Welcome to Track 2,
Protection.
If you find yourself in a situation where you need to emotionally distance yourself,
This may be an extremely helpful exercise for you.
An example of this could be needing to give a presentation at work and worrying about what the audience may think of you.
Or perhaps you have a family member who may be controlling and you need to protect yourself from them.
Try this exercise and remember,
You can put yourself in your bubble any time or place.
No one will know.
When you're ready,
I'd like to invite you to gently close your eyes.
Now I'd like you to imagine yourself in your mind,
Standing up from your chair.
And imagine yourself walking down a beautiful path of nature.
Breathing in and out.
Along this beautiful path of nature,
There are gorgeous flowers that line the path that are red,
Yellow and purple.
Breathing in and out as you allow yourself to feel calm and relaxed now.
As you continue to walk down the path,
You begin to feel a warm breeze in the air.
You hear the birds chirping along and you allow yourself to feel more and more calm and relaxed now.
As you continue to walk along the path,
You see trees that are tall and short with beautiful oranges hanging off the branches.
Feeling calm and relaxed as you breathe in.
You see a small pond and bend down and let the water trickle over your fingers.
That's right,
Breathe in and out now.
And you stand up and continue to walk along the path.
You allow yourself to enjoy this place of nature and you feel calm and relaxed.
As you get to the end of the path,
You see a door.
Breathing in and out now.
Feeling calm and relaxed.
You give yourself permission to open the door.
It's okay.
You walk into the room and you're standing in a comfortable room.
It looks like a lounge.
You walk in and you see a vase of pink flowers on the table and a fluffy grey rug on the floor.
You also see a painting on the wall which has a calming illustration of a beach with golden sand and a crystal blue sea.
Breathing in now and out.
Allowing yourself to feel more calm and more relaxed each moment.
You feel safe and calm in this room and totally at ease.
Now,
Go and stand on that grey rug in the middle of the room and breathe in and out as you feel calm and relaxed.
I'd like you to imagine yourself now standing inside a bubble.
What colour is your bubble?
Notice how comfortable you feel in your bubble.
Now this is not an ordinary bubble.
It's a very strong,
Special bubble.
Breathing in and out as you feel calm and relaxed.
I want you to push your finger against the bubble now and see it pop straight back.
That's right.
It is the strongest bubble in the world.
Focus on the colour.
Focus on feeling safe and calm inside your bubble now.
You can see how you are protected when you are inside your special bubble.
Breathing in and out now.
Relaxed.
Now I want you to imagine me walking in the room now and I'm going to stand opposite you while you are inside your bubble and I am not.
You can see me smile at you.
And I'm going to open up my mouth now and begin to speak.
And the funniest,
Strangest thing is happening for you.
You can't hear me.
Not a word.
You are safe in your bubble.
And you are finding this experience to be quite unbelievable.
You are not affected at all by what I say or what I do because you are in your bubble of protection.
Yes,
You are.
And nobody is in that bubble with you unless you choose them to be.
Breathing in.
Now somebody else is going to walk in the room.
Maybe it's your spouse,
Your partner,
A work colleague.
And that person is standing opposite you now whilst you are in your bubble.
Imagine that person beginning to speak.
And the exact same thing is happening.
You cannot hear them.
You are not in the least bit bothered by their presence.
Breathing in and out.
Feeling calm and relaxed.
You are normally feeling anxious or uncomfortable around this person.
But not now.
Because you are in your bubble of protection.
The person opposite you seems to be getting upset.
They look in their body language like they are quite distressed.
And you are not bothered.
Relaxed.
Breathing in and out.
You feel indifferent.
You are amazed at how calm you feel.
Breathing in and out.
That person leaves the room now and you continue to feel calm and relaxed.
You know that your bubble is very special.
You can put yourself in your bubble any time you would like to.
In order to feel safe and secure and protected.
Breathing in and out now.
If you would like to,
Take a few moments now.
And you can invite somebody into the bubble with you.
Just for a few moments.
Feel safe and protected together in the bubble with this person.
This may be somebody else who needs protection too.
That's right.
You are in the bubble together now.
Because nobody can see you when you close your eyes and imagine yourself in a bubble.
You can feel confident,
Safe and secure.
It's time to leave your room.
Turn around now.
Breathing in and out now.
As you open the door and find yourself back into that beautiful path of nature.
That's right.
Start walking down the path.
And you feel the air.
And you see the trees.
And you breathe in and out and relaxed again now.
You see the little flowers that line the path.
And as you continue to walk you see the pond that you saw on the way in.
Continue to walk down the path until you see your chair.
Breathing in and out.
You see the chair.
And you go and sit down.
That's right.
I'm going to count back from three to one.
When I get to number one you will open your eyes.
Feeling calm now.
Three.
Two.
Gently leaving your relaxed state now.
And one.
Gently open your eyes and feel refreshed.
Take a moment to get used to and reorient yourself back in the room you're in.
Well done.
