So go ahead and start with a few nice deep breaths.
You can let your eyes get nice and heavy.
Good.
And now that they've closed on down,
Just notice that relaxation.
Now that you've allowed your eyes to close.
And you don't need to necessarily change your breathing,
Just notice it.
Noticing how on the inhale,
There's that slight shift in your clothing.
And on the exhale,
Maybe just imagining that you can let go of any tightness or tension.
So breathing in comfort and calm.
And breathing out any tasks,
Any worries,
Any stress.
And as you continue to allow yourself to relax,
Knowing you can move anytime you need to,
To be as comfortable as possible.
You can remind yourself that for this next little while,
No one needs anything from you.
For this next little while,
No one has any expectations or demands.
This is your time to relax.
And allow every breath that you take to bring you deeper into this state of relaxation.
And if you haven't already,
I'd like to invite you to just imagine with me that you're somewhere beautiful and safe and perfect.
Pick a place in your mind's eye that looks and feels relaxing and safe.
This is your opportunity just to use the power of your creative imagination to relax.
And just by using the power of your imagination,
You begin to build that positive neuroplasticity in your brain.
Sort of reset button to trigger those happy chemicals that we want the brain to release.
So where there used to be pain signals being sent out,
There can be relaxation and recovery.
And wherever you find yourself in your mind's eye,
I invite you to imagine that beautiful,
Healing,
Colorful light shining down on the top of your head.
Picking a color that to you today represents calm,
Safe,
And relaxed.
And whatever color you've chosen,
Maybe it's always the same or not.
You can notice,
Imagine,
Sense,
Feel,
See that colorful light shining down on the top of your head.
And as it begins to spread across your forehead,
You can notice how good that relaxation feels.
Imagining this light,
This color contains healing properties.
And so it can bring even more relaxation spreading down across those eyes,
Softening the space between your eyebrows.
So every breath that you take,
The color continues,
The light spreads down,
Bringing even more relaxation.
And any random thoughts that might try to pop in and interrupt,
You can acknowledge them,
That's normal.
Bring your attention back to following along,
Giving yourself permission to rest and relax.
As that color or light spreads down across your cheeks,
Relaxing your jaw,
Your mouth,
Maybe your tongue drifts up gently towards the roof of your mouth,
Softening those spaces and places that sometimes we hold extra tightness or tension.
And just notice,
Imagine that colorful light spreading all the way down towards the base of your skull,
Softening the muscles in your neck,
Relaxing the throat.
And as that color or light,
That wave of relaxation moves now across the tops of each of your shoulders,
You can notice how good that feels.
Allowing every breath,
Breathing in calm,
Comfort and relaxation.
On the exhale,
Letting go,
Letting go of any unpleasant symptoms,
New or old,
Any stress.
As that wave of relaxation begins now to move down each of your arms,
And that feels so good.
You might notice your body beginning to feel pleasantly heavy,
As though you're safely sinking down deeper into this beautiful relaxed state,
Or maybe you feel a little lighter,
A little freer.
As that relaxation moves past your elbows down towards your wrists and all the way into your hands and fingertips.
You might notice every word I say,
Or you may find yourself beginning to pay attention to the spaces between my words.
Either way,
This is your opportunity to relax and let go.
Breathing comfort in,
Tension,
Tightness,
Unpleasant symptoms or sensations out.
As that colorful light,
That healing calm relaxation spreads across your chest and upper back.
That feels so good.
You can notice how good that feels,
Or maybe not even aware of your body at all.
And that can be a lovely thing.
Allowing that wave of relaxation to spread down the entire length of your spine.
That vagus nerve that goes from the brainstem all the way down through your nervous system,
Beginning to rebalance that energy.
And that relaxation can spread and grow and move across your belly and lower back.
Imagining yourself now as drifting or floating or sinking or simply just being.
As that color,
That light spreads down each of your legs,
All the way past your knees.
Pay special attention to those legs.
Imagining this colorful healing light can spread into those spaces,
Pushing out in a way any old unpleasant sensations that had been holding you back,
That had been interrupting the relief that you deserve.
Filling those spaces with this colorful light,
Bringing healing to the nerves,
Every muscle,
Every cell,
Molecule,
Wrapped and soothed in this colorful healing light.
And as you breathe that calm,
Comfortable relaxation,
That healing in,
It spreads and grows.
And on the exhale,
Letting go of symptoms that don't make sense,
That have no explanation,
That get in the way of your enjoyment,
Of things that you used to do.
How amazing it would be to be able to live the life that brings you joy and pleasure,
Activities that you love doing.
Finding it easier to even begin to consider doing them again and allow that color,
That light,
To spread down across your ankles,
All the way into your feet.
Now in a moment,
You can go down even deeper into this beautiful state of relaxation and so I invite you to use your creative imagination to imagine with me now,
To see in your mind's eye,
Sense,
Feel,
Pretend there is a soft,
Beautiful staircase with 10 steps down.
This is your staircase of healing and relaxation.
And in a moment,
I'm simply going to begin to count backwards from 10 to 1.
And with each descending number I say,
You can allow yourself to move down deeper into this state of relaxation.
Beginning with 10,
Maybe imagining,
Seeing in your mind's eye what material those stairs are made of.
Wood,
Stone,
Nine.
Cement,
Dirt,
Eight.
Clouds.
The deeper you go,
The better you feel.
Seven.
And the better you feel,
The deeper you go.
Six.
And I wonder how good that will feel as you double your level of relaxation.
Five.
Halfway down this staircase of relaxation and healing,
Every number,
Every step,
Doubling your relaxation and leaving behind those old pain signals.
Nerve pain,
Muscle tightness,
Tension,
Exhaustion,
Fatigue.
Four.
This is your opportunity for healing,
For regulating the nervous system,
For giving your brain,
Where all pain comes from,
The opportunity to build upon these positive suggestions of safety,
Of relaxation,
Of calm and healing because you deserve to feel and be relaxed,
Free,
Safe and enjoy these pleasant sensations so that any time you need a reminder.
Drifting or floating or sinking or simply just being,
You know you can return to this state of calm,
Of healing,
Of rebalancing of your nervous system to a beautiful,
Safe place.
A place you can visit any time in the future to remind yourself your brain is capable of sending out positive signals of healing,
Dopamine,
Adrenaline,
Serotonin.
They're all there ready and available.
Two.
One.
At the bottom of the staircase now,
You find yourself entering or suddenly transported to your safe place,
Your personal sanctuary,
Whatever that looks and feels like for you.
It might be a place that is always the same that you visit or creating in your mind's eye somewhere brand new to explore.
Wherever you find yourself in this moment,
In this place,
Nothing can harm or disturb you.
No one needs anything from you.
No one has any expectations or demands.
And that's a lovely thing to be able to rest,
To enjoy.
And wherever you find yourself in your mind's eye,
You can notice now using as many of your senses as possible to really be there.
Noticing any colors you might imagine,
Seeing objects,
Images,
Sensations,
Might be a still picture or moving.
It might be black or gray and simply a sensing of being in this safe place.
I wonder what time of day it is here or night based on the light.
Maybe imagining what the temperature of the air feels like against your skin.
It's perfect.
This is a place that is created just for you.
You can make it look and feel any way you'd like it to look and feel.
Now in a moment,
I invite you to imagine yourself beginning to make your way towards a beautiful path in nature.
Perhaps it's a forest trail,
Seaside path,
Or a meadow that's bathed in golden sunlight.
You can imagine hearing the soft sounds of nature,
Birds calling,
Leaves rustling,
Water flowing gently nearby.
And as you begin to walk,
You can imagine feeling the earth beneath your feet,
Your body relaxed and safe.
The earth steady and supportive,
Grounding you into this space,
This place of healing,
Of relaxation.
Each step helping you release anything that no longer serves you.
Symptoms that don't make sense.
Unpleasant sensations in your mind or body,
Leaving them behind with every step,
Every breath.
Exhaling tension,
Stress,
Fatigue.
Inhaling calm,
Strength,
Healing.
Because the air here is fresh and pure and full of healing life.
With every breath,
You're absorbing this vitality,
This energy returning cell by cell,
Moment by moment.
You notice now a small stream beside you.
And as you walk,
As you imagine perhaps looking at that water,
That moving water,
It begins to carry away any discomfort.
Perhaps visualizing it as a gentle current that takes with it any unpleasant sensations of pain,
Heaviness,
Exhaustion.
Even that icy,
Cold,
Spider wave-like sensation,
That prickling pain moving away.
Almost as if it begins to pull from your body and enter the stream and be carried away.
Any unpleasant sensations simply begin to dissolve into that flow of water.
And as you continue along the path,
Perhaps looking at the water as it carries away,
Any unpleasant sensations or symptoms,
You find yourself moving more easily,
Freely,
Lighter with every step.
Those legs calm,
Relaxed,
Safe.
And soon you reach a clearing where the sunlight filters through the trees.
A sense of deep peace fills you.
This is a sacred space of healing.
A place where your body and mind align.
A space filled with balance and natural regulation.
Now,
Imagine with me.
In your mind's eye,
Imagine seeing or sensing,
Feeling,
Pretending.
Now there is a doorway off to one side.
You can notice its size,
Its shape,
Its color.
Perhaps it's clear glass or thick,
Rich,
Dark wood.
Behind this door lies your inner control room.
That part of your subconscious brain that manages every system,
Every process in your body.
Imagine yourself reaching out at 3,
2,
Pushing or pulling 1 on the other side of the door.
In this control room,
Control room of your mind,
Your subconscious brain.
Perhaps it's filled with lights,
A gentle hum of energy,
Panels,
Screens,
Knobs,
Dials,
Windows.
Every object here designed to show different aspects of your well-being.
Because the subconscious mind is always hard at work,
Behind the scenes,
Controlling every thought,
Sensation.
And so you can notice now one area of this control room.
Perhaps a sign or panel marked pain and discomfort.
Perhaps this represents nerve pain,
Muscular pain,
Tightness,
Tension.
As you move closer,
You can see a dial or a slider showing the current level.
And you can imagine yourself reaching out.
See,
Feel,
Sense as you begin to turn that dial or slider down.
Now just a little at a time.
Feeling that shift ripple through your body as you lower.
The setting your body,
Your brain releases soothing,
Natural,
Pain-relieving chemicals.
Your nervous system recalibrates to safety and ease.
The brain building upon this rewiring of connections,
Replacing old,
Outdated patterns,
Tension,
Pain,
Icy,
Coldness,
Discomfort,
Fatigue,
Exhaustion.
Replaced now with calm,
Comfort,
Control.
Now you can lock that setting in place.
Feeling good.
Finding another dial labeled calm nervous system.
This time you can turn this up slowly,
Allowing your nervous system to settle into regulation.
Your heartbeat finding a steady system,
Rhythm,
Breath,
Smooth and effortless,
Muscles soft and supported,
Nerves calm,
Relaxed,
Safe.
That's right.
And now there is another dial or control center labeled energy and stamina.
And as you gently increase this setting for energy and stamina,
You can imagine feeling your body and mind receiving this renewed energy.
Sustainable,
Balanced energy that restores you,
Soothing every muscle,
Every cell,
Every nerve,
Every fiber of your being.
Because your subconscious mind is updating now,
Optimizing every function for healing and vitality.
It's as if your brain and body are learning new,
Healthier settings.
Ones that support comfort,
Energy,
And peace.
Locking this new setting in place.
Taking a moment to notice how it feels.
To know that you are in control with this healing space.
And every time you return here in your mind,
You can adjust these settings again,
Dialing in more comfort,
More calm,
More vitality.
Dialing down any unpleasant fatigue,
Exhaustion,
Pain,
Unpleasant sensations.
You can listen to this recording in the future or practice in your mind when you close your eyes and take that extra deep breath.
Returning to this safe place where these positive changes take place.
And now I invite you to anchor in all of these positive changes.
Perhaps thinking or seeing the words,
Repeating them in your mind,
I am healing.
And even when random thoughts might try to pop in and interrupt this process,
Acknowledge that is normal.
Bring your attention back.
Reminding yourself,
I am safe.
I am healing.
And as you repeat this affirmation in your mind's eye,
Perhaps you can also remind your subconscious,
I worthy of comfort,
Ease,
And energy.
I deserve to enjoy,
Not simply survive,
My life.
Every time you imagine that color,
That beautiful healing color,
And take a pause,
Breathing in deeply,
This anchor activates.
This rewiring,
This neuroplasticity of positive suggestions,
Reminding your nervous system to return to calm.
Reminding your body how to relax and renew.
From this moment on,
Your brain continues to rewire for balance,
For comfort,
For vitality.
Each day you can begin to notice small positive changes.
More ease and movement,
More clarity.
A gentle increase in stamina and well-being.
A renewed ability to sleep easily,
Effortlessly,
Peacefully all night long.
Locking in all of these changes now,
I invite you to imagine for a moment a future version of yourself.
This future you that is completely healed,
Safe,
Comfortable,
Able to enjoy those activities that you had given up on long ago.
And I wonder what that would be like if you could see in your mind's eye,
Imagine,
Sense,
Pretend this future version of you that is completely healed,
Able to do those activities that you enjoy,
That bring you pleasure and joy,
Community,
Connection.
And I wonder as you imagine yourself,
Just by imagining yourself,
You're adding to this rewiring in your brain.
Expanding the possibility of this future version of you that is healed and calm,
Relaxed,
Comfortable in your body,
Mind,
Enjoying life.
And I wonder as you watch yourself now,
Imagine,
Sense,
Feel this future you,
Enjoying these activities,
How you're dressed,
What the temperature of the air is like,
What the light is like,
How your body feels,
Your breath bringing restoration and enjoyment,
And that feels so good.
And isn't it lovely to just imagine the possibility of change,
To imagine the possibility of healing,
Calm,
Safe,
Relaxation,
Allowing these changes to lock in and become more and more a part of you.
With every breath you take,
With every beat of your heart,
So even tonight,
When you lay down to go to sleep,
You find it easy to get into a comfortable position,
Where your body is supported just right,
Your mind is relaxed,
And you find it easy to sleep peacefully,
Comfortably,
Calmly all night,
Waking every morning more refreshed and ready.
And now,
In a moment,
I'll begin to count you back.
And as I count from one to ten,
At the count of ten you'll find yourself back in this time and place,
Bringing with you all the positive learnings and changes.
One,
Two,
Three,
All the suggestions we've given your subconscious mind are for your greatest good,
And will remain with you as long as they're useful to you,
Four,
Five,
Six,
Anytime you need a reminder of these changes,
You simply need to think,
Imagine,
See that color,
That light,
Washing over you,
Filling those spaces and places that used to hold symptoms that no longer serve you.
