Welcome to this inner peace affirmation.
I'm Marianne DeCler.
And thanks for joining me.
In this practice,
You'll start by relaxing your body and mind.
Then you'll contemplate the word peace,
Anchor peace in your body,
And repeat affirmations for inner peace.
Before we get started,
Take a moment to get comfortable,
Either sitting on a chair or lying down on the floor.
Know that you can change your position at any time during the visualization.
Welcome any feelings,
Sensations,
Or images with kindness,
Openness,
And non-judgment.
Take this time for yourself and connect within.
Allow yourself to be guided by the sound of my voice,
And let it be.
Be guided by the sound of my voice and let it be your anchor to keep you present in the visualization.
Take a position in which you feel no tension and change anything you need to in order to feel more comfortable.
Gently close your eyes and begin to listen to your body.
Become aware of your body comfortably sitting or lying down.
Feel all the points of contact between your body and the support beneath you.
The back of your head if you're lying down.
Your arms.
Your back.
Your buttocks.
Your legs.
And your feet.
Feel your body begin to naturally stretch out bit by bit with each and every breath.
Become aware of the calm settling in your body.
Bring your attention to your head and face.
Relax your scalp.
Soften your forehead and allow your expression lines to disappear.
Relax your eyebrows.
Smooth out your eyelids and allow your eyes to rest and relax.
Relax your temples.
Your cheekbones.
Your hands.
Your nose.
Notice the cool air around your nostrils on each inhale.
And the warm air around your nostrils on each exhale.
Relax your cheeks.
Unclench your jaws.
Allow your tongue to rest naturally in your mouth.
Feel your throat relax and feel free to swallow if you need to.
Become aware that your face is completely relaxed.
Let the release continue down into the nape of your neck.
Your traps in your shoulders.
And release into your neck.
Feel your shoulders naturally relaxing downwards.
And let this feeling of relaxation continue into your upper arms.
Your elbows.
Your chest.
Your chest.
Your chest.
Your chest.
Your chest.
Your elbows.
Your forearms.
And your hands down to your fingertips.
Become aware that your upper limbs are completely relaxed.
Bring your attention to your back.
Relax all the muscles along your spine from your upper back down to your lower back.
And imagine your back stretching out bit by bit with every breath.
Become aware that your back is completely relaxed.
Bring your awareness now to your chest.
Observe the movements of your rib cage with your breath.
Feel your ribs opening with each inhale and closing with each exhale.
And bring your attention to your heartbeat.
Notice how it's calm and regular.
Feel your belly unwinding and letting go.
Observe the movements of your belly with your breath.
Feel your belly rise with each inhale and lower with each exhale.
And notice how these movements are calm and regular.
Now let this feeling of relaxation diffuse into your pelvis.
Relax your hips.
Your buttocks.
Your perineum.
And become aware that your upper body is completely relaxed.
Allow this feeling of relaxation to diffuse into your legs.
Relax your thighs.
Your knees.
Your calves.
Your ankles.
And your feet down to the tips of your toes.
Become aware that your lower limbs are completely relaxed.
Become aware that your whole body is completely relaxed.
Let the word peace come to you.
Imagine the shape of the letters and maybe their color.
And notice the pleasant sensations that this word gives you.
Welcome this feeling of peace.
And now I invite you to anchor this peace in your body.
First a little explanation.
In a moment on my signal you'll breathe in through your nose while expanding your belly.
You'll hold your breath and bring the word peace into your mind.
And then you'll exhale to diffuse this peace throughout your body.
Here we go.
Inhale and the belly expands.
Hold your breath and bring the word peace to mind.
And exhale gently through your mouth to diffuse peace throughout your body.
Take a normal breath.
Welcome all the positive feelings and sensations.
Become aware of your body at peace.
To reinforce this feeling,
Repeat the phrase I am at peace in your mind.
Appreciate the power of these words within you.
I am at peace.
Repeat this phrase several times in your mind.
Diffuse this feeling of peace with every breath.
I am at peace.
Continue at your own pace.
Become aware of the state of peace.
To maintain this feeling and program it for the rest of the day,
Repeat I am at peace for the rest of the day in your mind.
Repeat this statement several times using your breath to guide you.
I am at peace for the rest of the day.
Continue at your own pace.
Integrate all the pleasant sensations from this state of peace.
Remember that these sensations are always in you.
Think about activating them in your everyday life.
And now come back to the points of contact of your body with the support beneath you.
Feel the back of your head,
Your arms,
Your back,
Your buttocks,
Your legs,
And your feet.
Imagine the space that you are in.
Bring your awareness to the sounds outside.
Take a deep breath in through your nose to energize you.
And exhale through your mouth.
Take a normal breath.
And start to slowly move your hands and your feet,
Twinkling your fingers and your toes.
And you can start to move the rest of your body.
Maybe take a big stretch or yawn.
And when you're ready,
You can open your eyes.
Take a moment while you're still in this state of relaxation to think about what feelings,
Sensations,
Or images came up for you during this visualization.
Remember that you can come back to this recording at any time you want to affirm inner peace for yourself.
Thank you once again for joining me here today for this inner peace affirmation.
I'm Maryanne De Clear.
