Thank you for joining me in this session.
Please make yourself comfortable either sitting up or lying down.
Legs and feet uncrossed and hands resting loosely on your lap.
And allow my voice to start to guide you down into deep relaxation.
So allow your eyes to gently close.
And as you do,
Just notice what you see behind those closed eyelids.
Perhaps it's just a black velvet curtain.
Maybe colours or shapes or maybe nothing at all.
It really doesn't matter.
And notice how your muscles are now just starting to relax.
With every breath you take,
And with every breath,
You can start to relax deeper and deeper.
And I wonder if you've noticed yet,
That when you breathe in,
You can feel the cool air through your nostrils.
And as you breathe out,
You can feel warm air through your nostrils.
As you begin to breathe more deeply now,
You'll find yourself relaxing more and more.
As with each word I speak,
You will find yourself starting to drift deeper and deeper.
And just notice now your hands.
I mean,
You know how they feel.
Maybe they feel heavy or light,
Warm.
As you relax more and more,
Deeper and deeper still.
And focus now on the relaxing music.
And allow that music to take you even deeper.
And as I begin to count now,
From 1 to 10,
You'll find yourself relaxing deeper and deeper.
With each number that I count,
And with each word that I speak.
And at the same time,
You can let your mind wander.
Just let it wander wherever it chooses to wander.
Allow any thoughts that come into your mind to just drift away as you breathe in Relaxing now.
The sound of my voice will keep you safe at all times.
2.
Going deeper and deeper.
And you can imagine yourself just drifting deeper and deeper.
Nobody wants anything.
Nobody needs anything.
The only sensations you experience now are pleasant ones.
3.
The only thing you're interested in now is the warm,
Comforting sound of my voice.
4.
Feeling very,
Very calm.
And very,
Very relaxed.
The sound of my voice will keep you safe,
Very peaceful.
5.
Blanket of comfort begins to wrap around you.
A blanket of comfort wrapping around you from your head all the way down to your toes.
Just allow yourself to drift deeper and deeper.
6.
Drifting deeper down.
Relaxing.
And as my voice echoes through the subconscious part of your mind.
7.
Soothing.
Comforting.
And very.
7.
Just focusing on the warm,
Comforting voice.
8.
Relaxing deeper.
Simply imagine yourself drifting deeper and deeper.
9.
Deeper down.
Where the only sensations you can experience are pleasant ones.
10.
Very peaceful now.
The comforting sound of my voice takes you down to that next level of peace and tranquility.
11.
And enjoy this feeling.
Feeling very calm.
And so peaceful.
12.
And now in your inner mind,
Imagine that you're walking along a beach.
And it could be a beach you've been to before.
13.
Or somewhere you've seen in a book.
Anywhere you choose.
A beautiful sandy beach.
14.
There's no one else around.
Except you.
And the sea is clear.
The sky is the perfect shade of blue.
15.
And you are alone on this beach.
You feel very safe.
And very,
Very secure.
16.
It's a beautiful day.
And the weather is just as you like it.
It's your favorite kind of day.
17.
And just notice the colors in the sea.
Notice the sounds of the waves upon the shore.
18.
And picture yourself standing,
Looking out to the deep blue sea.
Looking out to the sea.
19.
And at your feet,
On this beach,
There are some pebbles.
And just pick up those pebbles now.
20.
And start to think about any stresses,
Strains,
Frustrations in your life right now.
21.
Anything that's causing you any negative thoughts or feelings.
And it could be things you have no control over.
22.
But for now,
This moment,
You wish to let go of.
And if you can think of anything,
I'd like you to imagine writing words on those pebbles,
On that beach,
That describes those things you can let go of.
Just imagine writing words on those pebbles that describes all those things in your life.
23.
And when you're ready to let go,
Just imagine throwing those pebbles out to sea.
24.
Throw them right out to sea.
And notice that as you throw the pebble,
The weight is gone and it disappears.
25.
Just as those negative thoughts,
Feelings,
Emotions,
Or concerns can also disappear.
26.
And now I'd like you to create an image in your mind of you calm and relaxed.
Going about your daily life,
Calm and relaxed.
27.
I wonder what it is about you in that image that looks so calm and so relaxed.
Maybe it's your body language.
Maybe it's the expression on your face.
28.
Maybe it's how you're reacting to people and situations.
And you will hold that image of yourself in your mind,
Calm and relaxed.
29.
You can allow this image to remain with you for as long as you need it.
And you can always return here if you need to throw more pebbles into the sea.
30.
As you no longer need to carry around the weight of the stresses and strains that you've left behind.
31.
Enjoying the feeling of peace,
Calm,
And relaxation.
32.
And now allow yourself to take with you into sleep those wonderful feelings of calm,
Relaxation,
And release.
33.
As you drift further down into a deep,
Refreshing,
Restful night's sleep.
34.
And when you awake in the morning,
You will have all these positive thoughts,
Feelings,
And emotions.
And they will stay with you for as long as you need.
35.
Allowing yourself to drift further down now into sweet,
Restful sleep.
36.
Nothing to do but sleep.
But sleep.
Allowing yourself to sleep.
