Find a place where you can go undisturbed,
And either sitting or lying down,
Making yourself comfortable in a position that's just right for you.
As you do,
You begin to notice the support beneath you.
This support asks nothing of you.
It's just there,
Gently supporting you.
And you can notice how your breathing becomes more and more relaxed,
Slowing down,
Taking you deeper down into total relaxation.
Allowing now your body to sink even deeper into the support down below,
Allowing all your thoughts to just drift away,
The mind slowing down more,
Noticing now how the mind quiets down even more as you go deeper and deeper down,
Deeper still,
Allowing your body to sink deeper down into the support down below.
That's right,
Profoundly relaxed.
And I wonder how deep you'll go as you notice all the muscles in your forehead,
Your eyes,
Your face and jaw become now more and more relaxed.
As that relaxation goes down,
All the way down,
Your neck and shoulders,
All those muscles going limp and loose right now.
That's right.
And you can allow that relaxation to spread all the way down,
Your arms into your hands,
Taking you even deeper down,
Deeper still,
Allowing that relaxation to spread all the way down,
Your back,
Deeper down,
Feeling totally and completely relaxed right now.
As that relaxation goes down,
Your chest,
Your diaphragm,
Your stomach into your hips and bottom,
Relaxing more.
Now doubling your relaxation even more,
Deeper still,
As you allow that relaxation to travel deeper down,
All the way down,
Your thighs,
Your knees,
Your calves,
All the way down,
Deeper still,
Doubling your relaxation even more,
Deeper still,
Deeper down into your feet and toes.
All those muscles relaxed,
Limp and loose.
That's right.
Feeling totally and completely relaxed,
Deeper down,
Even deeper,
All the way down,
Even more,
Deeper still.
That's it.
Now,
As you listen to my voice,
You continue to relax deeper.
I would like you to imagine,
See in your mind's eye that you're in a woodland,
Trees all around you,
Hear the leaves rustling above your head,
Look up into the canopy of trees above your head,
Swaying in the breeze,
Hear the birds singing,
Walking through the woods,
A small stream lies ahead,
See the light glinting off the surface of the stream,
There is a wooden crossing over the stream,
Walk over to it,
Crossing the stream.
As you reach the other side,
You see that there is a large clearing up ahead of you,
Make for the clearing,
Walking into the clearing sun,
Brilliant above you as you step out of the trees,
A huge grassy space is in front of you,
In the center of which is a great stone plinth,
With a fire prepared within it,
A huge bonfire raised up a little upon the plinth,
There are steps up to it,
Up onto the plinth,
Head up there,
Take a look,
The fire is ready to be lit,
So take the matches you found on the ground,
Light the paper spill,
And light the fire,
It slowly catches light,
Then it begins to blaze,
The fire rising up in front of you,
Powerful.
Nearby on this plinth you can see someone has left sheets of paper and a pen,
Hear the fire crackle,
See the colors in the flames.
Now,
Pick up the paper and write down all the things in your life that are holding you back,
Reasons for lack of confidence,
Memories you wish to shed,
Write it all down,
Take your time,
There is plenty of time,
I will be quiet for some moments,
Allow you to concentrate,
Write it all down,
That's right.
You can stop writing whenever you wish,
And if it is too much to do all at once,
You can come back here whenever you want to.
Now,
Picking up that paper or sheets of paper,
Rolling them up into a ball,
Scrunching them up,
So satisfying,
Scrunching up the paper,
Now hurl it into the fire,
Watch the flames catch it,
Burning up the paper,
Freeing you from those thoughts,
Those feelings,
Those memories,
Such a relief,
Seeing the smoke rising into the air,
Taking it all away,
You feel lighter,
You feel easier,
Free of those thoughts and feelings,
They have gone up in smoke,
Disappeared,
Left you forever,
But you can come back and release things here whenever you want to,
Whenever you need to.
Now it is time to leave this place,
Climbing down from the plinth,
Onto the grass of the clearing,
Head towards the sound of the stream,
Take that wooden bridge across the stream,
Back into the woodland now,
Hearing the sounds of the woodland now,
Leaving all your troubles behind you,
Turning your back on them,
They have left you,
You are peaceful and calm now,
That's right.
Now you can begin to drift back,
Quietly,
Easily,
From wherever it is you have been,
Reorienting yourself to this time,
This place,
And become aware of feeling very refreshed,
Alert,
Comfortable,
And with a very deep sense of having accomplished something of tremendous importance,
Just for you.
And in a moment,
I'm going to count from one to ten,
And with every count,
You will wake up one-tenth of the way,
At eight,
You will open your eyes,
At ten,
You will feel fully awake,
Feeling refreshed,
Confident,
Knowing you are in control,
And all normal feeling will return to your body,
Arms,
And legs,
One,
Two,
Three,
Becoming aware of your body and your surroundings,
Four,
Five,
Six,
Feeling more and more awake now,
Seven,
Eight,
Eyes fully open,
Feeling refreshed,
Nine,
Ten,
Feeling awake,
Feeling grounded,
Feeling so good now.
Take a big stretch and a nice deep breath.
