of the water,

That sand becomes darker and damper,

Cooler,

Smooth.

If you'd like,

You could,

If you haven't already,

Remove your shoes and allow your feet to sink down deeper.

Maybe allowing your toes to just touch the edge of the water,

Maybe beginning to wade in just a little bit.

Every little wave that touches feet or ankles brings additional relaxation,

Almost as if that relaxation and healing from the water itself can begin to flow up through your feet,

All the way through the rest of your body.

As you look out across the water,

You can notice,

If it is crystal clear,

You can see down to the bottom.

Maybe it's a bit more blue or green,

Perhaps in the distance you see children playing or boats,

Maybe you're the only one there.

But because this is your experience,

You can make it any way you'd like it to be.

Perhaps you notice the sound of birds,

And all of that brings you deeper into the experience.

Looking out across the water,

You can notice,

If you could see the other side,

Or perhaps it is so expansive,

It's almost as if it's surrounding you.

It's healing water as it touches your skin,

Making changes all through your body.

Something about the quality of the air here feels different.

It's almost as if,

On the inhale,

You're breathing in this healing,

Calm and safe.

And on the exhale,

Just letting go of anything that no longer serves you.

In fact,

If you look off to one side,

You may notice a little glass bottle washing ashore.

And this little glass bottle,

Of course,

Has a small rolled up piece of paper and a sharpened pencil inside.

You can remove a cork or screw top lid,

However that looks or feels for you.

This is an opportunity for you to really let go of a subconscious level,

Anything that may be trying to hold you back from this future version of you,

This healthier,

Happier,

Rested version of you.

And so I invite you to just tip that piece of paper into your hand,

Grab that pencil.

And in a moment,

As I'm quiet,

To just ask your subconscious mind,

What else do I want to let go of today?

Maybe it's always the same thing.

Sometimes our subconscious mind needs a reminder.

Maybe it's something different,

Something new.

As I'm quiet for a few moments,

I invite you to ask your subconscious mind to write down a word,

Phrase,

Or maybe a symbol or drawing that represents several different things that you'd like to let go of today.

Wherever you find your mind wandering,

Perhaps conscious thoughts trying to interrupt,

Acknowledge that,

Let that go.

Asking your subconscious mind,

What do I want to let go of today?

And when you're satisfied,

Whatever you have imagined yourself writing or drawing,

Let me know that by nodding your head.

That's right.

Go ahead and roll that piece of paper back up,

Slide it into the bottle or jar,

Put the top back on it.

And when you are ready,

See or sense,

Imagine yourself tossing it back into the water and watch it for a moment as it begins to drift away.

These little waves carrying it further and further and further away until it becomes nothing at all,

A speck and then nothing.

You'll let go of those things that had been trying to hold you back.

And something about the light has shifted here,

Something to indicate a change.

And you can enjoy being in this beautiful place.

If it feels good to you,

You could wade further into the water or perhaps back up a little bit and sit or lay on the soft sand.

Just enjoying being in this peaceful place,

Having traveled through that underground world,

Taking that little path,

Finding yourself on this healing beach,

Letting go of those things that no longer serve you.

Embracing those objects,

Those reminders of health,

Comfort,

Safety,

Healing,

And sleep.

This beautiful beach on the soft,

Clear sand.

You can begin to make your way back across the sand,

Back onto that little path.

And as you move through that space,

That little path,

You can notice this future version of you,

This healthier,

Happier,

More fully rested version of you.

Imagining that you are that person already,

As you step into that new future,

Healthier,

More comfortable,

Reminding yourself you're safe,

You deserve this healing and that restorative sleep.

And in a moment,

I'll simply begin to count you from one to 10.

And at the count of 10,

You'll find yourself back in this time and place,

Back in the here and now.

Perhaps if you listen to this recording in the future,

You just allow yourself to drift off to that peaceful,

Restful,

Restorative sleep.

One,

Two,

Three,

All of the suggestions we've given your subconscious mind are for your greatest good and will remain with you as long as they're useful to you.

Four,

Five,

Six,

You've let go of those old things that had been holding you back.

As you move forward,

Feeling happier,

More comfortable,

Relaxed,

Safe,

And healthy.

Six,

Seven,

Anytime you see,

Feel,

Hear,

Touch,

Taste water.

Water as small as a raindrop,

As large as the ocean,

You will be reminded of all of these positive changes.

Eight,

Beginning now to feel yourself in that space,

Becoming aware of the palms of your hands and the bottom of your feet.

And imagining at nine,

That nice refreshing energy flowing from the bottom of your feet all the way up to the top of your head.

10,

Take a nice deep breath in,

Eyes open,

Coming all the way back.