Hey there,
It's Lauren,
Your sleep coach here.
This session will help you relax,
Help you experience a sense of well-being as you lie there so that you can rest and just be more at ease.
We will explore the inner resource,
Which can be your personal safe haven,
Where you feel satisfied,
Secure,
At ease,
And experience a sense of peace of mind.
In this session,
I'll be guiding you through a series of relaxation techniques,
And you'll have the opportunity to develop your inner resource,
Which may be a real place that you've been,
That exists,
Maybe an imagined place.
You'll use images to help create your inner resource.
It's yours.
So whatever evokes or might evoke the sense of safety,
Well-being,
Pleasure,
Groundedness,
You may include people,
Animals,
Favorite things,
Meaningful symbols,
Scenes in nature,
Or simply the feeling of well-being as you develop and put your inner resource into place.
It may be something more abstract,
Like the feeling of being surrounded with rose gold colored light or floating.
Your inner resource is unique to you,
And you can add or remove anything as we go along.
So when we explore this tool in just a little while together,
You can use all of your senses to experience,
And as you spend time imagining and feeling into your inner resource,
It will begin to blossom into a powerful and effective way to feel safe,
Entertained,
At peace,
Whenever things become too much.
It's always there for you whenever you begin to feel a little overwhelmed or worried with an emotion,
A thought,
Memory,
Or a situation,
Or just when you need to invite your body back into the feeling of resting in bed and how that's okay,
You can do this while you rest.
So the purpose is to support you to feel calm in this moment and in any moment of your life.
As you settle into the bed,
Tend to your body so that you can become comfortable as much as possible.
So that you won't have to move later.
Of course,
You can feel free to adjust yourself and respond harmoniously to the needs of the body.
But the invitation is to allow yourself to deepen through some layers of relaxation.
And find some stillness.
Allowing yourself to settle.
And initially,
Just allow yourself to lean more or sink more into the bed.
Notice the textures supporting you and around you.
The temperature of the room.
Any sounds in your environment.
Nothing to do,
Just moving from reaction to awareness.
Just being,
Listening.
You may notice the feeling of whatever is contacting your skin.
You'll be guided to notice and feel your breathing and feelings of well-being or joy.
To experience yourself as the one who is aware of all of these phenomenon.
Whatever you experience is just fine as it is.
As you begin to familiarize yourself with my soothing tones and follow my guidance,
Allow my voice to become your voice.
Welcome every experience as a messenger that's inviting you to be aware of emotions,
Sensations and thoughts without trying to change,
Fix or make anything happen.
As you welcome whatever is arising,
Your body and mind are learning more to remain at ease.
Well,
You discover a place within you that is always peaceful.
Always at ease and simply aware.
A presence that is open and welcoming.
Now,
Feel your body settling completely into stillness.
Feel free to close your eyes.
Turn your attention to the effortless flow of breathing.
Breathe through your nostrils.
And center awareness at the belly rising and falling.
Just notice breathing.
Notice your belly rising on the flow of the breath in.
Feeling and expanding slowly.
Shaping your belly to be full on the flow of your breath out.
It softens.
Very gently.
But intentionally shape your breath.
In and down.
Smooth and steady.
Belly filling,
Expanding.
A gentle stretch from the inside.
And releasing.
Please continue.
And as you shape your breath,
Your intention is smooth.
Continuous flow.
Awareness centered in your belly.
And on your breath out,
Allow your belly to become even softer.
And open to a bit more relaxation.
A few more rounds,
Please.
You've been using your mind to bring your breath into the ideal rhythm for relaxation.
And letting your breath bring your mind into a rhythm of relaxation.
Now,
Let your body breathe itself.
Let your body find its own rhythm.
No control.
Body finds the perfect rhythm for breath in this moment.
And you begin to experience yourself as not the doer,
But the one who is aware of the breathing.
Not the one making it happen.
Directing.
But the one who is aware of breathing.
Happening all on its own.
And you can rest a little into that.
Just being aware.
Good.
Now,
Allow your inner resource to begin to emerge.
A special place where you feel secure and at ease.
Allow a curiosity in your mind as you think of and bring in these elements that might evoke a sense of peace and well-being.
You could find yourself in a beautiful place in nature where you feel content.
Tranquil.
Or a room with your favorite things.
What is the scene where you might experience or imagine the feeling of deep peace?
Imagine your inner resource.
This place.
It may be grounded in some realistic scene.
It may be more like fantasy.
Maybe simple.
Surrounded by a soothing color.
Create the whole scene.
And bring alive all of your senses.
See the brightness there.
What the light is doing.
Different shades and textures.
The colors.
And the elements that you see around you.
Allow your mind to create this scene.
And think of any elements that might evoke a sense of ease.
Protection.
Safety or well-being.
Maybe others around.
Or maybe just you.
In peaceful solitude.
See the whole scene.
And keep adding and removing elements to make it feel right for you.
What do you see that truly evokes a sense of comfort?
A sense of sound.
As you imagine yourself in this place.
Maybe silence.
Nature sounds.
A loving whisper.
From some guide.
Or loved one.
Into your ear.
Telling you.
You are loved.
You are okay.
Beautiful music.
Smells in this place.
That might evoke a sense of comfort.
Well-being.
Security.
Tastes.
Sensing all the while being surrounded by and held in this feeling of security,
Protection.
And create the whole scene.
Shapes that are present.
Wisdom figures.
Experiencing the feeling of security within you as you feel yourself here in this place.
The positioning of your body.
The sense of touch.
Where it feels just right.
Everything that you love.
Allows you to rest.
And sink into yourself even more.
You may feel some place inside of you that you notice is warm or relaxed.
Or softens.
Continue to cultivate and bring your attention again and again to the whole scene.
Intensify it.
And feel it.
Know that you can return to this secure place of well-being anytime.
It's yours.
You can continue to rest there in that space.
And keep bringing that feeling and experience back in.
At the same time,
Aware that you are breathing.
Resting.
Naturally.
Rhythmically.
No need to change anything.
Continue to notice the rhythmic and effortless flow of breath.
And allow yourself to be nourished by the peaceful images and feelings.
