Hello everyone and welcome to today's state management session.
Today we are going to work on achieving a state of calm and relaxation.
So what I'd like everybody to do is go ahead and take a deep breath in,
Breathing in through your nose if you can for four seconds.
Holding for two.
Breathing out for four.
And holding for two.
And repeat that cycle.
Go ahead and do that for the next few minutes as we get into a more relaxed state.
And continue to do that deep relaxed breathing in for four,
Hold for two,
Out for four,
And hold for two.
Now that you're hopefully in a more relaxed state,
If you haven't already,
I want you to go ahead and close your eyes if you feel comfortable doing so.
And I want you to begin to think about a situation either in the time,
In the past,
In the future,
Or in the present,
Where you feel the most relaxed and calm.
Start off with first where you are.
Where is this place?
Are you in your house?
Are you in a certain room in your home?
Are you on a beach somewhere?
Start bringing in the location of where you feel the most relaxed and calm.
As you begin to focus in in your mind of where you are,
Start adding more visuals to this image.
What is around you?
Are you surrounded by people or are you by yourself?
Remember,
This is your place in time that makes you the most relaxed and calm.
So begin bringing in those visuals,
The colors.
You see plants,
Animals,
Trees,
Water,
Bring all of that visual together.
As you begin to bring those visuals,
Start adding in other senses,
Sound,
Smell,
Touch.
Continue to bring those in and to create the most vivid image you can that makes you the most relaxed and calm.
Now,
During this state management exercise,
We're going to be looking at achieving a 10 out of 10,
Or as close to it as possible,
Of relaxation and calm.
So whenever you do reach either an eight out of 10,
Nine out of 10,
Or a 10 out of 10,
Go ahead and raise your hand.
That way I can know when people have reached that state.
Remember to continue to add more sights,
Sounds,
Feelings,
Smells,
To help you reach that state of calm and relaxation.
Okay.
Thank you all.
You can go ahead and lower your hands.
And now what we're going to do is we're going to go and we're going to go down to a two out of 10 for relaxation and calm.
The idea is to show we have control over our states.
So now what we are going to do is go ahead and bring in images that bring you what you would consider the opposite of calm and relaxed.
And we don't want to stay here for very long.
So as soon as you reach that two out of 10,
Or the opposite of calm and relaxed,
Go ahead and raise your hand.
So that way we can get everybody back up to where we want them to be in that 10 out of 10.
So go ahead and add in those sights,
Sounds,
Smells,
Feelings of a place and time that brings you down to that two out of 10.
All right.
Like I said,
We don't want to stay down here for too long.
So what I'm going to do is on the count of three,
You can go ahead and lower your hands.
So what I'm going to do on the count of three is I'm going to count to three and snap my fingers.
And what I want you to do is go right back up to that place and time in your mind,
Where you are at a 10 out of 10 or as close to a 10 out of 10 as possible for that relax and calm state.
Ready?
One,
Two,
Three.
Now remember all those sights,
Sounds,
Smells,
Feelings that you had in that state that brought you a sense of calm and relaxation.
Bring all of those back.
Now,
As you bring yourself back to that 10 out of 10 state of calm,
And relaxation,
Appreciate your ability to bring yourself to this state whenever you need to.
Try and lock in this event in your mind,
Knowing that you can go and achieve this state anytime that you want to,
By just reminding yourself of the sights,
Sounds,
Feelings,
And smells that bring you calm and relaxation.
I'd like you all to bask in this feeling of calm and relaxation for the next few minutes.
Continue to breathe deeply and enjoy the peacefulness and focus on it.
Continue to breathe deeply,
Focus on the moment.
Try and almost take a mental picture of this in your mind that you can store in a mental folder,
Just so you can go back to it and retrieve it anytime you want to.
Now that we've all reached that state of calm and relaxation,
We're going to go ahead and come back to the present moment.
So I'd like you to go ahead and continue to breathe deeply,
Store that mental image into your own particular folder in your mind that you can go back to any time,
And come back to where you are now,
But bring with you that sense of calm,
That feeling of relaxation.
And as you bring it with you to the present moment,
Appreciate that feeling and remember it.
And going forward,
Share that with those around you.
Let it emanate from yourself so that others can experience it and enjoy the vibe of calm and relaxation that you're able to give off.
When you feel comfortable and you've come back,
Go ahead and open your eyes,
Relax your breathing,
And enjoy the calm.
I want to thank you all for your time today and have a wonderful rest of the day.
