Welcome.
Please only listen to this when you are in a safe space where you can completely relax.
No driving.
So then per usual,
We will start with some breathing.
Some nice,
Slow breathing to kind of slow everything down,
Get very present.
This will help us focus on what we're doing.
Nice,
Deep breath in.
Nice,
Deep breath out.
Give me another one of those.
Nice,
Deep breath in.
Nice,
Deep breath out.
Going to keep that nice,
Slow breathing.
If you want to close your eyes,
It's okay to do so.
Keep breathing nice and slow.
We're going to relax into our seat.
You're aware of the support that the seat is giving you.
You're aware of the breath and how it feels passing over your skin when you inhale.
And when you exhale,
You're aware of the temperature in the room.
You're aware of the sound of my voice.
You're aware that your body is ready for very deep relaxation.
Keep breathing nice and slow.
Now in a moment,
We'll go into a trance,
Which is just a nice state of relaxation and focus.
Now luckily,
You've relaxed many times before and you'll relax many more times.
So you know exactly how to do this.
I will be with you the entire time guiding you.
You may find that you're surprised at how easy this is and how simple incorporating this relaxation technique into your everyday life will be.
If you need to be alert and awaken,
You can do so at any time with all of your resources that you need.
You are in control of yourself at all times.
We'll start with some body relaxation and then we'll start working building a tool for you to use whenever you need it.
Starting at the very top of your head,
I want you to relax the muscles on your scalp.
Good.
I want you to relax your eyelids and the muscles around your eyes.
Relax your jaw and the muscles around your mouth.
Relax your throat.
Relax the muscles across your chest.
Give them a stretch if you need to.
Relax your shoulders and your back.
Relax your hips and let that run down your legs.
Relax your thighs and your knees.
Relax the front of your shins and relax the backs of your calves.
Relax your ankles.
Relax the bottom of your feet.
Relax each one of your little toes.
Just breathe that in.
This nice,
Relaxed state where your whole body is present,
Ready,
And relaxed.
We're going to develop a tool to use whenever we want to get into a relaxed state.
Even more relaxed than this.
Maybe we want to help ourselves go to sleep or just de-stress when we have a few minutes between things.
First,
We're going to imagine a scale just off to the side.
We can give it a color.
Mine is blue.
I find blue very relaxing,
Very calm.
Any color you like.
Right now,
It's at a five.
The five is at the very top.
You can just reach out and touch it and feel that it's at a five.
You control this scale.
Out in front of you,
On a screen out in front of you,
Like you're watching a movie.
I want you to imagine a you lounging there twice as relaxed as you are right now.
Just super chill,
Very relaxed,
Blissfully relaxed.
Twice as relaxed as you are right now.
When you can see that image,
I want you to float over into that body and feel all over just how relaxed that is.
See what you see,
Hear what you hear,
And feel what you feel in this more relaxed you.
Now reach over and move that scale down to a four.
This is a four.
This is what a four feels like.
Really try it on.
See how relaxed you are,
How calm your mind is.
Now flip another screen.
On this screen is a you that's twice as relaxed as what you are right now.
Even more relaxed,
Even more serene,
Absolutely unbothered.
Nice deep breath in and out.
When you see this image clearly,
This you that is twice as relaxed as you are right now,
I want you to float over into this image.
Try it on.
Just merge with the body that you see.
Reach over to your scale and move it down to a three.
Now we're trying on what a three feels like.
So in this new super relaxed state,
I want you to see what you see,
Hear what you hear,
Feel what you feel as this more relaxed,
Serene you.
You may notice your shoulders and your back are even more relaxed than they were just a few moments ago.
Nice.
So this is a three.
Let's pull up another screen.
On this screen you see another image of yourself.
And this image is twice as relaxed as you are right now.
Laying down as there's no way to sit up and be this relaxed.
Just laying there completely unbothered,
Not stressed,
Relaxed as could possibly be.
Breathing nice and slow.
There's no tension in the face at all or in the fingers.
Fingers are all relaxed.
You can see this clearly.
I want you to float over into this image and merge with this body.
Just feel how relaxed it is.
Now reach over and move your scale down to a two.
And this is what a two feels like.
Completely serene,
Completely relaxed,
Unbothered by anything that's happening around you.
Unbothered by the noises or lights.
Unworried about anything.
And this is what a two feels like.
See what you see from this point of view.
Hear what you hear from this place.
And feel what it feels like to be at a two.
And we'll pull up one more screen.
And this screen,
You might have guessed,
Is you,
Twice as relaxed as you are right now.
Your heart rate is nice and low.
Your breathing is slow and steady.
Your body almost feels weightless.
It's so relaxed.
And when you can see this clearly,
I want you to float over into this image and merge with this body.
And let that feeling of weightlessness and serenity and peace wash over you.
See what you see.
Hear what you hear from this perspective.
And feel what you feel as this most relaxed,
Most serene,
Most at peace version of yourself.
Reach over.
Move your dial down to a one.
This is what a one feels like.
Breathe it in.
Feel it in your body.
Notice how relaxed your brain feels.
And all the tension around your head is gone.
Anytime you need to get into a nice relaxed state of mind or state of body,
Whether you're trying to go to sleep and could use some help,
Or you have a few moments between things and you want to cast off any stress you're carrying,
You can take a few moments and use your scale.
Take it from a five down to a one.
And when you've had a moment,
If you need to get back to things,
You can dial it right back up to a five.
Let's practice moving our scale.
Go from a one to a two to a three to a four to a five.
Feel your body is calm but more erect and alert.
And we'll take your scale back down from a five to a four to a three to a two to a one.
And feel your body and your mind slow down a bit and let go of anything that was causing tension.
Now you've now programmed this tool into your mind and you can use it whenever and wherever you need to.
And as we come back into this room and back to alertness,
Believe and use our scale.
We're going to count up from one as we come back to this room.
We're at a one,
We're going to dial it up to a two and a three.
Give yourself a little stretch.
Up to a four,
Up to a five.
Now we are calm but we are alert and we are awake and we are back in this room with ourselves.
Give it a nice deep breath.
And I mentioned already that this tool is very,
Very handy for decompressing between events,
After an event,
When you feel your temperature getting a little hot and you want to calm it down.
When you're trying to go to sleep,
You can use your scale to tell your body and your mind where you want to be.
So give it some practice and come back anytime.
You can always give it a tune up.
You will.
