Hello and welcome into today's session.
We will begin this session by getting comfortable in your position lying down on your back.
Get fully comfortable and allow the ground beneath you to fully support you,
Letting go of your body and any tension in your muscles.
Take a moment to settle in your position.
I want you to start by simply listening to the ambience and sounds around you.
Just allow them to play with your eardrums.
Allow yourself only to listen without identifying the sounds or trying to focus on what they are,
Without putting names on these sounds.
Simply listen.
As you are listening,
I want you to concentrate and take your focus and awareness towards your physical experience by only observing your body starting from your feet,
Allowing every muscle in it to relax and let go.
Take your awareness a little bit more up to your legs and knees.
Allow them to relax heavy on the ground beneath you.
Move your awareness up to your waist and belly and lower back.
Feel any tension in those areas.
Let it go as you exhale.
Breathe into your belly,
Feel it expand.
And as you breathe out,
Feel it relax.
Now focus on your chest,
Feel the air in it as you inhale.
If there is any stress or tightness,
Allow it to let go when you exhale from your chest.
Now breathe into your shoulders,
Feel any tension there.
Allow your shoulders,
Your arms and hands to rest heavy and let go.
Simply notice your breath,
Notice the pattern your breath is taking.
Feel the breezy,
Cold air entering from your nose,
Traveling through your body.
And as you exhale,
You allow the small muscles on your face to relax and let go.
The muscles around your eyes,
Your forehead and your jaw.
You feel it relaxing as you breathe out.
Now just follow your natural breathing pattern now.
Observe your breath with your mind's eye as it's naturally flowing into you.
Feel the inhales and observe those warm,
Relaxing exhales traveling from your stomach and through to your mouth and between your lips.
Stay with your breath for a moment longer and allow every tension in every spot in your body that has stress to let go with the natural exhales as you breathe out.
Now I will guide you into five counts and with each count I want you to breathe longer and deeper into a relaxing state,
Breathing in from your nose,
Breathing out from your mouth with a sigh like exhales.
Like that.
Five.
You take a deep,
Long inhale,
Feeling it filling your stomach,
Filling your chest,
All the way up and then you let it go with a slow,
Long exhale,
Relaxing and letting go of every tension.
Two.
You take a longer and deeper inhale,
You feel it filling your stomach,
Your chest,
Slowly all the way up.
You let it go with a long,
Relaxing exhale,
Very slowly.
Three.
You take a longer and deeper inhale,
Filling your full body,
Feel it slowly coming from your stomach,
Then you fill your chest and then you let it go with a very slow,
Long exhale,
Taking all the tension in your body with it.
Two.
You go deeper and deeper into a relaxing state,
Breathing long,
Relaxing inhale,
Then you let it go.
One.
You're into a complete relaxing state,
Very safe space,
You breathe in very long,
You fill your whole body,
Feel that life coming in you.
Let it go.
Now you return your breath to its natural breathing pattern,
Allow your breath to naturally be.
You notice as you breathe naturally that your natural breath is becoming slower and deeper than how it normally is.
When you're breathing,
You are present.
Now let's go into your subconscious.
Picture that place as a very,
Very comfortable,
Nice,
Peaceful and safe space.
Picture it as a jungle,
As a part of nature,
It be a mountain or a beach.
Then let yourself be in that place.
It's your favorite place where you are fully relaxed.
Take yourself into that place,
Feel the texture of the ground beneath your feet as you are there in that place.
It could be a grass or sand.
Feel it on your feet as you're walking and stepping on it.
Engage your skin in the sensations of the moment,
Feel the wind in that place or the breeze just softly running against your skin.
You look around and observe everything and every element in that place as you are fully there.
You can see the colors,
The things around you,
Smell the smells of nature and the wind.
Take a moment to fully engage in that place,
Explore it and be in it physically.
Become part of it.
As you are in that place,
Exploring about it and exploring around,
You look into your hand and you find a book.
You open that book and flip through the pages,
Page by page,
And you notice nothing is written,
It's a blank book,
There is nothing on these pages and you keep on flipping.
You reach the last page and you notice something is written there and what's written is that you are achieving a goal you've been always wanting to achieve.
You find that written in the book as the ending of a story,
A happy ending where you achieve that goal.
You realize that this book is supposed to be your story,
Ending with you finding that goal and reaching to it.
And as you realize that,
You realize you need to write that story in those blank pages of how you achieved your goal.
That story,
When everyone reads,
Will see what you went through to achieve your goals.
This story will have hard,
Struggling moments and exhausting situations.
Story will include some challenges and good times and you start writing from the first page and you're looking forward to reaching the last page to show how you could have achieved this ending.
Now you let go of that book in your subconscious,
In that amazing beautiful place you are in.
You let it there to become part of that place and part of your subconscious.
Now I want you to take three deep inhales and relaxing sigh-like exhales,
Like that.
While you let the air out,
Let it out with a sound,
Relaxing exhale.
Three deep inhales and exhales.
Now return your awareness to the place and the room and all the elements around you.
Now return to your physical experience and your body.
Add some movements,
Moving your toes and your fingers gently.
And with a relaxed awareness,
When you are ready,
Slowly open your eyes.
Relax,
Relax,
Relax.
.
