Welcome to this time that you have set aside to remind yourself of your intentions and to give yourself permission for this next little while to relax and enjoy deep relaxation and creating change,
Calm,
And comfort in your mind and body.
Because for this next little while,
No one needs anything from you.
For this next little while,
No one has any expectations or demands.
Your only responsibility is to allow yourself to relax and let go of whatever task or tightness might be trying to hold your attention.
Begin by finding a comfortable position allowing your body to be fully supported by the surface beneath you,
By the space around you,
By this moment in time.
And when you are ready,
Gently allow your eyes to close,
Or perhaps just soften your gaze,
Taking in a slow deep breath through the nose,
Hold,
And then gently exhale slowly through your mouth.
Again,
Breathing in calm,
Clarity,
And intention,
And breathing out anything you don't need to hold on to.
As you continue to perhaps become aware of your breath,
Noticing how your clothing may shift or move slightly on the inhale,
And how the temperature of the air changes on the exhale.
Good.
Now bring your attention to the top of your head,
Imagine a soft,
Beautiful healing light touching down,
Choosing a colorful light,
A color that to you today represents your intention for change and healing.
Allow that color that resonates just for you to appear and begin to move down across the top of your head.
This color may glow or shimmer or gently wash over you like warm sunlight or soothing water.
And as this healing color touches the top of your head,
You may sense relaxation spreading,
Softening,
Down across the forehead,
Smoothing the space between your eyebrows.
Let this color relax your eyes,
Your cheeks,
Your jaw,
Allowing your tongue to drift towards the roof of your mouth.
And any time any random thoughts might try to pop in and interrupt,
That's completely normal.
Whenever that happens,
Just acknowledge those thoughts and bring your attention back to the sound of my voice.
Good.
And as that healing,
Colorful light flows gently down into the neck,
Relaxing the sides and back of your neck,
Allowing your throat to relax,
Releasing any effort,
Creating space,
Allowing ease.
And as that colorful light that represents healing,
Safety,
And comfort moves into your shoulders,
Melting away any tension,
Freeing them from any burden you may have been carrying that you no longer need.
Down through the upper arms,
Elbows,
Forearms,
Wrists,
Hands,
And all the way into your fingertips,
Each finger becoming warm,
Loose,
And relaxed.
And as that healing color now spreads through the chest and heart,
It brings a sense of calm,
Openness,
And safety,
Your breath flowing easily and naturally.
And as that colorful wave of relaxation continues into your upper back and down the length of your spine,
Every muscle softening,
Your nervous system rebalancing,
And as this rebalancing continues to grow,
Balance,
Harmony,
And peace of mind as you drift or float or sink or simply just be.
And as that colorful light,
That wave of safety,
Healing,
And relaxation spreads across your belly,
Softening the muscles in your lower back,
And spreading down across the pelvis,
You can notice how good that feels.
Perhaps your body feeling pleasantly heavy as though you're safely sinking down deeper into this state of beautiful relaxation,
Or perhaps feeling lighter,
Floaty,
Drifting as that relaxation spreads into your hips,
Grounding you,
Supporting you,
And releasing any stored tension.
Relaxing as that color spreads,
You may imagine seeing that,
Sensing it,
Feeling it down past the thighs,
Into each leg,
Across your knees,
Down into the calves,
Ankles,
And finally into your feet and toes,
All the way to the tips of your toes,
Your entire body now bathed in this healing color,
Relaxed,
Supported,
And at ease.
Good.
Now,
I'd like to invite you to imagine with me,
In front of you now is a soft,
Safe staircase.
This staircase is your staircase of relaxation.
It's secure and comfortable,
And you might imagine,
See,
Sense,
Feel what material those stairs are made of,
Wood,
Stone,
Cement,
Dirt,
Each step as I begin to count backwards from 10 to 1,
Bringing you down even deeper.
With every number and every step,
You move down deeper into this relaxed,
Restorative state.
Beginning with 10,
Because the deeper you go,
The better you feel,
And the better you feel,
9,
The deeper you go.
8,
Every number,
Every step,
Leave behind 7,
Those things that no longer serve you,
6,
Drifting further inward,
Feeling safe,
5,
Halfway down,
Deeply calm,
4,
The deeper you go,
This is your opportunity to make the changes you deserve and desire,
3,
Your mind becoming more flexible,
Open,
2,
A beautiful place that's created just for you,
1,
Moving off of that last step,
Fully relaxed,
Fully safe.
You find yourself now in your own personal safe place,
A personal sanctuary of sorts that looks and feels and is perfect just for you.
A place where nothing can bother,
Harm,
Or disturb you,
A place of healing,
Calm,
Comfort and safety.
Take a moment to look around,
Notice,
Sense,
Feel,
Imagine the details of this place,
The light,
The texture,
The shapes.
Notice how your chosen color appears here,
Sprinkled throughout the space.
I don't know if you find yourself in a garden full of your favorite flowers,
Or walking through a forest's path,
Or perhaps on a beach on a perfect day,
The sunlight warming you,
The perfect temperature as you remind yourself now of your intentions.
Those changes that you deserve and desire,
Use as many of your senses as possible.
What do you see,
Hear,
Feel?
Noticing perhaps the time of day it is here,
Based on the light,
Maybe a favorite fragrance in the air,
Allow yourself to enjoy being here now.
And as you rest,
Say,
In this sanctuary,
Gently remind yourself once again of the intention you have set for yourself.
Perhaps you silently say,
I am creating space for healing and change.
My brain and body are learning new healthier patterns.
I allow and embrace neuroplasticity to support my well-being.
In this state,
Your nervous system is more receptive,
Your mind more adaptable,
Old pathways that no longer serve you can soften,
Loosen,
Let go.
New,
Healthier pathways of regulation,
Resilience,
Clarity,
And health are strengthened.
Nothing is forced,
Change happens in ways that look and feel and are safe,
Supportive,
And aligned.
And now,
I invite you to notice an object in your safe place,
An object that represents the intention you have set for this session.
You might see it,
Imagine it,
Sense it,
Feel it.
It might be elaborate,
Symbolic,
Or simple.
Trust whatever you notice,
Move towards it,
Pick it up,
Or touch it in some way.
Notice its size,
Shape,
Texture,
Weight.
And as you hold or touch this object,
Allow all of the positive sensations,
The calm,
The healing,
The openness,
The learnings to anchor deeply within you.
This object becomes a bridge to the state of healing and change.
And anytime in the future,
You can return to this place by imagining,
Seeing,
Sensing this object or your chosen color.
Remembering your intention and taking another slow,
Deep breath in,
Hold,
And slowly exhale.
Your body and mind will remember.
And for now,
You allow yourself to simply exist in this space,
Relaxed,
Supported,
Open to healing and change,
Knowing that integration continues naturally even after this experience ends.
Good.
And when you are ready,
I will count from one to ten and with every number,
You will gently return to the present moment,
Feeling grounded,
Clear,
And wonderful.
One,
Two,
Three,
All of the suggestions we've given to your subconscious mind are for your greatest good and will remain with you as long as they're useful to you.
Four,
Five,
Six,
Beginning to become aware of your body.
Seven,
Noticing the palms of your hands.
Eight,
Becoming aware of the bottom of your feet and imagining a nice,
Refreshing energy flowing from the bottom of those feet.
Nine,
All the way up to the top of your head,
Taking a nice,
Deep breath,
Coming all the way back at ten now,
Feeling wonderful.
Welcome back.
