Welcome to session number 1,
Building the foundation of calm.
Today we will be focusing on building a foundation of calm within your mind and body.
The aim is to create a peaceful sanctuary in your mind that you can visit anytime you feel anxious or stressed.
You'll also learn how to begin accessing a deeper level of relaxation,
Where your body and mind can naturally let go of tension and stress.
And all you need to do is relax and follow my voice.
If at any time you need to shift your position to get more comfortable,
That's perfectly fine.
Let's begin by getting comfortable.
Find a position that feels best for you,
Whether that's sitting or lying down.
Once you have settled in,
Gently close your eyes and take a deep,
Calming breath in.
And slowly exhale.
Feel your body begin to relax as you let go of any tension with that breath.
Now bring your awareness to the tips of your toes.
Notice any sensations there.
And as you exhale again,
Imagine releasing any tension or tightness in those toes.
Let them soften and relax.
Now move your attention to your feet,
Feeling the weight of those feet against the surface beneath you.
With each slow breath out,
Imagine the muscles in your feet relaxing more and more.
Let the tension drain away,
Leaving your feet heavy and relaxed.
Now bring your awareness up to your ankles and calves,
Allowing your lower legs to become soft and loose.
Imagine a wave of relaxation moving up from your ankles through those calves,
Soothing any tightness there,
And letting them relax completely.
That's it.
Next,
Focus on your knees and thighs.
As you breathe out,
Imagine the muscles in those upper legs melting into relaxation.
What would they look and feel like if the tension was leaving those thighs,
Those muscles,
Becoming looser,
More comfortable with each and every breath you take.
Now move your awareness to your hips and pelvis.
With each slow exhale,
Release any remaining tension in those hips,
Allowing your pelvis to settle deeper,
Feeling grounded,
Supported and completely relaxed.
Now shift your attention to your lower back and abdomen.
With every breath out,
Feel a warm wave of relaxation spreading through your lower back,
Releasing any tightness,
Any remaining discomfort,
Allowing those back muscles to soften and relax.
Your abdomen,
Too,
Loosens as you exhale,
Letting go of any tension you may have been holding there.
Now feel this relaxation spreading up into your chest.
With every exhale,
Feel your chest becoming lighter,
More open,
More relaxed,
Letting go,
Releasing any pressure in your chest as if a weight has been lifted off,
Making it easier to breathe slowly and deeply.
Now move to your shoulders.
Feel the weight of those shoulders as you allow them to gently drop,
Letting go of any tension there.
As you imagine that every breath you take releases any burden or stress you've been carrying in those shoulders,
Allowing them to become loose and soft.
And next,
Bring your awareness down through your arms.
Your upper arms,
Your elbows,
Your forearms,
All the way down to those hands and fingers.
And as you breathe out,
Let your arms become heavy as if they are sinking deeper into relaxation.
Feel a gentle warmth spread from those shoulders to the tips of those fingers,
Calming and soothing your arms completely.
That's it.
Now bring your attention to your neck and throat.
And as you breathe out,
Feel your neck relaxing,
Letting go of any tightness or strain.
Allowing that throat to feel open and relaxed as though any remaining tightness is melting slowly but surely away.
Now focus on your face.
Start with the jaw,
Unclenching your jaw and allow it to hang loosely,
Releasing any tension you may be holding there.
Let those cheeks soften,
Let the forehead smooth out and even your scalp relax until your entire face feels soft,
Calm and completely at ease.
Finally,
Bring your attention to your entire body.
And as you take one more slow,
Deep breath,
Imagine this warm wave of relaxation flowing through you from head to toe.
Leaving you feeling deeply,
Deeply relaxed,
Calm and peaceful.
Now that you're feeling deeply relaxed,
I'd like you to imagine yourself standing at the top of a gentle staircase.
This staircase is made of soft,
Smooth stone and it leads down to a beautiful,
Peaceful place,
Just for you.
With each step you take,
Feel yourself going deeper and deeper into comfort and rest.
As I count down now from 10 to 1,
Take each step slowly and with every number that I count,
You find yourself relaxing more and more.
Giving yourself permission to go deeper and deeper into this wonderful state of calm.
10.
Taking the first step down,
Feeling your body growing even more relaxed.
9.
Stepping down,
Feeling a deep sense of peace spreading through you.
8.
Deeper now,
Feeling more and more calm with each step down.
With every number,
Every step,
On number 7,
You're sinking deeper into relaxation and rest.
6.
Moving further down,
Feeling lighter or perhaps heavier and more at ease.
5.
Halfway down,
Allowing yourself to feel a deep sense of peace.
4.
Every step,
Every number takes you deeper now.
3.
Almost there.
The deeper you go,
The better you feel.
And the better you feel,
The deeper you go.
2.
So deeply relaxed.
So calm.
So peaceful.
And 1.
You've now reached the bottom of the staircase,
Feeling completely at peace,
Completely relaxed in this state.
Your body and mind are open to calm,
Positive,
Helpful suggestions.
Now that you are in this deep state of relaxation,
I'd like you to imagine yourself standing at the entrance of a special place.
A place that is your sanctuary.
This is a place that feels safe,
Peaceful and calm.
It might be somewhere you've been before or it might be a place you create in your mind right now.
Perhaps it's a peaceful beach where you can hear the sound of gentle waves lapping against the shore.
Or maybe it's a quiet forest with the sound of birds singing and a light breeze blowing through the trees.
Whatever your sanctuary looks like,
Imagine yourself walking into this place now,
Feeling completely safe,
Completely at peace.
And as you look around,
Notice the details of this place.
The colours,
The sounds,
The smells,
The sensations.
Notice how safe and calm and peaceful you feel here.
As if nothing in the outside world could ever reach you.
This is your space.
A place where you are always safe,
Always peaceful.
In this sanctuary,
You are free to let go of any stress,
Any worry.
Each time you breathe in,
You take in peace and calm.
And with each breath out,
You release any remaining tension.
You breathe in calm and breathe out any stress or tension remaining.
Breathe in calm,
Breathe out any remaining tension.
That's it.
The more time you spend in this place,
The deeper your sense of calm becomes.
You are safe and you are relaxed and you are in complete control.
And know that this sanctuary is always available to you.
Any time you feel anxious or stressed,
You can close your eyes,
You take a deep breath in and return to this place in your mind.
It is always here for you.
A peaceful refuge from the outside world.
Now to help you return here more easily in future,
I'd like you to touch your thumb and forefinger together,
Gently but firmly.
And as you do,
Anchor this feeling of deep calm to that sensation.
So that from now on,
Whenever you touch your thumb and forefinger together,
You will immediately feel a wave of peace and calm wash over you.
You remember this sanctuary and all the calm,
Peace and relaxation that it brings.
The more you practice,
The easier it gets.
Just like a muscle that grows stronger with use,
This anchor becomes stronger and more natural the more you use it.
And now it is time to slowly return to the present,
Bringing with you this feeling of calm,
Of peace,
Of relaxation.
In a moment I'm going to count from 1 to 5 and with each number you begin to feel more awake,
More refreshed,
Bringing this calm feeling with you into your waking life.
Let's get ready.
1.
Slowly beginning to bring your awareness back to the room now.
2.
Feeling your body become lighter and more awake.
3.
Beginning to move your fingers and toes,
Gently stretching.
4.
Becoming more aware of the sounds around you and of your surroundings.
5.
Opening those eyes,
Feel refreshed,
Calm and completely relaxed.
