Anxiety & Worry Release Relaxation

Welcome to this relaxation for anxiety release.

Place yourself into a comfortable position and have a little wriggle to make sure you're nice and relaxed.

Notice the meeting points of your body and the floor.

And release any muscular holding as you settle in.

I'd like to begin with a poem.

Let us leave room for bold adventure and wake up at dawn in search of wonder.

Let us find joy in the grit of the wonderlands and look for light in everything.

For all along we were made for this,

To step fully into unknown.

To know deep within the night,

Within the soul,

We were not meant to go alone.

In every single moonlit tree we were meant to see those leaves and we were meant to see the beauty in the swaying arms of branches.

So,

Let us find rest in these woods so new to us,

Knowing this is where we will learn to grow,

To love,

To trust.

As we continue to settle in,

Soften your eyes and jaw.

Tongue and shoulders soften.

Arms and hands and fingers soften.

Chest and belly soften.

Hips soften.

Legs and feet and toes soften.

The whole body softening now.

As you open up to a sense of broad awareness now,

Notice what you notice.

Feel what you feel.

And hear what you hear.

As you focus on my voice and any external backgrounds,

Such as dogs barking or the movement of cars outside,

Or perhaps the weather,

Maybe the wind blowing clouds along in the sky.

And all these things will only help to relax you even further as they deepen your relaxation.

And my voice will go with you like a thread through your experience.

You are safe and protected here and nothing needs to disturb this session.

And yet you can and will become easily alert and aware should the occasion arise.

But for now,

Just allow yourself to get comfort.

Allow all the comfort you wish for.

Soften still further and focus on the sound of my voice.

If your mind wanders to everyday things,

This is normal.

So don't let that bother you.

Simply notice and encourage it back to listen to the sound of my voice guiding you into relaxation.

And you may feel that you're not quite listening to every sentence or it isn't being fully absorbed.

But know that your subconscious hears everything that is said to you.

Be sure that you will absorb everything you need today and the rest can be put aside for now.

So just relax and follow my voice as I guide you.

And soften now into your experience.

Letting it be just as it is.

Allow yourself to fully enjoy this experience as much as is right for you.

Knowing that nobody is expecting anything.

Nobody is wanting anything.

And there's nothing whatsoever for you to do except to relax.

As you take a really deep breath,

A nice full nourishing breath in through your nose.

And feel your lungs expand to their maximum capacity.

And notice how as you exhale your chest begins to fall and your shoulders fall slightly too.

Breathe out long and slow through your mouth.

And allow yourself to sink deeper still into your chosen comfortable position.

So soften your eyes and allow them to close if they're not already.

And relax.

And now take an even fuller breath.

Again in through the nose and out through the mouth.

Really feeling the relaxation starting to take effect.

As you are really beginning to relax.

Now imagine I am shining a beam of lovely light,

Bright light onto your toes.

And it feels lovely and soothing.

Maybe a bit warming but either way it's a lovely sensation on your toes.

You can focus on that beam of light on your toes relaxing you.

And feeling quite wonderful,

Relaxing,

Warm and pleasant.

Now imagine the beam of light is slowly rising up your feet and across your ankles.

Spreading that warm comforting feeling and that relaxed sensation with it.

You are feeling really quite lovely,

Relaxed and very safe.

You are relaxed,

Happy and very safe.

This warm relaxing beam of light is now travelling up into your lower legs.

And you can feel how nice they feel.

Relaxed may be heavy as well.

As the warmth and relaxation flows over them and through them.

You are comfortable,

Safe,

Relaxed and warm with this lovely glow radiating over you.

And the beam travels further along your thighs and up to your hips.

And you may feel a lovely warm heavy sensation about you.

As you relax even further.

Deeper,

Still,

Comfy,

Safe and very relaxed.

The light beam now moves across your torso.

Inviting your body to feel warm and relaxed and at ease.

And it's really in enjoying the sensation of warm relaxation.

That you are feeling peaceful,

Calm,

Content and safe.

Up over the ribs now.

The light beam flows with it's warm relaxing sensation.

Now filling the lower half of your body with a wonderful peaceful contentment.

You are relaxed,

Comfortable and safe as the light beam moves across your shoulders.

And your shoulder blades feel immensely relaxed from this lovely beam of light.

That is penetrating your skin to the depths of your inner muscles.

And it warms and relaxes them.

And you may actually experience yourself sinking further into the surface beneath you.

And your mind may well be drifting with the lovely warm sensation of the light.

That fills you with a calmness and relaxation.

You feel wonderful and peaceful.

The light beam moves down your arms across your elbows.

And you can notice the soothing sensation.

Arms feel heavier as they relax even further.

And when the light reaches your fingers.

You can feel the light literally flow down each finger.

And flow out from each one in a wonderful display of relaxing lights.

Your fingers feel warm and tingly.

And this sensation is totally normal.

It means you are relaxing even deeper.

And any tension is flowing away and out.

With the light beams.

Feel that now as slowly the light passes up your neck.

Where you can feel the warm glow relaxing all the tiny muscles in the neck.

As it passes up to your lower jaw.

Where you find your jaw is loosening a little more than before.

And perhaps there is the smallest space between your lips.

As you breathe gently in and out.

Allowing the warm wonderful beam of light.

To travel across you and through you.

And up to the top of your head.

Where it shines like a beacon.

As the relaxation literally flows through your body.

Like a wonderful beautiful calm warm river.

On a tranquil summer's day.

Enjoy these sensations of calmness and relaxation.

As the light flows through your body.

And out through the top of your head.

Making you feel relaxed calm and serene.

You are safe secure.

Content.

Very relaxed.

Because you are now feeling very deeply relaxed.

Settling in.

And like a snowflake softly drifting down.

Easing down.

Like a leaf floating all the way down.

On a breeze.

Falling deeper down still.

Into relaxation.

Easy now.

As the beautiful beam of warm relaxing light flows through your body.

Calming and relaxing you.

As it streams out of the top of your head.

And fans out into the most beautiful coloured rainbow.

The colours are bright and warm.

There are reds and oranges.

Subtle yellows and vibrant greens.

And delicate shades of violet and blue.

All the colours,

The beautiful colours of the rainbow here.

And the arc of the rainbow leads you to follow it towards the rainbow's end.

Where it curves up and then back down.

All the way down.

Forming a beautiful archway of vibrant colours.

And in the distance where the rainbow's beautiful arc has touched onto the ground.

The solid ground.

You notice a path winding ahead of you.

Today is a warm sunny day.

The light is beautiful and the temperature is just as you like it.

There is a river far down to your right in the valley.

And looking down the gently sloping bank.

You see that the water is flowing effortlessly along at an easy pace.

It is in no rush,

No hurry at all.

It is simply trickling along on this warm sunny day.

And the sun shines down,

Illuminating the beautiful rainbow.

And you are enjoying a slightly warm,

Comfortable breeze.

That gently caresses your skin.

As you start to follow the path at the rainbow's end.

You are strolling along the top of this valley.

With a river far,

Far below.

And the colours of the rainbow ahead of you.

Still touching all the way down now to the ground.

And as you continue to stroll along the top of this valley.

With a calm and picturesque river below.

You notice an even smaller path branching off and leading down.

Further down towards the river itself.

The bank of this path is grassy with pretty wildflowers.

Scattered here and there.

And you inhale the scent of the slightly damp grass and the beautiful flowers.

And the pleasant aroma that fills your lungs.

And savour the moment as you take a nourishing breath.

Enjoying the wonderful sight and aromas.

As you slowly breathe out and relax even further down.

You decide to walk down this path towards the river itself.

You begin heading down the gentle incline towards the pale blue water of the river below.

And the river is flowing slowly with only the tiniest trickling sound.

And as you continue down the gentle incline towards the pale blue water on the river below.

Following that tiniest trickling sound.

The sound of the water gets ever so slightly louder.

And you go further down towards the river and its tree lined bank.

Beautiful trees anchored with deep,

Deep roots.

That give stability all along the bank.

And the trees stand strong and proud.

And their branches gently sway in the breeze.

Down you walk along your path.

In your own sweet time.

And as you reach the bottom of the path.

You find yourself enjoying,

Wandering,

Strolling along the calm,

Gently flowing river.

As you stop to absorb its beauty.

As you wonder at your own ability to relax even deeper still.

Hear the water trickling by.

Notice the warm,

Gentle breeze lightly caressing your skin.

It feels really good here.

And have you ever noticed,

I wonder,

How it can be so pleasant to wander,

To saunter beside a river.

And to watch it flowing along effortlessly.

And you don't need to push along a river.

A river can get there on its own,

So effortlessly.

And a river can find its way.

And you can find your way.

Without even trying.

The river winds its way around rocks and obstacles.

And there may be rocks and there may be difficulties.

But it does find a way.

And it finds the right way for it to overcome difficulties and problems.

And isn't it nice to know that you can also overcome those problems and difficulties.

Just like the river.

And how reassuring to be aware that you will find the right way to achieve the right outcome.

For those particular problems and challenges.

The right frame of mind to rise and meet those challenges.

That's just right for you.

The right flow.

And how comforting it is to know that you have the same strength and flexibility as the river.

To find the right way around those rocks and obstacles.

Those particular rocks and obstacles.

See the river flow away until it bends around a corner and continues its journey beyond the bend.

Before eventually disappearing from your view.

But you know that it's still continuing its journey.

Flowing,

Ebbing,

Bubbling gently and calmly as it goes.

Singing its song across the riverbed.

You see to your left hand side a bench right on the edge of the river.

Where the very shallow part inlets to the shore.

And you can sit on this bench and take in the calmness of this serene environment.

Listen to the trickle of the water as it gently flows.

Hear the happy songs and chirps of the birds as they offer their sound to you in the surrounding trees.

Amazing how the beak,

So small,

Can create such beauty,

Such resonance that fills the air around you.

And feel the breeze very gently rustling the leaves on this sunny day.

You feel content and very relaxed and at ease.

The sun,

Just the right temperature,

Warms your skin.

And you feel safe,

Calm,

Contented.

Take a moment to really enjoy absorbing this relaxing place.

And notice how wonderfully relaxed you feel.

Noticing where in your body you feel relaxation developing further.

Within touching distance you become aware of a magnificent tree.

Its trunk is aged and gnarled and yet it stands here majestically as though reigning over the whole of the valley.

Reaching out you feel the solidity of this mighty oak beneath your hand.

Its bark is slightly rough to the touch and yet so reassuring.

And you run your fingers over the trunk.

One side of the river is bordered by a cluster of smaller trees.

And your attention is drawn towards a leaf falling from one of the nearby overhanging trees.

And you watch the leaf as it flutters gently down from the branch from where it was recently attached.

And into the river falling down and dancing slightly in the air before touching the water.

And as it touches the river you notice the small ripples that form from this leaf as it lands ever so softly on the water.

And you can count the ripples as they flow in ever increasing circles outwards onto the gentle river.

One,

Two,

Three,

Four.

Each ripple makes you feel even more relaxed and even more content.

Watch the ripples gently undulate outwards each forming its own pattern.

Each ripple relaxing you more and more.

And as you watch the gentle flow of the water carries the leaf very slowly.

And you watch it go further and further slowly and carefully.

Bobbing very gently up and down as it goes with the flow further and further away from you.

Until the leaf is now out of sight and has floated off out of sight around the bend in the river.

Your attention comes back to the aged majestic tree which your fingers are still touching.

And you enjoy the sensation feeling a strong affinity with the tree stirring within you.

This tree has survived many storms but it is still standing tall and beautiful and able to cope with whatever comes and goes.

The tree has resided here for hundreds of years growing stronger and stronger as each year passes.

This tree has seen new life passing by and older lives ageing and disappearing.

It has seen lovers and lovers tiffs,

Children playing,

People fighting,

Making up,

Crying,

Laughing and having fun and so much more.

As if aware of any challenges,

Fears or worries you have been recently experiencing.

The tree with the help of a gentle breeze suddenly releases a large golden leaf.

The leaf settles on your lap and you pick it up and hold it gently within your fingers.

Instinctively you know what to do.

This leaf represents one of the fears,

Worries or challenges you have been experiencing.

And you place that onto the leaf feeling it adhering to the leaf in an instant.

It sticks and the leaf curls around it squeezing it and squishing it until that challenge,

That old worry no longer exists.

You rise from the bench and take the leaf gently down to the edge of the river dropping it into the water and watching it float away with a sudden gust of wind.

That old worry,

That old trouble,

That old fear is firmly fixed onto the leaf and is carried away with the flow of the water.

Around the bend becoming smaller and smaller,

Less and less significant.

As it leaves you and disappears from your view and on its way the leaf swirls and twirls in the very gentle warm breeze.

And you know that the mark you made representing that old thought pattern about that challenge,

That fear or worry remains on the leaf and is now gently floating away.

Floating far,

Far away from you further and further into the distance.

And it suddenly occurs to you that the leaf is no longer attached to your tree because you chose to detach it.

That's right,

You made that choice,

Not the tree.

Your affinity with the tree chose to detach the leaf because you now realise that you have choices.

You can release those anxieties,

Fears or thought patterns or allow them to remain and interfere with your magnificent tree.

So you choose to release them because you know that your tree has seen so many things,

Good and not so good,

But it will remain standing for many hundreds of years to come,

Regardless of what happens around it.

And as the leaf disappears from view,

You notice how that old issue has become less intense and on fading away is replaced by a feeling of calm,

Inner tranquility and a deep sense of serenity.

The ripples in the river that surround the leaf no longer exist.

It's as though the leaf never even disturbed the river at all.

Perhaps there are other issues,

Fears or worries that have been troubling you that no longer serve you.

If so,

You can select one of the branches that you see has fallen from the tree onto the ground nearby and gently release another leaf,

Labelling it with a name of whatever was causing you trouble.

Watch as the same procedure takes place.

The edges of the leaf are curling firmly around the issue that is now strongly adhered to the leaf and you are carrying the leaf and that old worrisome issue back to the edge of the river to dispose of it once and for all.

You release and the leaf slowly floats away down the river,

Following the current of the river as the previous leaf did.

And as before,

The ripples make their patterns and the leaf meanders soon to no longer exist.

That's right,

There is no sign of them at all once they have floated away and they get carried away.

That anxiety or trouble you were holding,

Any worries,

Cares or fears,

Anything that was bothering you has now floated away on that leaf and you are watching them go and you are appreciating and watching the choice you have made.

Watch your worries float away,

Hardly even making the smallest ripple on the surface of this calm and now peaceful river.

And you return to your place and sit on your bench,

Watching the leaves and your old worries float away,

Carrying troubles down the river until they no longer exist.

Any anxiety,

Any worry,

Any fears simply floated away.

And you sit watching next to your mighty,

Strong,

Grounded affinity tree.

This tree,

This bench and this river will always exist in your mind and you can bring yourself back here whenever you wish,

All with the power of your mind.

All you need to do is relax down as you did at the beginning of this experience.

Take yourself into a quiet,

Focused,

Relaxed mindset and walk down the incline of the valley,

Bringing yourself back to this beautiful,

Peaceful place using your senses.

Because now you feel totally wonderful and released from all that was holding you back and you are free now to move forward in your life,

Free from restrictions.

Now that you know how to release any worries,

You can feel much more able to cope with the demands and worries of everyday life,

Feeling easy now,

Happy to find an easier way.

Because it's fair to say you can find yourself more confident and self-assured and you know that your world is good and you are strong,

Just like your tree.

Because your roots are deep and hold you firm and steady,

You are able to conquer any old fears and worries and achieve your goals and ambitions.

Stepping into the positive future you create for yourself with a clear focus and newfound determination and enthusiasm.

Every step of the way bringing a sweetness of its own.

Because you feel empowered and confident in the choices you make and you are empowered to make other choices as you see fit.

Enjoy the sensations you are experiencing as you relax down for a moment longer on the bench next to the river.

And when it feels appropriate to say thank you to your new aid,

Your strong and powerful affinity tree that remains right next to you,

Do so in a way that is meaningful to you.

Hear any sounds,

Feel all the sensations that you feel and enjoy this moment as you can carry this forward with you and whenever you need it,

Think about your affinity tree next to the river where you sit on this bench.

And in a moment I will bring you back to full awakening consciousness by counting the numbers from 1 to 7 and as you emerge from this deep state of relaxation,

The feelings of relief and release and empowerment will remain with you.

And these suggestions are firmly embedded in your subconscious mind.

If they are beneficial for you as they grow stronger and stronger as each day goes by,

Stronger and stronger by the day,

By the hour,

By the minute.

1,

2,

3.

Energy levels rising as you start coming back slowly and gently,

Returning to conscious awareness in your own time.

4,

5.

Ready to carry with you what is helpful and meaningful to you and just the right amount of energy to enjoy the rest of your day well as is best for you.

5,

6.

Eyelids fluttering and 7.

Open your eyes and feel wide awake,

Fully alert,

Somewhat refreshed and ready to allow these suggestions to work for you as much as you wish.