Deep Relaxation and Anchoring Confidence

A relaxing guided meditation with soothing music to help instill positive, confident feelings and create an anchor that you can use anytime.

Transcript

Make yourself comfortable on a bed,

A chair,

Or on the floor.

Let your body sink into the surface that you are on.

Notice your body touching the surface that it's on.

Perhaps your heels are touching the bed or floor.

Perhaps your whole foot is.

Noticing where your arms are and where they touch the surface.

Whether it is just your elbows or your whole arm lying gently on the bed or floor or wherever you are.

Just noticing.

Which part of your back is making contact?

Is it your upper back,

Your middle back,

Or perhaps your lower back?

Just notice how it feels as it makes contact with the surface that you are on.

Notice your buttocks and thighs and the backs of your knees and your calves.

Noticing your shoulders.

Are they lying flat and relaxed,

Soft against the surface that you are on?

Or are they tensed up a little bit and raised from the surface you are on?

And the back of your head.

Noticing how it feels against the surface you are on.

Just take some time to adjust your body now.

Move around a little until you feel really comfortable.

Allowing yourself this time to gently let go and begin to relax.

Giving yourself permission to spend a few minutes just for yourself.

Relaxing,

Replenishing,

Nourishing yourself.

Taking your awareness now to your breath without changing it in any way.

Just noticing what's happening with your breath.

Noticing the inward movement of the air and the outward movement.

Gently closing your mouth so that you are breathing through your nose.

Begin to slow your breathing down now and deepen your breathing.

Take a nice deep breath in,

Filling up your lungs,

Feeling your chest expand.

And then breathe out and just allow all the air to flow gently out of your nostrils as you just let go.

Starting to breathe in this way,

Expanding as you breathe in,

Contracting as you breathe out.

Taking your breath a little deeper now.

Breathing in,

Expanding your chest and expanding your belly.

Making your belly big and expanded.

Then breathing out as you release all the air in your belly and chest.

Just let that air go as you breathe out.

Again breathing in deeply,

Expanding your chest and then your belly.

Imagine there's a balloon in your belly and you are blowing it up.

Feel it expand more and more until it's just about ready to burst.

And then breathe that out,

Letting go,

Letting go,

Letting go.

With each breath you take,

You just let go a little more.

On each inhale you imagine breathing in energy and on each exhale you are breathing out energy.

On the inhale,

Breathe in positive energy,

Peace,

Love,

Contentment,

Joy.

And on the exhale you are breathing out negative energy,

Anxiety,

Depression,

Feelings of not being good enough.

Letting that all go now.

Breathing in peace,

Breathing out agitation,

Breathing in love,

Breathing out anger,

Breathing in joy,

Breathing out sadness.

Now just allowing your breath to find its own pace and rhythm.

Become aware now of the sounds around you,

Sounds that are close by within the environment you are in right now,

Listening to any sounds.

Stretching your hearing now to listen for sounds a bit further away,

Outside,

Further away,

Tuning in to distant sounds.

Then just let that go.

Become aware now of your sense of smell,

Noticing any smells in your immediate environment.

Perhaps you have just had a shower and you can smell the fresh smell of soap.

Maybe there's no real smells,

It may be very neutral.

Just tune in to your sense of smell for a moment.

Then just let that go.

Now become aware of your sense of taste.

Move your tongue around just a little and swallow and notice the taste that's in your mouth right now.

Perhaps you've not long eaten or had a cup of coffee and you can taste that.

Maybe there's only saliva that's very neutral and has no real taste.

Just focus on that,

On your taste buds for a moment.

Then just let that go.

Move your awareness now onto your sense of sight,

Keeping your eyes closed.

Just imagine now you are standing at the edge of a beautiful blue ocean,

Gentle waves flowing in,

Touching your feet.

Sea flowing in and over your feet.

You look around and notice how blue the sky is.

There are a few white clouds sitting very still in the sky.

You look out to sea and notice off in the distance there's a sailboat with a white sail and it's moving ever so slowly along the horizon.

You look up and see a beautiful sea eagle.

It has a white underbelly and brown expansive wings as it glides above you.

The sand is pure white silicon and stretches for miles and miles.

You are all alone on this beautiful beach.

Now let go of the awareness of sight.

Bring your awareness now to the top of your head and imagine a beautiful golden light shining brightly above your head.

It penetrates down to the top of your head like a stream of golden light.

As that light penetrates through your head,

Imagine it washing down your entire body,

Down over your forehead,

Smoothing out all the muscles in your forehead,

Down through your eyes,

Softening all the muscles around your eyes,

Moving down through your cheeks,

Your nose,

Your lips,

Your chin,

Your jaw and jawbone,

Loosening and releasing all tension in this area.

And this golden light continues flowing down your neck into each shoulder,

Smoothing,

Releasing,

Allowing those muscles in your shoulders to let go and relax.

This warm golden light continues down each of your arms,

Smoothing out the muscles,

Releasing tension,

Releasing tightness as it just moves down your forearms,

Through your hands and fingers,

Down to your fingertips.

You might notice some tingling in your fingertips and that's perfectly okay.

And you notice that this golden light is flowing down from your neck and shoulders,

Down your back,

Down your spine,

Slowly moving down vertebrae by vertebrae,

Soothing,

Releasing any tension,

Any tightness in this area.

It continues to radiate out from your spine,

Through your back,

Your upper back,

Your middle back and your lower back,

Sending out this beautiful energy into your body,

Allowing your body to deeply relax.

Your whole back feels warm and relaxed.

And now you notice this golden light is beginning to flow down the front of your body,

Through your chest,

Into your heart,

Smoothing out the muscles in your heart,

Releasing any pressure and tightness there.

Soothing,

Healing with this beautiful,

Warm,

Golden energy,

Moving down through your solar plexus now,

Bringing healing there and down into your stomach area,

Letting go now as you relax your muscles and imagining this golden light penetrating down into your hips,

Your buttocks and groin area.

And it moves down into your thighs,

Smoothing away any muscle tension in your thighs,

Continuing to move down into your knees,

Your shins and calves,

Right down to your feet,

The soles of your feet,

The top of your feet,

Down to your toes,

Right down to the tips of your toes.

Deeply relaxed now,

Deeply relaxed,

Letting go,

Feeling free,

Feeling at peace,

Feeling the warmth of that light flowing,

Swirling all through your body now,

A healing golden light flowing in and through your entire body.

Just like a gentle breeze blowing across every muscle,

Tendon,

Bone and cell throughout your entire body,

Flowing in and around your body,

Healing as it moves and sheds its energy.

Allowing yourself now to simply rest in this place of total body relaxation.

And as your body relaxes,

So too does your mind,

Relaxing from all the thoughts that you occupied during the day,

The worries,

The ideas,

The plans.

Just let them go now as you rest in perfect stillness.

Take your attention to your eyes and the dark space behind your eyes.

Imagine now a lake in this dark space,

A lake filled with ripples.

Notice as the ripples become further apart.

Then they begin to slow down until you can barely notice any ripples at all.

Slowly the lake becomes still,

Calm,

Peaceful.

This is your inner space of peace.

This is where your mind is still.

This is where quiet and calmness can be found.

Allow yourself to be in this space where it is totally calm and peaceful,

Quiet and still.

Enjoy this place for a moment,

Telling yourself that you can experience this sense of peaceful stillness anytime you want by simply closing your eyes and focusing inward to that special place behind your eyes.

And the good thing about being in this state of total relaxation is that your subconscious mind is very open to change.

So let's take this opportunity to instill confidence into your being.

Let your subconscious mind provide you with a memory of a time when you felt really good about yourself.

Perhaps you had accomplished something that you were really proud of.

Or maybe you were being complimented for your efforts.

The content of the memory is not important.

What is important now is the feeling that this memory generates within you.

We've all had that special moment when we felt really proud of ourselves for something that we've said or done.

Or it may have been a compliment that someone paid us that triggered off those wonderful feelings.

So just allow a memory to surface now of a time when you felt really confident,

Really good about yourself.

You felt that you really mattered and that others appreciated you for who you are.

And when you have that memory,

I want you to expand upon it.

See the situation that you are in.

What are you doing and who are you with and where are you?

And then fill in the details.

The time of year.

Is it spring,

Summer,

Autumn or winter?

And what is the time of day?

Is it morning or evening?

What are you wearing?

What can you see?

And hear what is being said,

If anything is being said.

And listen for any other sounds or smells.

And now focus on the feelings.

I want you to really remember how it felt inside.

Those good positive feelings.

Strong feelings.

Confident and self-assured feelings.

And you can allow those good feelings to grow stronger and more positive whilst you take in a really long deep breath in through your nose and press together the thumb and middle finger of the right hand.

Because in the future,

Whenever you take in a really long deep breath through your nose and press together the thumb and middle finger of your right hand,

You are going to feel those good strong confident feelings.

And you can feel these good feelings anytime you wish,

Anywhere,

In any situation.

Because these good strong confident feelings are becoming more and more a part of you.

And you are becoming that stronger,

More confident person.

And remember,

Anytime you want to feel even more confident,

All you need to do is breathe in that really long deep breath and press together the thumb and middle finger of your right hand and you will feel those good strong confident feelings,

Feeling your being.

You can feel wonderful,

Calmer,

More relaxed and much more confident than ever before.

And now I want to instill one last thing into your subconscious mind.

I want you to tell yourself that from now on you will only focus on the positive things in your life.

What you tell yourself in your mind determines how you feel.

Your thoughts determine whether you feel happy or sad,

Anxious or calm.

So tell yourself now that you will focus on the positive aspects of your life.

You will appreciate every little blessing in your life,

No matter how small.

Is there something right now that pops into your mind?

Something you feel really grateful for?

Maybe it's just an appreciation for being alive.

Whatever it is,

Focus on that for a moment and whisper a word of thanks to the universe.

And as you express gratitude,

Notice the feeling that you get in your heart center,

A feeling of love and expandedness.

Allow that feeling to grow and know that you are a loving being.

You deserve all the good that life has to offer.

You are accepted and loved just for who you are.

You need not do anything to earn this love.

You simply are loved.

Accept this.

Accept yourself.

And in a moment,

I want you to begin coming back to full awareness.

And when you do,

You will feel wonderful,

Like you've just had a nice long nap.

You will feel full of energy and enthusiasm.

Your mind will be calm and at peace.

And these wonderful feelings will continue into the night and for the next day.

So bringing your awareness back now to the room that you're in,

To your body touching the surface that it's on,

Wiggling your toes and fingers,

Taking in a nice deep refreshing breath and letting it go.

Taking yourself for taking this time to relax,

Rejuvenate and instill more confidence into your being.

Moving around a little now,

Stretching your body and when you're ready,

You can open your eyes and wake up completely,

Feeling refreshed and renewed.

Reviews

Thank you ! Your voice is calming and imprints goodness 🦋

Thank you Barb. This is a beautiful, immersive visualization, it bought me back to a time of positivity, optimism and confidence. The sound quality and music mix are also well done.

This was just what I needed. This mediation brought me peace, helped me fully relax and remind me confident moments from long ago as well as recent events. I plan to revisit this meditation in the future.

Amazing. Thank you. I am very sick, and your voice and words help.

Wauw what an amazing meditation 🙏❤️😇 ✨ thank you for this!

L💙ved this so much. Very beautiful and voice. I loved the intermittent bells. This will be a meditation I come back to again and again.

Wonderful thank you 🙏

So peaceful and calming

Surprisingly content after doing this meditation. Also really like the musical background and relaxing voice.

Loved the imagery, music, calming effect, and affirmation paired with Mudra for later. Thank you!

very easy to get relaxed in this meditation. love the music.

I'm using this meditation daily to help with the constant anxiety and self doubt I have been carrying around for years. Thank you 🙏

Extremely helpful, I shall listen again when stressed. Thank you.

extremely relaxing - just what I needed - thank you!

amazing and very soothing and helpfu!

Really great. Puts all that positive energy back into your kind and body and really boosts the getting back on track process. Love it!

Awesome guided meditation! Pleasing voice, good guidance and gentle background music. Thank you!

Very very nice, loved the length overall and nice finish too.

Simply perfect. Thank you.

I found this deeply relaxing and restorative. Thank you.