Why don't we just start with a few nice,
Deep belly breaths in.
And on the exhale,
Maybe just imagining the words,
The phrase,
Let it go.
On the inhale,
Imagining you're breathing in calm and comfort and relaxation.
And on the exhale,
Let it go.
And as your body continues to settle,
Just know you can move any time you need to,
To be as comfortable as possible.
And give yourself permission to relax,
Because for this next little while,
No one needs anything from you.
For this next little while,
No one has any expectations or demands.
And so your only responsibility is to just let go,
Trust that this time is set aside for you,
Because you deserve to rest.
And I wonder if wherever you find yourself in your imagination,
Because that's all we're doing is using our creative imaginations,
If you could transport yourself to a place,
Beautiful and peaceful,
That looks and feels and is completely safe and relaxed for you.
And so I don't know if you find yourself on a beach on a beautiful summer's day,
Or walking through a garden filled with your favorite flowers and colors.
And I wonder if you can imagine or see,
Feel or sense a beautiful,
Colorful light shining down on the top of your head.
And if you'd like,
You can choose a specific color that to you today represents calm,
Safe and relaxed.
And whether this is in the form of sunlight,
A gentle warmth,
Cooling sensation,
Or that color.
As it touches down on the top of your head,
It brings even more relaxation that feels so good.
And anytime any random thoughts might try to pop in and interrupt,
You can acknowledge them and let them go.
Bring your attention back to imagining,
Sensing,
Seeing,
Feeling that color or light spread across your forehead,
Softening the space between your eyebrows,
Relaxing all the tiny muscles around your eyes.
And as that color or light,
That warmth or coolness,
That wave of relaxation,
However you experience it,
Spreads down your face,
You can notice your jaw softening,
Your cheeks and mouth relaxing.
Maybe giving yourself a little extra space between your back molars as you continue to relax more and more.
Any random thoughts that try to interrupt,
Let them go.
As the base of your skull relaxes,
And I wonder how good it would feel as the sides of your neck,
Your throat softens,
Relaxing across the shoulders.
So it's almost as if like warm honey,
That color or light,
That wave of relaxation spreads down into each of your arms and that feels so good.
Nowhere else you need to be,
Nothing else you need to do except just relax.
And as that color or light spreads down past your elbows and down into your wrists,
Fills your hands and fingertips,
Maybe your body begins to feel pleasantly heavy,
As though you're safely sinking down deeper,
Maybe a little bit lighter,
A little bit looser.
And as that color or light,
That relaxation spreads across your chest and upper back begins to move down the length of your spine,
Connecting to your nervous system,
Your vagus nerve,
You can notice this rebalancing of energy within and around you,
Like a beautiful tapestry of balance,
Harmony,
And peace of mind.
Because you deserve to rest.
Allowing,
Imagining,
Sensing,
Seeing that wave of relaxation spread across your belly,
Softening the small of your back,
Spreading across your pelvis.
And as you relax more and more,
You can notice this relaxation beginning to move down past each hip,
Into your legs,
Relaxing spaces behind your knees,
Down into your calves.
And that lovely relaxation begins now to spread into your ankles and finally your feet.
And that feels so good.
In a moment,
I'm going to invite you to go down even deeper into this state of relaxation and as you do,
It will feel so good.
And so I invite you to imagine with me now,
A beautiful,
Soft,
Safe staircase.
This is your staircase of relaxation and healing.
It has 10 steps down.
And in a moment,
We'll simply begin to count backwards from 10 to 1.
And with each descending number,
I say,
Imagine,
Sense,
See,
Feel,
Allow yourself to sink or drift or float down deeper into relaxation,
Safety,
And calm healing.
Every number and every step,
Doubling your level of relaxation.
Every number and every step,
Letting go and leaving behind those things that no longer serve you.
Beginning with 10.
As you move down to 9,
You can notice how good that feels.
8.
Because the deeper you go.
7.
The better you feel.
6.
And the better you feel,
The deeper you go.
5.
Halfway there.
Now,
Letting go,
Leaving behind any old,
Outdated sensations,
Beliefs,
Stressors,
Tightness,
Tension.
4.
This is your opportunity.
As your subconscious mind becomes more open and receptive to accepting positive suggestions.
3.
Doubling your level of mental and physical relaxation to the deeper you go.
The better you feel.
And one at the bottom of the staircase.
You can find yourself transported to a beautiful space in nature.
This is your safe space.
Your own personal sanctuary.
And you can make it look and feel any way you'd like it to look and feel.
4.
Use as many of your senses as possible to really be there now.
Noticing the time of day it is based on the light.
Feeling the temperature of the air just perfect against your skin.
Nowhere else you need to be.
Nothing else you need to do.
Except relax,
Rest,
And enjoy.
In this space,
There is a place for healing,
For wisdom,
And understanding that goes beyond our consciousness.
And if you'd like,
You can invite someone or something into this space.
With you.
And as you do,
I invite you to explore just a bit.
Perhaps you hear some water in the distance or the sound of birds nearby noticing beautiful fragrance in the air.
And all of this brings you down deeper into this state.
Deep relaxation.
In fact,
I'm going to be quiet for a moment as you allow yourself to reap all of the benefits of being in this safe space.
And wherever you find yourself in your mind's eye,
I invite you to notice off to one side is a path.
You can begin to make your way along this path,
Noticing what the ground beneath your feet feels like.
Is it soft,
Spongy,
Hard,
Cool,
Or warm?
Perhaps this path meanders more to the right or the left or straight ahead.
And along this path are some large boulders,
Some fallen trees,
Rocks,
And pebbles.
But here you can easily and effortlessly navigate over and around and through these obstacles.
Every step you take or perhaps drift or float,
You know there is a purpose as you continue to move forward along this path.
And as you move forward,
You can notice some beautiful flowers near your feet along the edge of this path on the right and the left.
And more and more beautiful flowers begin to pop up all different colors,
Sizes,
And shapes.
At the end of this path is a beautiful clearing,
A garden,
A meadow,
A beautiful space in nature that is filled with all of your favorite colors.
Flowers.
Fragrances.
And I wonder what it would be like if you were to imagine moving right into the center of this beautiful space,
Surrounded by the softness and safety of all of these flowers.
And perhaps you lay out a blanket and sit or lie down.
Perhaps you're directly on the earth.
You can feel the energy of the earth itself drawing up and into your body.
Something about this space offers you a profound sense of peace.
A soul's sense.
And it's almost as if in the air itself there's a message for you.
You are here for a reason.
Beyond your conscious awareness.
Beyond your understanding.
And as you breathe this in,
You know you're learning.
Helping.
Gaining wisdom from the powers,
The spirit,
The energy around you.
And as that energy fills your body,
As you breathe it in,
It becomes more and more a part of you.
With every breath you take,
With every beat of your heart,
And I invite you to anchor in all of these positive sensations and feelings.
Allow this to become your energy.
And you can return to this space and place anytime you need a little reminder.
That you are here.
Creating connection.
Finding purpose.
Wisdom.
And carrying this peace with you into the future.
Anchoring this in perhaps by just giving your hands or wrists or fingertips a little squeeze.
Whenever you make that move in the future,
Your subconscious mind can be reminded of your innate ability to shift into this space of calm,
Safe relaxation.
Perhaps noticing if the sky above you is clear blue or cloudy.
The temperature of the air and the space just right.
Against your skin.
And as you continue to drift or float.
To sink or simply just be.
Your mind and body calm,
Safe,
Centered and relaxed.
And in a moment,
You can imagine yourself getting up and moving back towards that path.
Knowing you can bring all of this peace and calm with you.
So even tonight,
When you lie down to sleep,
You'll be reminded that you are here on this earth for a purpose beyond your understanding.
Capable of creating and finding connection,
Support,
Understanding and wisdom.
In a moment,
I'm simply going to begin to count from 1 to 10.
And at the count of 10,
You'll find yourself back in this time and place,
Back in the here and now,
Feeling refreshed,
As though you've had a nice rest.
And you're ready for the rest of your day,
Beginning 1,
2,
3.
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.
4,
5,
6,
Coming all the way back into your body.
7,
Taking a nice deep breath in.
8,
Imagining a nice refreshing energy flowing from the bottom of your feet all the way up to the top of your head at 9.
10,
Take a nice deep breath in.
Eyes open,
Feeling wonderful.
