Find a comfortable position and begin by taking a few deep breaths.
Breathe in and hold,
Breathe out and breathe in,
Hold,
And release now.
And just one more,
Breathing in,
Holding breath,
And letting go now.
Eyes are closed,
And keep them closed for now,
While listening to the sound of my voice.
Just listen to the sound of my voice.
And let all the other sounds to drift into the background,
They are unimportant to pay attention to,
They can only take you deeper into this relaxation.
And relax,
Just relax,
And let go,
Let go.
Your eyelids begin to feel heavy now,
Heavy and comfortable,
So heavy and so relaxed.
And you are feeling so heavy now,
That you just can't move,
Don't want to move at all.
It's a comfortable feeling to be here,
And relax even more deeply now.
And now at 5,
Completely letting go,
4,
Trusting the process,
3,
Relaxing deeply,
2,
Surrendering 1,
And 0,
Deeply relaxed.
And now I want you to find yourself in a place out in nature,
You are looking down over a rugged ocean scene,
Having descended a very steep cliff,
Looking around.
There are stone steps cut into the cliff,
And it's a wild day.
The wind is blowing against your face,
A storm has been brewing and the rain is harsh as it beats down against you.
You look out to the ocean and the waves are thrashing against the rocks.
You can hear the waves having themselves angrily around the rocks.
This feels almost like how you feel when you are angry inside.
The sky is a furious mixture of purple and black.
As the sound of thunder becomes more and more distant,
You decide to go further down and face the storm.
Steadily and carefully you descend the steps.
There is a small patch of sand which is sheltered,
And rock pools are alive with crabs and starfish.
Pebbles and shells and driftwood and seaweed,
It's all scattered around the shore.
And the further down the steps you go,
The deeper into this imagery you are.
Going down now,
And further down,
And now you are standing on the beach,
Barefoot,
Feeling the cool damp sand beneath the toes.
But you have come down here to face the storm and those heavy feelings that you've been experiencing.
And looking out at the stormy scene,
You realize that there are better ways of thinking and feeling.
And so you find a large rock to sit on and reflect on why you feel the way you feel.
Scattered around you are pebbles and stones of every shape and size.
These pebbles and stones can represent any negative feelings,
Emotions,
People,
Events,
Or anything else in your life.
I want you to identify them now.
Pick up a stone or pebble and give it a name.
Say in your mind,
This is the one that represents feelings of anger I've ever had.
And when you've identified it,
Let it go.
Throw it into the ocean and watch how those ripples spread.
And the pebble goes down and down.
It's not important anymore,
Because deep inside you know what it means to you.
There are stones and pebbles that represent feelings of being let down,
Feelings of rejection,
Ideas or thoughts about other people misunderstanding you,
Judging you wrongly,
In your mind.
Feelings of being betrayed or mistrust.
There are stones that represent hate or extreme love,
Jealousy or envy,
Disappointment,
Not always in other people but sometimes even in ourselves.
Throw them into the ocean.
Get rid of those negative feelings now.
You don't need them.
You're worth much more than that.
I'll be quiet for a few moments while you identify and get rid of any unwanted emotions from your life.
Just throw them away now.
Good.
And as you get rid of those thoughts and feelings,
An amazing thing begins to happen.
You begin to feel free,
Free of the burden that's been with you for so long.
And the sun is trying to break through the clouds.
This place is a place for forgiveness.
And you can forgive anyone or anything that you feel has ever threatened your life or your security or happiness in any way.
You can also forgive yourself for anything you feel you should or could have done.
You forgive all and everything.
You are a child of the Universe and the entire world exists for the purpose of your survival.
And as you forgive,
You notice the sun.
The sun breaking through those clouds and the one stormy ocean is becoming calm now,
Leaving more sandy beach,
More room to explore and to feel the peace and tranquility.
The sun is streaming down now and it feels so calm and relaxing.
You walk over the soft damp sand towards the ocean and notice a beautiful piece of seaweed,
Watching it gently as it moves with the movement of the sea slowly and rhythmically,
Slowly and rhythmically,
Living in a calm and peaceful sort of way.
And you take it in,
Into yourself,
This calm and peaceful feeling.
You take it into yourself,
This calm and peaceful feeling.
And from now on,
You are going to recognize the storm building up and realizing how much better it feels when calmness has settled.
You will quickly bring these feelings back into your awareness,
Simply by taking a long,
Slow,
Deep breath and saying to yourself the words calm and relaxed,
Calm and relaxed.
And you immediately feel these calm,
Relaxing feelings.
This makes you feel good,
Makes you feel relaxed,
Makes you feel confident.
You are becoming a calmer,
More relaxed and a much more confident person,
Day after day.
You realize that there will be times when other people don't agree with you or with your views.
That's ok.
Because they are they and you are you.
Just because others don't agree with you doesn't mean that they are wrong or you are wrong.
You simply have different ideas and values,
That's it.
You are a wonderful,
Sensitive,
Caring,
Gifted person.
Everyone has their own special qualities,
Different ideals,
Different morals.
And you accept that.
You accept yourself.
You accept other people.
You are kind to yourself and you are kind to others.
You are living in a calm and peaceful sort of way.
You are proud of your ability to remain calm and relaxed in all situations,
Especially the ones that used to wind you up.
You now know that it's so easy to remain calm and relaxed.
And this makes you feel good,
Makes you feel in control.
And you find that little things that used to previously upset you,
Now just calm and relax you.
Therefore you are becoming a much calmer and a much more relaxed person.
Calm and relaxed.
And remember the mind commands and the body obeys.
When you say to yourself,
I am calm and relaxed,
Then you are calm and relaxed.
You just need to practice this daily,
Taking in that nice deep breath and thinking those words in your thoughts.
Calm and relaxed.
And you do become calm and relaxed.
And in a moment we are going to count from 1 to 5 and at the count of 5 you'll be wide awake and alert.
And so when you are ready,
Now at 1,
Feeling more present in the physical body,
2,
Realizing where you are,
3,
Feeling calm,
Relaxed,
Rejuvenated,
4,
With a smile on your face,
And now 5,
Eyes open,
Wide awake,
And alert.
