Hi friend,
My name is Samantha.
Today we're going to do a guided visualization and this will help to reduce anxiety or just if you want to increase your relaxation.
So start by taking a moment to relax your body.
Soften any unnecessary tension in your belly and shoulders.
And find a posture that feels both relaxed and alert.
Now close your eyes or look downwards and rest your hands in an easy effortless way.
Take a few moments to scan your awareness through the sensations of your body and wherever possible soften and release any obvious areas of physical tension.
Feel the sensations in your body in this moment and as you breathe allow your body to completely and fully relax.
Allow stress to flow out of you with each breath.
Your body is becoming calm and more comfortable.
Let any tension in your brow go.
Let any tension in your lips go.
Let any tension in your eyes go.
Just relax in the comfortable space that surrounds you.
Once you feel relaxed and centered start to bring yourself into one of your favorite peaceful and beautiful places.
This could be a place you've been before like a silent redwood grove with cool shade and towering ancient trees or a white sandy beach where the ocean waves gently lap the shore with the smell of the sea that makes you feel at home.
It could be a place that is built entirely in your imagination a lovely slowly swaying bridge that you stand on watching a babbling brook flow away beneath it or an ancient oak in the autumn with golden leaves that have fallen around you as you sit under the shade and watch the golden orange sun pass over the horizon into twilight.
Wherever this special place is to you this peaceful place take some time to imagine it as it completely surrounds you.
Now once you have your special place in mind bring yourself into the picture.
Imagine that you're in this beautiful place put yourself there and take a walk and look around at the lovely peaceful and relaxing surroundings.
Before you were looking at this peaceful scene like a painting from the distance but now you're in the scene.
You're living it.
You're in the present.
Be there right now.
What do you see around you?
There's no need to actually verbally answer this question.
Just look around and see what you see.
What in this scene is more relaxing to you?
Continue to walk in your special place and see all that you can see.
What does this scene remind you of?
What does the air smell like?
Maybe you see trees in the soil.
Perhaps there's a forest beneath you or if it's a beach there might be some salty air by the ocean side.
Bring some of the scent into your visualization.
Take a deep breath in of the air of where you are.
Now reach out and touch something around you.
Something that's attractive and peaceful to you that gives you joy.
How does it feel?
Perhaps it's soft to your touch.
Maybe it has edges.
Maybe it's a brush of the nature around you.
You're living in the sea.
You feel the ground beneath you,
The air on your skin.
How does it feel?
Is there a breeze?
Is it warm?
Are you in the shade?
Take a moment to listen.
What sounds do you hear?
Is there silence?
Is there a breeze?
Perhaps there's animals or birds or just the breeze going by and the beautiful new surrounding.
Perhaps you hear music or people chatting nearby or maybe you hear the voice of a familiar friend,
A relative that soothes you and calms you.
Whatever you hear,
Take a moment now and enjoy listening to it.
You can stay in the scene.
As long as you want.
Enjoying this moment of relaxation.
You have taken this for yourself.
Feel free to continue to walk around this special place as long as you want.
Remember,
This is your special place.
It's always here for you.
You can come back to it whenever you wish.
You need not to be afraid to lose it.
It's always with you.
Relaxation that you feel right now at this moment in your body.
Right now at this moment in your body is yours to call on anytime you wish.
When you're ready,
Slowly let the scene dissolve back into your mind.
Allow yourself to slowly come back to the comfortable place that was there before,
Before you imagined your special place.
When you're ready,
Slowly open your eyes.
Slowly open your eyes and come back to the present moment.
This time in this reality.
Before you get up,
Take a moment to know how relaxed you feel right now.
And then slowly,
Attentively,
Bring this calm and relaxation with you throughout the rest of your day.
Thank you,
My friend,
For letting me share this journey with you.
Have a beautiful rest of the day.
Bye.
