Visualizing a peaceful,
Beautiful place activates the relaxation response.
That's why so many guided meditation practices include describing a beautiful setting.
This tool moves methodically,
Step by step,
To take you into a deeply relaxed state,
Which is ideal for getting to sleep.
I'm going to demonstrate this technique for you,
And it's my hope that you'll use this on your own anytime it's needed.
You can do the whole technique yourself without a guide,
Just by talking yourself through it in your mind.
First,
I'd like you to think of your favorite natural setting.
One that makes you feel calm,
Happy,
And totally at peace.
Some people think of a beach,
Or looking over a pretty lake,
Or gazing at the wonder of a mountain filled with colorful fall foilage.
Think of your favorite setting now,
And how it feels to you when you are there.
Now,
Allow yourself to imagine that you're standing at the top of a big 10-step staircase.
At the bottom of the staircase is your favorite setting,
The one you chose,
Ready for your arrival there.
As I count down from 10 to 1,
Imagine yourself taking a step downward towards that beautiful,
Happy place.
10.
Take the first step down.
9.
You can just see some of the colors of this place,
And you know it's there at the bottom.
9.
You take another step down.
The view becomes more vibrant and familiar.
You feel yourself begin to relax now,
Leaving your cares behind you as you take each step.
8.
As you take another step,
You begin to hear the sounds of this place.
Maybe some birds,
Or some water.
7.
With each step you take,
You feel even more relaxed.
6.
You can smell the scents of this familiar place,
And you feel yourself getting closer still.
5.
You're halfway down the stairs,
And your happy place is coming more fully into view.
4.
Your breathing slows,
And your muscles soften.
With each step,
You're feeling more relaxed,
And closer to this beautiful setting that you love.
3.
You feel full of peace and happiness here,
So close to your place,
So close to this gorgeous scene.
2.
Take the second to last step.
It feels like a vacation,
So relaxing,
And lovely,
And free.
1.
You've arrived.
You step into this beautiful scene and immerse yourself.
You can absorb it through all of your senses.
Relax completely,
And enjoy this serene moment as long as you'd like.
