As you settle in,
Take a moment to note your starting stress level.
10 being a full blown panic attack and 0 is no stress at all.
Just know that wherever you are on this scale right now,
It's okay.
Take a slow deep breath in and a long breath out.
Even deeper breath in and a longer breath out.
Good.
Now with your eyes open,
Roll your eyes up as if you're looking into the top of your head and hold.
And as your eyes begin to blink,
Go ahead and close them down,
Allowing your first wave of relaxation to wash over your body.
Noting into and relax your forehead.
Relax those expression muscles under the eyes.
Relax your jaw and let your tongue release from the top of your mouth.
Relax your shoulders and your arms,
Your hands and every finger.
Relax your torso.
And as you do,
Notice how your breath starts to move deeper into your belly.
That's right.
Breathing into your belly is an indication that the brain is coming into a more relaxed state.
Now I wonder if you can bring your awareness into the palm of your right hand.
Imagine you're covering a warm stone in that hand.
Feel its weight,
Slight pressure and a slight warmth.
And now in that same way,
I wonder if you can fill your entire body with your awareness.
An even amount of awareness in every muscle,
Every cell,
Across the entire surface area of your skin.
Allow your focus to be extremely broad.
Imagine how you can tune in to everywhere and nowhere at the same time.
And as you do this,
Notice how the energy in your brain starts to settle.
Like a snow globe that's been set down to rest.
Now I invite you to tune in to your eyelids and just take note of how deeply relaxed they are.
Now or at some point during this meditation,
You may start to experience a fluttering of the eyelids.
Or your eyes may stay completely still.
Either way,
You notice how those eyelids are so deeply relaxed that they just want to stay closed.
And that's perfect.
Your safe and healing journey has begun.
Now in a moment,
I'm going to count down from 10 to 1.
And with each decreasing number,
You will use the power of visualization to take a step down on a sturdy and beautiful staircase.
It could be indoors or outdoors,
Made of wood,
Stone,
Or marble.
Whatever you imagine is perfect,
And it is perfectly safe for you to walk down.
At the bottom of this staircase is a safe place.
In fact,
It is your safe place.
It could be indoors or outdoors,
Sunny and bright,
Or dimly lit,
Big or small.
It is the perfect temperature,
Ambiance,
And environment for cultivating inner peace.
And it awaits you at the bottom of the staircase.
Getting ready to take your first step now.
Taking a step down,
Another wave of relaxation washing over every cell of your body.
And as we continue along,
You find that all sounds other than the sound of my voice only relax you further.
The sounds of people talking,
Footsteps walking,
Cars driving,
Dogs barking,
Are all just reminders to you that all is well in your environment.
They fade into the background as you deepen your relaxation.
Eight.
And I wonder if you can feel a physical sense of the body moving down now.
Seven.
Allowing your brain to take all the time it needs to shift into its natural and most optimal healthy state.
And I wonder if you can sense how good it feels to give yourself this time.
Six.
Even more deeply calm now.
Five.
Another step down.
Realizing which foot reaches out for the next step.
And four.
Letting go a bit more now and really surrendering to your natural state of inner peace.
Three.
Already beginning to feel how wonderful your safe place is.
Two.
Two times more comfortable and carefree than you were on the step before.
And one.
Be there now in your safe place.
You notice immediately how soothing it feels to be in your safe place.
Another wave of relaxation washing over you and permeating every muscle,
Every cell.
Take a moment to notice the colors of your safe place.
And notice how you can turn up the saturation on those colors.
Make them twice as bright.
Twice as bold.
Now there in your safe place you find a comfortable setting to sit or lie down.
This cozy corner is designed specifically for opening the subconscious brain.
Here you can access ten times as much information stored in your mind.
And anything you learn here in this place will go ten times as deep.
Go ahead and take a seat or lie down in that comfortable,
Magical place.
In a moment I'm going to ask your subconscious to serve you a memory or projection on the back of your eyelids.
Of a time when you felt complete and total inner peace.
A time where you were completely free.
Whatever that means for you.
Free from stress.
Free from worry.
A moment of complete and total inner peace and serenity.
Allow your subconscious to locate that blissful memory.
And three,
Head there now.
Two,
Trusting what comes.
And one,
Be there now in this moment of total peace.
Take a moment here to fully feel this sense of peace.
Note your sense of security.
Note your openness to possibility.
Tap into that deep sense of freedom.
Notice how natural it all feels.
And now take a look around you and recognize the recipe that has made this moment of complete freedom.
Notice the environment you're in and the qualities that environment holds.
Is it immersion in nature?
Sunshine?
Or is it just the energy in the room?
If there are people in this scene,
Notice their qualities.
The energy that they're offering to you.
Notice the temperature of where you are.
Notice any fragrances.
Notice any sensations in this place.
And once again,
Notice the colors in this scene.
And go ahead and turn up the brightness of those colors.
In fact,
Amplify everything in this blissful scene.
Amplify the feelings you're feeling.
Amplify the sense of security or freedom.
Or happiness.
Really deepen the experience.
That's great.
Now with a sense of deep gratitude and knowing you can return to this place in your mind at any time.
Take this scene in its entirety and allow it to gently turn to light.
All of the elements fusing together,
Combining into a bright,
Beautiful light,
Which gets smaller and smaller.
Smaller and smaller.
Until it's a tiny but incredibly bright beacon of light.
And now let that light of inner peace float right into the center of your chest.
And where it takes root in your heart.
At any moment in the future,
Should you need your body to release the tonic of inner peace you created here today?
Simply close your eyes.
Touch a finger to your chest.
And this sensation will be waiting.
Now find yourself back in that magical,
Comfortable setting in your safe place.
Where anything you learn goes ten times as deep into your subconscious brain.
And repeat in your mind after me,
I am safe.
I am safe.
I am at peace.
I am the objective observer of my thoughts.
When my mind is resisting a future outcome,
I gently bring it back to the present moment.
I gently return to the present moment.
I gently return to peace.
Inner peace is my natural state of being.
Inner peace is the state where my body is best able to heal.
I project peace onto my loved ones.
I project peace onto humanity.
I am safe.
I am at peace.
Good.
In just a moment,
I'll begin to count you back up to a state of calm,
Coherent consciousness.
If you're ready to go to sleep at this moment,
Each increasing number will take you to a prime state for drifting off to peaceful sleep.
If you need to go about your day,
Each increasing number will take you back to this room,
This place,
This time,
Remembering everything and feeling wide awake,
Energized,
And better than you've felt in a long,
Long time.
One starting to come back now.
Two moving your feet and your toes.
Three moving your hands and your fingers.
Four,
Five,
Feeling absolutely wonderful.
Six,
Even more energy returning to the brain and body now.
Seven,
Eight,
Feeling great.
Nine,
Getting ready to open those eyes.
And ten,
Opening your eyes,
Giving a good stretch,
And welcome back.
You did wonderfully,
Sweet friend.
Remember that you have a resource now and always of inner peace right there in your heart.
May you be calm.
May you be well.
May you be at peace.
