Good morning,
Join me for today's session where we will explore some of the most effective tools and techniques for regulating your nervous system,
Enhancing your health,
And cultivating well-being and happiness.
As you gently settle into this calming space,
We will focus on guiding your mind and body into a peaceful state,
Shaping your outlook and beliefs to help your nervous system find balance.
Together,
We'll cultivate a mindset that allows you to move gracefully through your day,
Ready for whatever comes your way,
While rewiring your brain to tap into this state more and more easily.
And please note that this is one of the four shorter sessions,
Including affirmations,
Gratitude,
Loving-kindness,
And visualizations.
You are welcome to explore the other three short sections or the full track,
All of which are available on my accounts page.
Let's begin by turning our focus inward and centering ourselves with our breath.
You will take three slow breaths,
Inhaling for a count of four,
Holding for four,
And exhaling for six.
As you breathe in,
You will draw in energy and your intentions for the day.
As you breathe out,
Release anything you no longer need.
Allow your eyes to gently close now,
Feeling them grow heavy as you relax.
Take a deep breath in,
Drawing in vitality.
Exhale letting go of what doesn't serve you.
Next breath,
Breathe in abundance,
Feeling gratitude.
And exhale,
Releasing anything blocking that abundance.
Finally,
Inhale optimism and compassion,
Feeling warmth surround you.
And exhale,
Letting go of anything that doesn't align with that positivity.
Now that we've activated the parasympathetic nervous system,
Let's deepen the relaxation.
Imagine floating in a warm,
Soothing hot spring,
The water cradling your body.
Feel the warmth start at the top of your head,
Melting away tension in your scalp,
Forehead,
Eyes,
And jaw.
It flows down your neck and shoulders,
Releasing tightness and making you feel light.
The warmth spreads to your arms,
Chest,
And abdomen,
Soothing your muscles as your breathing slows.
It wraps around your back,
Hips,
And legs,
Down to your feet,
Releasing any remaining tension.
Your entire body is now completely relaxed,
Floating effortlessly in the tranquil water,
Feeling peaceful,
Calm,
And deeply at ease.
Visualize this peaceful state for a moment more,
Releasing your whole body,
Relaxing every muscle.
Sink even deeper into relaxation,
Feeling your body and mind completely at ease.
You are calm,
Resilient,
And optimistic.
Any triggers today will remind you of this peaceful state and carry you with vitality,
Joy,
And compassion throughout the day.
As you continue to float,
You notice a set of stairs appearing before you,
Inviting you to move toward them with calm and peace.
As you count down from ten,
You will descend,
Becoming twice as relaxed with each step.
Ten.
Nine.
Eight.
Deeper and more at ease.
Seven.
Six.
Five.
Calm washes over you.
Four.
Three.
Two.
Tranquility deepens.
One.
Fully relaxed,
Peaceful,
And serene.
You have gone deeper into relaxation than ever before,
And you will carry this deep sense of peace with you throughout our session.
Any sounds or thoughts you experience will only contribute to deepening your state of relaxation.
Each time you hear my voice,
It will guide you further into a sense of calm and ease,
Helping you to sink even deeper into this peaceful state.
Now let's practice loving-kindness.
The more we cultivate this practice during our time together,
The more naturally it will flow into our everyday lives,
Where it is needed most.
As you embrace this practice,
Let the feelings of compassion and kindness grow within you,
Allowing them to extend effortlessly to yourself and others,
Here and throughout your day.
Begin by focusing on yourself.
Take a few deep breaths,
Allowing yourself to relax completely.
Picture yourself in your mind's eye,
And as you do,
Gently extend loving-kindness towards yourself.
Imagine enveloping yourself in a warm,
Comforting light of your favorite color.
A light that represents your compassion and care.
Feel this warmth spreading through your entire being,
Acknowledging your worth,
Your strengths,
And your efforts.
Allow yourself to fully embrace this sense of loving-kindness,
Affirming your own value and deservingness of love and compassion.
Feel it fully now,
And carry it with you,
Always.
Next,
Bring to mind a loved one who is dear to you.
Visualize them clearly in your mind,
And as you focus on them,
Extend your loving-kindness towards them.
Imagine surrounding them with a gentle,
Radiant light of compassion and warmth.
Feel the depth of your care and appreciation for them,
Acknowledging their qualities and the positive impact they have on your life.
Allow yourself to deeply connect with this sense of loving-kindness,
Wishing them happiness,
Health,
And peace.
Now think of someone who has been a source of frustration or challenge in your life.
Picture them in your mind,
And as you do,
Try to approach them with a sense of understanding and compassion.
Imagine extending a soothing,
Healing light towards them.
Recognizing their humanity and the struggles they may have faced.
Even if it's difficult,
Allow yourself to feel a genuine wish for their well-being and happiness.
Let this loving-kindness soften any negative feelings,
Helping you to cultivate a more compassionate perspective.
Finally,
Bring to mind a stranger,
Someone you don't know personally,
But who is a part of the broader human experience.
Visualize them as a fellow traveler on life's journey,
Deserving of love and kindness.
Imagine extending a warm,
Enveloping light of compassion towards them.
Acknowledging their own unique challenges and joys.
Allow yourself to feel a deep sense of connection and goodwill towards this stranger.
Recognizing our shared humanity and the positive impact of extending loving-kindness to all people.
Before we move on,
Take a moment to pause and fully immerse yourself in loving-kindness.
Visualize this warmth filling your entire body,
Letting it penetrate every cell and layer of your being.
Feel this loving-kindness becoming one with who you are,
Integrating seamlessly into your essence and becoming a fundamental part of your presence.
Let this deep sense of compassion and care infuse your entire being,
Grounding you in a state of warmth and connection.
Anytime you wish to return to the positivity and empowerment of this session,
Simply clasp your hands together.
Each time you do,
You will reconnect with the essence of who you are and all that you are capable of achieving.
You will remember your strengths and align yourself with your best self,
Effortlessly letting go of anything that does not resonate with your true purpose.
Clasp your hands together now,
And as you do,
Feel the connection to the positivity and strength of this session.
As you gently pull your hands apart,
With your eyes still closed,
Begin to bring your awareness back to the present moment.
Start by moving your fingers and toes,
Then gradually stretch and flex your limbs to awaken your body.
Feel the energy returning to you,
Revitalizing you,
And refreshing you.
Each time that you use this method for easy relaxation,
You relax more easily,
More quickly,
And more deeply.
Relaxation is a skill that you are easily developing.
Now,
Visualize the stairs once more.
Imagine yourself standing at the bottom,
Ready to ascend to your beautiful day ahead.
Begin to walk up each step slowly and deliberately.
Let's take the first step.
1.
Recall the sense of deep relaxation and calm you felt during the session.
2.
Remember the loving-kindness you practiced towards yourself and others.
3.
Embrace the strengths and abundance you affirmed and visualized.
4.
Acknowledge the positivity and confidence you gained.
5.
Reflect on the empowerment you experienced through the visualization.
6.
Carry with you the sense of clarity and purpose you developed.
7.
Feel the connection to your ideal future self and your aspirations.
8.
Remember the gratitude you practiced for your environment and the world.
9.
Hold on to the understanding that anytime you clasp your hands,
You reconnect with this positivity.
10.
As you reach the top,
Feeling fully awakened,
Energized,
Healthy,
And ready to embrace your day,
Let these elements integrate into your consciousness,
Preparing you to move through your day with renewed vigor and purpose.
And remember,
You are resilient,
Capable,
Calm,
And optimistic.
Any event today that might typically trigger you will instead serve as a gentle reminder of the peaceful state you're in right now.
You'll carry with you a sense of vitality,
Joy,
And compassion throughout your day.
The deeper you relax,
The stronger this connection becomes,
Allowing you to effortlessly maintain this serene mindset.
Now open your eyes,
Smile,
And conquer your day.
You've got this.
