To begin.
I'd just like you to find a comfortable position.
Either sitting upright with your feet flat on the floor.
Or lying down on your back.
Allow your body to settle down into your space.
Gently allow your eyes to close.
And we'll begin with a full relaxation.
Before descending down a beautiful staircase to deepen your relaxation.
And finally we'll explore the wisdom of the circle of control.
And feelings of acceptance.
Please take a slow,
Deep breath in through your nose.
Allowing your stomach to expand gently as you inhale.
And just exhale slowly through your mouth releasing any tension.
Inhaling deeply.
Holding for a moment.
Then exhaling fully.
And then just allow your breathing to settle down into a natural rhythm.
Easy and calm.
And just bring your attention to the top of your head.
Find all those muscles in your scalp.
And just allow them to soften.
Releasing any tightness.
Allow your forehead to smooth out.
The space between your eyebrows relaxing completely.
Your eyelids becoming heavy and comfortable.
As your cheeks soften,
Your jaw releases.
Your tongue can rest gently against the roof of your mouth.
Allowing this wave of relaxation to flow down into your neck.
All your muscles is loosening like warm honey.
Your shoulders dropping away from your ears,
Feeling heavy and relaxed.
You notice your upper arms beginning to soften.
Your elbows,
Forearms,
Wrists and hands.
Even your fingers becoming limp and heavy.
As you move down into your chest.
Gently expanding and relaxing with every breath.
Your upper back.
Middle back.
Lower back.
All releasing into that support beneath you.
You can allow your stomach to soften,
Your hips to open and relax.
You feel that relaxation flowing down through your thighs.
Knees,
Calves.
Ankles and feet.
All the way down to your toes,
Feeling completely relaxed.
As you take another deep breath in.
And as you exhale,
Just imagine a warm golden light entering through the crown of your head.
Slowly filling your entire body from head to toe.
The light is soothing and peaceful and healing.
It dissolves any remaining tension or tightness.
And with every breath,
This golden light grows brighter,
Warmer,
And more comforting.
Feel your body becoming heavier,
Sinking deeper into relaxation.
Your mind is calm and clear,
Open and safe,
Supported.
You're exactly where you need to be.
Leaving your physical body to rest.
I'd like you to imagine yourself standing at the top of a magnificent spiral staircase.
Made of the finest white marble.
Is gently illuminated by soft natural light.
And the staircase curves gracefully downwards,
Leading into a lush private garden sanctuary far below.
The air here is fresh and carries the faint smell of blooming jasmine and citrus blossoms.
Each step is wide and safe.
With intricate golden inlays forming elegant patterns of leaves and vines.
A smooth,
Cool handrail of polished rosewood runs along the curve.
As you place your hand on this handrail,
You feel its warmth and stability.
You are completely safe here.
With your first step down,
You feel yourself sinking twice as deep into relaxation.
The marble feels cool and supportive beneath your feet.
You notice delicate carvings on the wall beside you,
Ancient symbols of peace,
Balance and inner strength flowing softly with the inner light.
Step two.
Deeper still.
The light around you becomes even softer,
Even more golden.
You can hear the gentle sound of a distant waterfall in the garden below.
Inviting you down.
Birds sing softly in the distance.
Gentle peacefulness.
Step 3.
Your body feels heavier,
More relaxed.
The air grows sweeter.
You notice small alcoves along the staircase,
Each holding a glowing crystal that radiates calm energy.
Step four,
Deeper and deeper.
Your mind is quiet now,
Receptive,
Open to positive change.
As you continue descending slowly,
Step 5,
6,
7 each step you take.
You double your relaxation.
As you reach step 11,
You begin to see the garden more clearly below.
Vibrant green grass,
Ancient trees with wide welcoming canopies.
Flowers in every shade of blue,
Purple and white.
And the gentle breeze carries the scent of fresh earth and wild roses.
Step 12.
13.
14 and 15.
You are profoundly relaxed now,
Open and peaceful.
16 17 18.
19.
Halfway down.
The world above feels distant.
Only this beautiful descent and sanctuary below matter.
21.
22.
Deeper still,
Your breathing is slow and easy.
Just continue counting down gently in your mind as you descend.
23.
24.
25.
Feeling safer and more at peace with every step.
When you reach step 13,
You step off the final marble stair onto the soft warm grass of his private sanctuary garden.
The staircase disappears gently behind you,
Knowing that you can return whenever you wish.
And now you're in a state of deep,
Peaceful receptivity.
Before you stands a magnificent ancient stone circle.
Perfectly formed,
Glowing with soft white light.
And this is your circle of control.
It is your sacred space.
So step inside it now.
Feel the smooth warm stone beneath your feet and the circle hums gently with quiet power.
Within this circle,
You are safe.
Here,
You remember what is truly yours.
Visualise now a bright,
Clear line of golden light forming the boundary of this circle around you.
Inside the circle are all the things that you can control.
Your thoughts,
Your breath,
Your words,
Your actions,
Your efforts,
Your attitude,
Your responses and your boundaries.
Your self-care.
Your focus.
Your kindness and your perseverance.
Feel how light and free you feel inside this circle.
There is no wait here,
Only possibility and peace.
As you gently look beyond the circle.
Outside floats everything you cannot control.
The weather.
Other people's choices.
The past.
Unexpected events.
The stock market.
Other people's opinions.
The actions of governments in random circumstances.
Future outcomes that depend on so many variables.
To see all these things as soft,
Misty clouds drifting by.
Sometimes dark,
Sometimes light.
But always outside of your beautiful glowing circle.
And they do not touch you.
Unless you choose to step out and engage with them.
Breathe deeply.
With every inhale,
Draw in empowerment.
And with every exhale release the illusion of control over what lies outside.
Just imagine a gentle river flowing peacefully around the outside of your circle.
This river carries all the uncontrollable events of life.
And watch as leaves and small branches float down the river.
Each one representing a worry,
A frustration,
An unexpected challenge.
Notice a leaf labelled someone's rude comment.
It floats past.
You do not reach for it.
Do not step out of your circle.
And simply watch it drift away with acceptance and calm.
Another leaf reads,
Bad weather ruining plans.
It too floats by.
You feel a wave of acceptance wash over you.
This is outside my circle,
" you whisper softly to yourself.
I accept as I cannot change.
Feel how liberating this is.
Your energy remains within your circle,
Bright and strong and focused.
Within your circle,
You begin to see a beautiful garden growing.
This is the garden of your inner world.
Here you can plant seeds of positive thoughts you can water them with mindful attention.
And tend to them with self-compassion.
Visualise yourself sitting comfortably in the centre of your circle,
On a soft cushion of moss.
In your hands you hold a glowing orb of light.
This orb represents the power of choice.
Let me focus on your breast for a moment.
With each inhale,
The orb brightens.
With each exhale you send loving energy to every part of your body.
Now bring to mind a current situation in your life.
That has been causing you stress.
Something outside of your control.
See it clearly for a moment with a misty image outside your circle.
Notice how it feels in your body.
And say gently to yourself.
This is outside my circle of control.
I release my struggle with it.
I accept what is.
I choose peace.
And then watch as that misty image drifts further away.
Can be smaller.
Lighter.
Less important.
And feel the relief in your shoulders,
Your chest and your mind.
Now shifting your focus back inside the circle.
What can you control right now?
You can control how kindly you speak to yourself.
You can control,
Taking one small positive action today.
You can control your next breath.
Your gratitude.
New integrity.
Visualise yourself performing one small act within your control.
Perhaps it's just drinking water mindfully.
Offering a stranger a smile.
Completing a small task with full presence.
Setting a healthy boundary.
Just see how this act creates ripples of light inside your circle.
Strengthening your sense of agency and calm.
You can even explore this deeper.
Imagine yourself slowly walking around the inner edge of your glowing circle.
With each step.
And repeat these empowering truths.
I control my efforts.
I control my response.
I control my self-respect.
I accept as I cannot change.
I focus and what I can influence.
And I release the rest with love and peace.
And feel these words sinking deeply into your subconscious as they become part of you.
And now,
I'd like you to picture a difficult person in your life standing gently outside the circle.
Just see them as they are.
Imperfect on their own journey.
Influenced by their own circle of control.
And realise that you do not need to change them.
You only need to manage your side of the streets.
Your reactions.
Your boundaries.
In your compassion.
When appropriate.
And even send them a soft blessing if you wish.
May you find peace.
And then return your full attention inside your own beautiful circle.
Feel how empowering this is.
That your peace does not depend on their behaviour.
Is expand your awareness now to the larger world.
See global events,
News,
Uncertainties.
Or floating around outside many circles of control.
Yet your circle remains steady and grounded.
You can contribute what you can.
Kindness.
Informed action.
Votes or donations.
Your awareness.
But you do not carry the weight of the entire world on your shoulders.
That is not yours to control.
You breathe in acceptance.
And breathe out resistance.
And looking around,
You notice that your circle of control is a magnificent tree growing at its center.
A wise ancient oak with deep roots and wide protective branches.
This tree represents your inner stability.
Its leaves shimmer with golden light.
And when the winds of uncontrollable events blow.
Tree bends gracefully.
But it works.
Your values,
Your breath.
Your presence.
Remain firm.
Just sit beneath this tree now,
Leaning your back against this warm textured bark.
Feel its strength supporting you.
Looking up through the branches.
The sunlight filters through the leaves,
Creating dancing patterns of light on the grass around you.
Birds nest peacefully in the branches.
Symbols of thoughts that are allowed to come and rest without disturbance.
Here under this tree.
And practice radical acceptance.
You accept the present moment exactly as it is.
Not because it's perfect.
Because fighting reality only creates suffering.
Acceptance is not passive.
Which is the starting point for wise action within your circle.
And visualize these different layers of acceptance.
Accept your body as it is today.
Accept your emotions as they rise and fall.
Accept the past.
It cannot be changed.
Accept other people as they are.
We accept that life contains both joy and challenge.
With each acceptance you feel lighter,
Freer and more present.
Now bringing your attention to something you deeply desire.
An outcome,
A goal,
Or a change.
See clearly.
And then begin to distinguish what parts are within your circle.
Your consistent effort.
You're learning.
Resilience.
In your daily habits.
What parts are outside your circle.
Exact timing.
For the people's participation.
Or unforeseen variables.
I'd like you to focus your energy on the inside parts.
Pour that golden light into daily actions.
Releasing attachment to the exact outcome.
And trust that by tending your circle,
You create the best possible conditions.
Just spend some time now on silent visualisation within your circle.
Imagine a whole day lived from this place of empowered acceptance.
Waking up.
Breathing deeply.
Choosing your attitude.
And handling challenges by asking.
What is mine to control here?
Responding with wisdom.
Ending the day with gratitude.
See yourself moving through this day with grace,
Calm confidence and inner peace.
And return now gently to the centre of your circle.
Noticing how vast and powerful this space is.
Your circle of control is always with you.
You can return to it in any moment of life simply by pausing.
Breathing and asking.
What is inside my circle right now.
And that golden boundary glows even brighter now.
Sealing in all this wisdom,
Peace and acceptance.
And it's time now to gently start to return.
Knowing that you carry this circle of control and deep acceptance with you always.
It is part of you now.
I'd like you to begin.
Make yourself aware of your body once again.
Gently reawakening your nervous system.
Noticing the temperature of the air around you.
Feeling that support beneath you.
As each breath brings you closer to your physical body.
Inviting gentle movements into your fingers and toes.
Rolling your shoulders softly.
And when you're ready,
At your own pace,
Coming round feeling more alert,
Refreshed and empowered.
Knowing that whenever challenges arrive.
You remember your circle.
Return to your breath.
Return to what you can control,
Knowing you are calm and strong.
I'm free And then,
Whenever you're ready.
And gently open your eyes.
