This program is designed for you to relax at very deep levels and to recharge the very core of your being.
Therefore,
Please do not listen while driving,
But find a calm place to sit or lie down,
Uncross your legs,
And make yourself completely comfortable as you prepare to release stress and tension from your body and mind.
And now,
As we begin,
Take a few deep and relaxing breaths.
Fill your lungs.
Keep breathing fully and naturally.
Release tension and thoughts.
Let yourself enjoy this time to yourself.
And right now,
You don't have to do anything.
Just relax and let go.
Your body appreciates resting comfortably,
Fully savoring each moment.
Every breath brings greater ease and profound well-being.
Guide your breath along your spine,
Lengthening your back and neck.
With each out-breath,
Let go.
Relax every muscle.
With every in-breath,
Take in rejuvenating,
Vibrant energy,
Cascading like a waterfall of light,
Flowing freely over and through your body,
Soothing,
Relaxing.
With every breath,
Come home to your center,
Moving towards peace and well-being.
And as you travel towards the dream world,
Let yourself go to a soothing sanctuary,
A beautiful place,
Somewhere by the ocean.
You may have been there before,
Maybe on vacation,
A time when you felt greatly relaxed and peaceful.
So at ease.
And as you arrive in this beautiful place,
Notice the gentle waves of the ocean rolling towards the shore,
Soothing like your breath.
Take in the fresh air,
Opening up your chest and lungs,
The gentle rhythm of the sea,
Comforting your spirit.
Each breath softly rising and falling like the waves of the ocean on a beautiful,
Calm day.
Follow that gentle rhythm into deeper and deeper levels of relaxation,
Letting go of tension and thoughts.
Feel the soft sand beneath your feet,
The water warmly washing over you,
Calming body and mind.
And now,
As I count from one to five,
The numbers appear in the sand and the depth of relaxation doubles effortlessly.
With every count,
Your breath becomes your guide into the dream world.
The number one emerges,
Deepening relaxation.
Allow the muscles to let go even more,
All at your own pace.
Imagine the tension just drains out,
Sinking deeper and deeper into a peaceful state of comfort.
Deep relaxation flows into the muscles of your shoulders,
Neck and face,
Just letting go,
And the muscles in your back growing so heavy and warm as if you were sinking down deeper and deeper into great comfort and profound well-being.
And you don't even have to listen to the words as my voice travels with you towards greater ease and deep relaxation.
The water gently flows over the beach and the number two appears in the sand,
Doubling relaxation,
Going even deeper,
Drawing that calming,
Soothing feeling into your abdomen like a warm liquid washing over you.
That's right,
Relaxing even more feelings of comfortable heaviness,
Like a pearl sinking through deep blue waters pulled towards the ocean floor,
Effortless letting go.
And as you relax,
Your mind can also take a break.
All thoughts blend in with the sounds in the background,
Leaving you free to let go.
Anytime there is a thought,
Just bring yourself back to the rhythm of your breath and the sound of my voice and with another wave,
The number three emerges,
Doubling your relaxation as all the muscles in your chest let go,
One by one,
Allowing the wave of relaxation to flow through you,
A delicious,
Soothing energy,
Just like that,
Cascading along your spine,
Sinking deeper and deeper.
Tension drains out as your body and mind become free.
Your arms relax deeply,
So heavy and at ease,
So comfortable.
There is no limit to relaxation.
The more you let go,
The deeper you relax and the greater the comfort you experience.
Four surfaces on the sand,
This wonderful,
Soothing feeling,
Relaxing even more.
Imagine a radiant sun above you,
Sending vibrant light into your body.
This luminous life force cascades down from above,
Like a sparkling waterfall,
Streaming into your body,
Flowing through every artery and vein,
Into each organ and filling every cell,
Bringing vibrant health and even deeper relaxation,
A profound sense of well-being,
Rejuvenating and recharging you.
You may not even remember a time when you were so deeply relaxed.
And with another wave,
Five appears effortlessly,
Deep relaxation flowing into the muscles of your legs,
Letting go of tension,
So comfortable and at ease.
And in this serene sanctuary by the sea,
Notice the colors and shapes surrounding you.
Breathe in the fresh,
Invigorating air,
Releasing stress from every layer of your being.
Drink in the peace of this place.
Now take a walk along the shore,
Deeply rejuvenating body and soul as you feel the sand beneath your feet.
With each step,
Relaxation deepens,
So calm and at peace.
And there in the mist,
A trail appears,
Shimmering in the sunlight,
Inviting you to stroll along,
Taking this path,
Leading towards a vibrantly green oasis,
So relaxing and peaceful.
Breathe deeply.
Take in the air,
Fragrant with flowers,
Lush green vegetation,
All around you,
Vibrant and vital.
Each step calming you even more deeply,
Recharging you at core.
A verdant refuge opens to you,
Soothing body and soul.
You discover a waterfall,
Cascading down into an emerald pool,
Enticing you.
To a refreshing swim,
Go ahead and relax in the wonderful,
Soothing waters.
Just the right temperature,
A luminous light,
A vibrant life force flows freely through the soulful sanctuary,
Charging the water with rejuvenating energy,
Like a fountain of youth,
Your body absorbing it easily,
Recharging the very core of your being.
And with every breath,
Take in this healing,
Relaxing life force,
Filling every part of your body.
This luminous light knows where to go and how to help you relax even more deeply.
Feel the peace and beauty of your sanctuary and deeply enjoy this energy.
Refreshed from your swim,
Discover a comfortable place to rest.
Soft and inviting,
Safe and soothing,
Stretch out and relax and let yourself drift off to peaceful sleep.
Any tension left in your muscles completely drains out body and mind,
Fully at rest,
Recharging at core and a wonderful dream unfolds,
Going deep within,
Connecting with your inner self,
With your soul,
The very essence of your being,
Coming home to yourself,
Deeply caring and nurturing,
Embracing the mystery of who you are,
Connected to all life,
Your soul is at peace,
Streaming light,
Charging your deep core,
Renewing you,
Deep within,
Bathing you in luminous light,
Reaching into past,
Present and future,
Removing stress and tension,
Energizing all body systems,
Supporting your health and well-being,
Recharging at core and in your dream,
You see yourself going through your day.
In a deeply relaxed manner,
You experience your daily activities as a peaceful person,
Protected from outside stress,
By a shield of radiant energy,
Centered and calm,
And with every breath a power within you awakens,
An awareness to help you relax in any situation in your daily life,
You feel tranquil and at ease,
No matter what the outside world might be like,
It is easy for you to let go any time you imagine this inner sanctuary,
Absorb the feeling of deep relaxation and peace,
Your body will remember to easily let go,
To relax and soothe you,
And as you go through your day,
A simple deep breath reminds you to let go,
It is effortless for you to relax your body,
So comfortable,
Your mind calm,
Clear and alert,
Relaxation is completely natural,
And as you drift back from your rejuvenating slumber,
You are filled with deep peace,
With every day it becomes even easier to recharge at core,
Rejuvenating and revitalizing on a deep level,
The learning continues,
In your waking and sleeping hours,
And even in your dreams,
Your ability to relax integrates deeply into who you are,
Until it becomes completely automatic,
And any time you imagine this peaceful sanctuary,
You are filled with delight and immediate relaxation,
Your body lets go of tension,
And your mind is calm and alert,
Strolling back to the beach now,
From your peaceful sanctuary,
You feel so refreshed and renewed,
Learning to relax is enjoying the moment,
Just like a child,
Running along the seashore on a beautiful sunny morning,
And as she plays with the waves of the ocean,
Her toes touch the soft sand,
Water washes over her feet,
As she runs along enjoying the warmth of the sun,
And the freedom of the day,
She strolls along the beach,
Looking for treasures which might have washed ashore,
So free the way a child plays,
No worries or concerns,
Timeless,
Just this moment,
No stress,
Enjoying life,
The gift of the present,
And you might find a mysterious treasure chest,
Sitting there on the beach,
Washed ashore from the deep sea,
Look inside,
Whatever you find is yours to keep,
There might be a surprise or message inside,
Whatever form it takes is perfect,
For this moment in time,
A gift from the deep sea,
So many surprises along the way,
And you feel delighted,
Knowing that something wonderful is just about to unfold in your life,
And in the next few days and weeks,
Your ability to relax deepens,
You recharge at core as you go through your day,
You are peaceful,
Relaxed and protected from outside stress,
You stay centered in all circumstances,
And every time you see the color blue,
You are reminded of the gifts from the sea,
And how easy it is to just relax.
And now let us start our journey back from the dream time to your everyday world,
Bringing with you the gifts of easy relaxation,
And I will count again from 5 to 1,
As you gradually return all at your own speed.
5,
Thanking your inner self for listening to the words,
And asking for support in your everyday life,
Gently become aware again of the rhythm of your breath,
As you continue to feel the profound benefits of deep relaxation,
Recharging at core,
Returning gently.
4,
As you start to awaken,
As if after a long and very restful sleep,
Knowing that you are on your way,
To relax in any given situation,
All you need to do is just quickly remember your inner sanctuary,
And the feeling of deep peace and relaxation easily returning.
3,
Start to remember your surroundings,
The day and time of day,
Watching your muscles awaken as you become aware of the sounds in the background again,
Now returning you to your everyday world while still feeling very relaxed and at ease.
2,
With each breath,
You now feel more alert as you return at your own pace,
Stretching your body gently while staying completely comfortable and relaxed,
And by the time you are back,
You will be wide awake and filled with vibrant energy,
Yet relaxed and peaceful.
1,
Waking up,
Orienting yourself,
Feeling wonderful now,
Breathing naturally,
And within a few moments,
You are fully awake,
Alert,
And re-energized.
.
