Meditation,
Relaxation and visualization techniques are valid ways of reducing stress and anxiety.
We're going to use all three of these right now to help you create a peaceful place,
A refuge to promote ease and restore well-being.
So let's find a quiet space where you won't be disturbed for a while and get comfortable.
You may find draping yourself with a light blanket helps,
And if you're feeling particularly anxious right now,
Perhaps holding a favourite object as a physical aid.
Taking a moment to just breathe,
Bringing your attention to the chest and taking a big breath in,
Letting the chest expand and the abdomen,
And taking the breath deep into the belly,
And when you breathe out,
Allowing yourself to breathe out loudly.
Notice the rise of the upper body as you breathe in,
Right to the belly and again breathing out loudly,
And another time or two.
Okay,
And now letting your breath return to its natural rhythm,
But still keeping a little bit of your attention on the movement of the body as you breathe in and out.
And right now if you're comfortable,
Closing your eyes and relaxing a little further,
A little deeper into this visualisation.
Let's check in on your body,
Just opening up your awareness of the body and letting that awareness run through,
A bit like a scanner,
But this time noticing where any tension is and as you locate it,
Letting the next out-breath take some of that tension away,
Letting the out-breath happen naturally after the in-breath,
And letting any tension you found in the body flow out with the out-breath.
Continuing to allow your awareness to run through the body,
To scan through the body,
Being aware of any sensations of tension,
Breathing with it,
And as you breathe out,
Relaxing that part of the body a little more.
Noticing any thoughts,
Sounds and sensations as they appear and disappear,
Just letting them be there because they are here and then letting them go.
As you continue to run your awareness through the body,
Locating any sensations of tension,
Breathing with it and then as you breathe out,
Relaxing that part of the body just a little bit more.
And as the body relaxes,
Your breathing will become deeper and slower.
As you breathe in and out,
Each out-breath relaxing you more completely,
Your body beginning to feel a little heavy as the muscles soften,
Release and relax,
Sinking a little deeper into the cushions.
And now bringing to mind a place.
Visualise a place that you know or a place that you imagine,
Somewhere that you feel particularly comfortable,
Safe and quiet.
And let's imagine what this place needs so that your relaxation can be complete.
So what can you see?
Are you by the ocean?
In the mountains?
Or maybe a forest glade?
Just noticing things.
If you're by the ocean,
Seeing the curve of the waves.
Or the mountain,
The shapes of the crags and valleys.
Or in the forest,
The shapes of the trees and leaves.
See the variation in colours.
Are you inside or outside?
If it's daylight,
Can you see the sky?
Clouds?
Is it dawn or dusk?
Or is it night time with the stars shining?
What else can you see in your peaceful place?
What other life?
Maybe birds,
Butterflies or a night owl?
And what can you hear?
Leaves rustling?
Waves crashing or gently touching the shore?
Or the quiet noise of wind?
Listen for what might be close by.
Or far away.
What can you hear in this place?
Still maintaining a little bit of awareness on the breath.
And do you notice any fragrance?
Or odour?
Nearby or far away?
Perhaps just a hint?
What can you smell here?
Is the temperature warm or cool?
Is the sun on your face?
Or a night breeze?
What do you have contact with?
What's underneath you?
Is it hard or soft?
Warm or cool?
Is there something covering you?
What other pleasant sensations can you feel in this place?
And is there anything that would make this place even more comfortable?
Even more peaceful?
If there is,
Change it now.
So here you are in this special place.
There's probably a particular spot that appeals to you.
So if you're not already there,
Go to that spot now.
So that you can rest for a while.
Maybe laying down.
Allowing your body to relax completely.
All the muscles softening,
Releasing and relaxing.
Feeling a little heavy.
Even a little drowsy.
Relaxing so much you could almost feel yourself floating a little.
Just resting here for a while in your place of refuge.
Calm and content for now.
Just to be in this place.
That's entirely yours.
A comfortable,
Quiet,
Safe place for you to be when you simply just want to be for a while.
Quiet and at peace.
And as we near the end of this time in your peaceful place,
Remember you can come back here anytime.
Simply by closing your eyes and thinking about it.
Bringing it to life again.
And taking refuge for a little while.
To relax,
Rest and regroup in peace.
For now,
It's time to turn your attention back to the present.
Slowly noticing the sounds around you.
When you're ready,
Stretching your fingers,
Arms,
Toes,
Legs.
And finally opening your eyes,
Knowing that this place,
Your peace place,
Will be here whenever you need it.
Thank you.
