Achieving Psychological Wellness

30:03

30:03

Achieving Psychological Wellness

by Lynn Borenius Brown, EdD, LPC

Rated

4.7

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

825

Achieving Psychological Wellness (29:58) allows you the opportunity to become calm and relaxed as well as giving you the 20 attitudes and behaviors that will allow you to achieve the freedom to pursue your dreams; to work toward achieving your goals. This MP3 is written and spoken by Dr. Lynn Brown.

Meet your Teacher

Lynn Borenius Brown, EdD, LPC

Lansing, MI, USA

Meet your Teacher

Lynn Borenius Brown, EdD, LPC

Lansing, MI, USA

Transcript

Achieving Psychological Wellness Remember to listen to this information only when you are able to relax. Never when you are driving. Never when you are operating any machinery or equipment. Only when you are able to relax. And if there is something you need to attend to, You will come out of this relaxed state quickly and easily, Fully in control. So for now, Allow yourself to enjoy this relaxation. This time that is just for you. Allow your mind to clear and if you'd like, Close your eyes. Now allow yourself to focus on your breathing. And as you breathe in, You are breathing in relaxation. And as you breathe out, You are breathing out any stress and tension. Breathing in relaxation. Breathing out stress. Breathing more with each outward breath. Nice and easy. Nice and relaxed. Remember to listen to this information only when you are able to relax. Never when you are driving. Never when you are operating any machinery or equipment. Only when you are able to relax. And if there is something you need to attend to, You will come out of this relaxed state quickly and easily, Fully in control. But for now, Just allow yourself to enjoy the relaxation. This time that is especially for you. Allow your mind to focus on your feet. Just think about your feet beginning to relax. Imagine a comfortable, Warm, Soothing feeling in both of your feet. Feel a warm glow of relaxation moving from your toes to your heels. Soothing, Relaxing your feet. All of the muscles letting go. Just letting go and relaxing, Feeling warm. Now allow that warm glow of relaxation to move up to your ankles. That warm, Soothing glow of relaxation allowing your ankles to relax. Feeling good. Feeling warm and calm. And now that warm glow of relaxation is moving up through your calves. Feeling warm, Relaxed and heavy. So now your feet, Ankles and calves are wrapped in that warm glow of relaxation. And when you are ready, Allow that relaxation to move through your knees and up into your thighs. Letting go of any tension. Noticing the warmth, The heaviness, The relaxation. And now allow that warm, Wonderful glow of relaxation to move into your abdominal area. Soothing, Relaxing. The muscles of your abdomen just letting go, Feeling completely relaxed, Warm and comfortable. And that warm glow of relaxation is moving into your chest, Allowing all of the muscles to let go, To be completely relaxed. And so all you notice is the wonderful rhythmic nature of each relaxing breath. Remembering that with each outward breath, You are becoming more and more relaxed, More and more at peace. And as you are enjoying this wonderful feeling of relaxation, Notice that this warm glow is moving across your shoulders and up your neck, Letting go of all tension in this area. Allow your neck to find a comfortable position, Nice and relaxed. All the muscles of your face are letting go. Your jaw is relaxing. You may even find your teeth parting as your jaw becomes more and more relaxed. Your cheeks, The muscles all around your eyes and your eyelids are letting go, Becoming so very relaxed. You know you could open your eyes if you wanted to, But you just don't feel like doing it. You are so comfortable, So relaxed. It is as if warm rays of sunshine are surrounding your head, Relaxing your scalp, Your forehead, Your nose, Your mouth, Your entire head, Bringing a wonderful sense of peace, Calm, Relaxation and healing, Soothing rays of relaxation. And now that warm glow of relaxation is moving down your arms, Relaxing all of your muscles all the way down through your elbows, Relaxing all the way down through your wrists, Your hands and fingertips. And you are feeling warm, Relaxed, Calm. And that warm glow of relaxation is moving into your back and all the muscles that crisscross your back are feeling loose, Relaxed, All the way from your upper back down through your lower back and legs, All the way back down to your feet. So now you are completely embraced in this wonderful warm glow of relaxation, Of peace, Of calm. And with every outward breath, You relax even more. And now allow yourself to go deeper still as I count from 10 all the way down to zero, From 10 to zero. Just think of each count as a level of relaxation, Each count relaxing you deeper and deeper. 10, Nice and comfortable as you go to an even deeper state of relaxation. 9, Going deeper and deeper, More and more relaxed. 8, Every muscle becoming heavier, More relaxed. 7, Feel the peace, Feel the contentment. 6, Deeper still, Even deeper now. 5, More receptive, Feeling peaceful, Feeling the contentment. 4, Becoming more relaxed than you've ever been, Deeper, Deeper still. 3, All the way down, 2, To even an even deeper state of relaxation, Of calm, Of peace. 1, Almost there, Your body completely relaxed. 0, All the way down so that your subconscious mind can help you. Wonderful, Feeling at peace, Feeling contentment, Feeling total calm, And all is well. While you are enjoying feeling peaceful, Calm, And relaxed, I'd like you to think of a very relaxing time and place. Perhaps it's a time and place you'd like to invent. Perhaps it's a time and place you'd like to recall. A very relaxing time, A very relaxing place, A very comfortable time, A very comfortable place, A time and place when you felt safe, Calm, At peace. Think about this place, The scenery, Hear the sounds, Smell the aromas, Feel that feeling, A safe and comfortable feeling of well-being. Take your time and go to this place, And when you are there, Allow that feeling to intensify. Really see the scenery, Hear the sounds, Smell the aromas, Feel the feeling, That safe, Comfortable feeling of well-being. And now, As you are enjoying this wonderful, Safe, Comfortable place, I'm going to speak to your subconscious mind. The subconscious mind is similar to a computer. All through our lives it is taking in information. Things that we see and hear, Things that we learn from others. The subconscious mind also takes in what we observe by just being. Everything is stored in the files of the subconscious mind, Ready to be accessed whenever appropriate. And this state of deep relaxation also provides the opportunity for super learning. So, As I speak to you now, It isn't important that you pay attention to the words I'm saying. It is important to you to have the freedom to pursue your dreams, To work toward achieving your goals. Therefore, You make choices that allow this freedom. You take intellectual risks. You expand your mind by exposing yourself to new ideas. You are interested in learning and make sure to structure your life so you are able to grow intellectually. Ongoing learning results in ongoing growth and improved self-esteem. You take spiritual risks. If you are not at peace spiritually, You find it through yoga, Meditation, Changing religions or any of many other avenues. It is important to you to be at peace with yourself because you know that being at peace with yourself makes all else easier. You take physical risks by engaging in a sport or activity where your mind and body must work together, Where concentration is mandatory. You are aware of your body. You use your body physically on a regular basis. By participating in a sport or activity that involves some risk, You get and remain in touch with your body. You take emotional risks. You risk intimacy. You know that emotional intimacy is important for happiness. You allow yourself to get emotionally close to others even though humans are flawed and so will sometimes not show caring in a way you'd like and they cannot fulfill all of your needs. You risk emotional intimacy because you know it is an important aspect of psychological wellness. You build a support group. You find others who are experiencing what you are or who have similar interests and they join you on your life path. When you are with people who are going through the same thing you are and those who have already gone through it, You discover you are not alone, That you are not different and that you will be okay. Doing this is important for psychological wellness. You make time daily when no one demands anything of you. You make room for time when no one needs you. It is important to you to feel comfortable being alone, To feel comfortable with silence and you know that being alone has little to do with being lonely. You need time alone to listen to yourself because sometimes it takes silence for your inner voice to be heard. You know that taking time for yourself helps you sort out your life. Alone time is imperative for psychological wellness. Time management is important to you. Therefore you prioritize either at night or in the morning. You make a list of what needs to be done. You determine the three or four tasks that absolutely must be accomplished and if time allows you do some of the other items on the list because you accept the fact that there will always be something to be done. You are able to achieve internal peace. You eat a nutritionally balanced diet. You know that what you eat affects how you feel, How you deal with stress and how much you are able to enjoy living. Therefore you treat your body with respect, Care and kindness. You exercise. Your body requires exercise in order to be able to function as it was intended. You know exercise helps relieve physical tension, Anxiety and promotes psychological wellness. So you consult your health care provider and engage in physical activity that is appropriate for you. You work at something that reminds you that you are more than spouse, Parent, Sibling or any other role in relation to another person. You want to be appreciated for who you are as a person without any labels. Work gives you that opportunity. It allows you to be judged by and valued by your skills and abilities, Not by and for whom we married, Gave birth to or happen to be in the same family with. This sense of individuality is necessary for your well-being. Therefore you work and if you do not need to earn money, You volunteer your time. It is important to you to improve your self-esteem. You do this by having a sense of connectedness. You want to belong to something, Someone or somewhere. It can be a social group, Cause, Place or family. To have a positive self-image, You need to interact with others. What you believe about yourself is in part determined by the reflections you see and get from others. Where you are, Whom you are with and why you are there influence how you feel about yourself. You keep your uniqueness alive. You never give up your uniqueness to belong. There is no one on this earth who is identical to you and you feel pride and joy in this. There never has been nor will there ever be anyone who can contribute in the exact manner you can. You revel in this fact and live it. You make good choices for yourself. You remember that your choices help determine your future. It is important to you to have role models. You seek out people who are doing more than you are, Who have excelled beyond where you are and who represent where you want to be someday. You use them as guides, As a vision of who you want to be. You appropriately touch. You appropriately touch people. You appropriately touch animals. You know that the only way to be sure that someone or something exists is to touch it. Touching is imperative for psychological and physical wellness. So you appropriately touch. You develop an intimate relationship with another person. And if this is for some reason not possible, You are open to the option. Caring for someone and allowing yourself to be vulnerable with the person brings more facets of yourself to the surface and more joy than can be described. So you are open to developing an intimate relationship. It is important to you to have access to someone who will listen and not try to give advice. You need someone who will let you talk and ramble until you come to terms with what is happening and then begin to work through it. You are aware of the importance of sharing, Of talking. So you seek out and find someone who will listen to you without giving advice or judging you. You spend time with people who enhance you, Who bring out all that is good in you. You know you are influenced by those with whom you spend time and whom you listen to. You find a few people who are good for you, Who provide an atmosphere of love, Honor, And respect for self and others. You take time for recreation. Recreation involves recreating, Recharging, Rejuvenating. When you relax and engage in activities you enjoy, You are allowing yourself the opportunity for health. You are creating a balance of work and recreation for stability and psychological wellness. You free yourself from all addictions. If you smoke, You become a non-smoker. You choose to take only drugs that improve your physical and mental health. You know addiction limits your freedom of choice and that to be at peace with yourself, You must be free. It is important to you to have the freedom to pursue your dreams, To work toward achieving your goals. Therefore you make choices that allow you this freedom. You take intellectual risks. You take spiritual risks. You take physical risks. You take emotional risks. You build a support group. You make time daily when no one demands anything of you. You learn time management. You eat a nutritionally balanced diet. You exercise. You work at something that reminds you that you are an individual. You enhance your self-image by having a sense of connectedness. You keep your uniqueness. You make good choices for yourself. You have role models. You appropriately touch. You are open to the option of developing an intimate relationship with another person. You have access to someone who will listen and not try to give advice. You spend time with people who enhance you, Who bring out all that is good in you. You take time for recreation. You free yourself from all addictions. It is important to you to have the freedom to pursue your dreams, To work toward achieving your goals. Therefore you make choices that allow you this freedom, The freedom to achieve psychological wellness. Each time you enter a state of deep relaxation of hypnosis, You will go more deeply, More quickly and more easily. I am now going to count from one to five, And on the count of five you will open your eyes, Be fully aware, Feeling wonderful in every way. One, Slowly now gently begin returning to full awareness. Two, You feel perfect in every way. Three, You feel a stirring surge of energy becoming more aware of your physical body. Four, Your entire body wonderfully refreshed and relaxed. Five, Fully aware and alert, Eyes open. Take a deep breath and stretch. You are fully aware, Alert and relaxed, And you feel wonderful. Copyright 2003, Lynne Brown. No part of this recording may be reproduced without permission from the publisher.