Now,
Just get comfortable.
Stretch a little.
Adjust your body so you're comfortably.
Relaxed.
And just sink down comfortably as if you're preparing to take a nice,
Refreshing little nap.
For this relaxation,
Your body will become deeply relaxed.
Although your mind stays awake and alert.
And it's okay during the session for your body to keep adjusting itself in whatever ways it wants to so that you can remain very comfortable and relaxed.
So just make yourself comfortable.
Gently close your eyes.
As you become deeply relaxed.
I will be asking for your mind to provide you with imaginary images,
Which will bring forth from within very strong states of positive emotions.
The positive emotional states,
We will be connected.
With an image of a someplace,
A person.
That gives you meaning of safety and security.
Who be your special image,
Your special safe place.
Your special safe place can be anything that you choose.
A place from your childhood?
A place you have been to or a special memory of a person or a child?
Or an event when you felt the most pleasure.
And when the time comes,
If you can't think or imagine a safe place,
You'll be able to create one.
You can create a beach scene.
A castle with a moat and large heavy doors that only you can open for anyone you may want to join you.
Or it can be simply thinking of someone you love and feeling that love and joy.
It can be any place,
Anything,
Any person.
It is simply an image,
Your safe special place,
That brings you security and peace.
So let's begin.
Begin by focusing on your breathing.
And in a moment,
I'll ask you to take three slow,
Deep,
Long breaths.
And as you too.
Your entire body.
Will become even more relaxed.
As tension leaves your body with each exhale.
Feeling more and more relaxed.
So now,
Breathing in through your nose,
Taking a very slow,
Big,
Deep breath,
Feeling yourself floating up as you breathe in.
And breathing out through your mouth,
Just relax and let it all out.
Feeling yourself getting heavier,
Relaxing.
And again,
Breathe in,
Floating up.
And now just let it all out,
Relaxing,
Sinking deeper and deeper.
And one more time,
Breathing in slowly,
Floating up.
And now just let it all out,
Relaxing,
Sinking deeper and deeper into relaxation.
And continue this gentle.
Breathing.
As your body breathes naturally.
Focus on the breath coming in you.
And believe in you.
And each time your breath comes in,
You notice your belly rising.
And with each exhale,
Your belly softens,
Just as all the muscles in your body will begin to soften and relax.
And now as you continue gently breathing.
With your body relaxed.
Imagine a soft glowing ball of light or imagine a soft ball of colors or a color.
Whatever you would like it to be.
Just imagine it gently radiating down upon you.
Creating a very comfortable,
Relaxing energy.
You may imagine this to be a warm or cool sensation.
Whatever feels right for you.
Feel this beautiful color,
This relaxing energy.
Entering through the top of your head and flowing down,
Down.
Down throughout your entire body with a wonderful,
Comfortable feeling as all of your tensions melt away.
Melt away.
And your muscles become more and more relaxed.
As your whole body is filled.
With this beautiful,
Relaxing sensation.
And as your body becomes more and more relaxed,
Your breathing becomes relaxed and fluid.
And your body feels heavier and heavier.
While your mind stays alert.
And await.
Just let your body relax.
Go deep asleep.
Relax down,
Down into a very deep,
Peaceful state of relaxation.
Let the feeling.
Of the warm relaxation.
Spread on your eyelids.
And spread out from your eyes and to the rest of your face,
Completely relaxing every part that it touches.
Moving down from your eyes.
Down your cheeks.
Especially into your jaw.
Completely relax so that your jaw just drops down and your mouth slightly opens.
And now let that feeling of warm,
Comfortable,
Soothing relaxation spread from your face to the back of your head and neck.
Filling this with feeling of complete relaxation.
And the relaxing energy from your head and neck begin to slowly descend down your neck.
To your shoulders,
Warming and relaxing your shoulders.
And now flowing down into your arms,
Slowly flowing down to your elbows.
And down your forearms to your wrists.
And gently,
Soothingly,
Move it into your hands,
Filling your hands all the way to your fingertips.
So that both of your arms,
Your hands,
And fingers feel very relaxed,
Very comfortable.
And let the relaxing,
Soothing energy flow.
Flow up your arms and down into your chest.
And gently let the relaxing energy flow through your chest into your upper back.
Relaxing,
Soothing.
Comforting all these muscles.
And the relaxing energy now flows gently down your sides and into your stomach.
And it gently flows through your stomach.
And into your mid and lower back.
Relaxing,
Soothing.
Comforting these muscles here.
And relaxing all your organs inside.
And now,
It is slowly flowing down into your hips.
Down both of your thighs.
To your knees.
And slowly down your calves.
To your ankles.
And into your heels.
And flowing into your feet.
All the way to your toes.
So that both of your legs feel completely relaxed.
And very comfortable.
Now use your imagination.
As you're feeling deeply relaxed and comfortable.
And imagine that you're in.
A 10-story office building.
You're on the 10th floor.
Feel safe and relaxed here.
It's very peaceful here.
And you're going to ride the elevator slowly from the 10th floor down to the very first floor.
And each floor that slowly passes by you.
You're going to see the number light up inside the elevator.
And each time a floor goes by,
And each time the number lights up.
You're going to continue to relax,
Down deeper,
Down.
Deeper relaxed with each floor you pass by.
And at the bottom of the elevator,
When the doors open,
You will enter that safe,
Special place that your imagination creates for you.
Now you're in the elevator.
The elevator doors close.
And the elevator is beginning to slowly move.
There goes the 10th floor.
You relax.
There goes the ninth floor,
And you see the number on the floor light up.
Feeling more relaxed,
Calm and relaxed.
There goes the 8th floor.
Just let yourself go and melt yourself down to the seventh floor.
Slowly down to the sixth floor.
The fifth floor.
Your whole body feels like a rag doll as you melt to the fourth floor.
Just let go and relax as even the sound of my voice helps you to relax and helps you to drop down slowly and gently to the third floor.
And we're almost down to that very first floor.
And as soon as you reach that number one floor,
Your body's going to feel completely relaxed.
Get ready to let go.
Get ready to let go completely relaxed.
Three.
To and when.
You feel so completely comfortable and peaceful from the top of your head all the way down to the bottom of your toes.
Your body feels heavy,
Heavy and relaxed.
When the elevator doors open,
You will step out into your favorite place in the whole world.
Now the elevator doors slowly open.
Imagine your special place now.
Being there right now.
That safe,
Special place.
Is before you right now.
And each time you go back to this pleasant,
Wonderful place.
You're going to go twice as quickly,
Twice as deeply relaxed as you would the first time before.
You can continue to enjoy your favorite,
Special,
Safe place in all the things that are here.
Really experience being here in this safe,
Special place of yours.
Open all of your senses as you look around.
And notice what you see.
Anything can be in the safe place of yours.
There may be plants or trees,
Animals or imaginary creatures,
Waterfalls or rainbows.
You may see these images or hear them or feel physical sensation of them.
Or smell them.
And know that in whichever ways you experience the images.
This is all right,
Because you can do whatever you want to here.
You can create whatever makes you happy here,
In this safe,
Special place.
And look around some more.
What colors do you see?
Are some colors or images brighter than others?
What time of day is it?
And feel the ground beneath you.
What does it feel like?
And listen,
Listen to whatever sounds are here.
And feel the temperature of the air.
It may be warm or cool or breezy.
Feel how this makes you feel.
Experience it.
And take in a deep breath.
And notice if there are any smells here.
And now,
Just begin a pleasant journey in your safe,
Special place.
As you move through it,
Looking around,
Experiencing it fully.
You may find that there's somewhere special that you would like to go here.
A particular spot.
That seems the most relaxing for you.
And as you stay relaxed,
Feeling these positive healing emotions that this safe place provides for you.
Just focus on the image of this safe place and how it makes you feel.
What do you feel inside?
What are your pleasant feelings?
Pleasant emotions.
Let go of your thoughts.
How does your body feel?
And continuing to feel relaxed.
Soothed by this safe place of yours,
Feeling positive,
Healing emotions.
Notice if you'd like to invite someone into your place.
You can,
Anyone you want can come into this place.
You can invite magical beings here.
But whoever,
Or whatever you want here,
You must invite them first.
For this is your place.
No one comes here unless you invite them.
So notice.
Do you even want to invite someone here?
You may prefer to simply enjoy your place by yourself,
Relaxed and feeling so peaceful,
So content.
And as you continue to feel deeply relaxed,
Take in a nice,
Slow,
Deep breath and let the calmness,
The peace,
The safety,
Contentment fill you up all the way.
And experience these feelings.
Let these feelings become a part of you.
Allow these positive feelings to grow stronger and stronger.
As you feel so at peace.
So tranquil.
And feel a sense of wellbeing.
These pleasant feelings of calmness,
Joy,
And safety flow throughout your entire being.
Tell these positive emotions that have been brought forth by this safe place.
Go into your physical body.
Don't force it to go anywhere in particular.
Simply ask it to find a place to go into your body.
So that you can fully experience these feelings and let them stay with you.
And grow stronger and stronger throughout the day.
As you continue to feel deeply relaxed.
Notice where the emotions go.
And focus on this area.
In these emotions.
And ask this image your safe place in the emotions.
To keep you permanently in touch with these positive feelings and positive physical sensations that are brought forth by the image.
These positive emotions in this image is a part of you,
Helping you to stay relaxed and calm.
This special place is always here for you anytime you need.
Just picture this special place and feel how safe and calm and peaceful it makes you.
Enjoy your safe place for another moment or so.
Now.
From wherever you are in your scene.
Imagine yourself walking back to the bottom of the elevator.
Back to the bottom of the elevator.
And remind yourself that you can come back here anytime.
Just by thinking or imagining the safe place of yours.
Soon you will be returning to the room here with me,
Feeling relaxed and refreshed and good about yourself for all the work you've done today.
You will remember your positive image.
And you will bring back with you your positive feelings.
You can use this image and these feelings anytime you need to bring positive emotions into your life.
And as you bring back these positive feelings,
You'll feel these feelings long after this meditation.
The minute I will bring,
Begin to count from one to 10.
And with each number,
You'll begin coming back to full consciousness,
Feeling refreshed and alert.
So walk into the elevator now and watch the doors gently close.
One coming up.
2.
Feeling your feet enhance.
3.
4.
Five,
Six,
Feeling more alert,
Seven,
Eight.
Nine,
Feeling alert and refreshed.
Ten,
Open your eyes.
