Let's start by becoming comfortable wherever you are,
On a bed,
A chair,
Or on the floor.
Wiggle around a little bit until you feel at ease.
Adjust the cushions.
Move your legs and arms until they are comfortable.
As you ease yourself into comfort,
Tell yourself this is a time just for you.
Put aside all worries,
Concerns,
Or issues that you're dealing with in your life at this moment.
Take time out to relax,
Replenish,
And renew your spirit,
Closing your eyes,
Allowing them to gently relax.
Take a nice deep breath in,
And when you get to the top of your breath,
Let it go with a big sigh.
Doesn't it feel good to sigh away the troubles and worries of your day?
In your own time,
Take another two or three deep breaths and sigh them out.
Let your sigh be audible.
Really release the tension as you breathe out.
Letting go now.
Begin to slow your breathing down a little.
As you breathe in,
Imagine you're breathing in a beautiful,
Warm energy.
And as you breathe out,
Imagine releasing any anxiety,
Tenseness,
Fear,
Or sadness.
Let them go as you breathe out.
And as you breathe in,
Allow the warm energy to fill those spaces you have cleared.
Allow this warm energy to flow throughout your body,
Moving through all the places that are tight and contracted,
Easing them,
Loosening the muscles,
Unwinding the knots,
Bringing calmness and peace.
And as your body relaxes,
Let your mind begin to unwind.
Let go and relax.
Allow any thoughts to dissipate with each breath you take.
As you take a nice,
Slow,
Deep breath in,
Gather up all your thoughts and breathe them out now.
Letting them go for now,
Allowing yourself to have this time to be free of all thinking processes.
You have plenty of time to think after this relaxation.
So just for now,
Let your thoughts go.
Begin to focus on the feelings and sensations in your body.
How is your body feeling right now?
What do you notice as you scan your body?
Are there any parts that hold tension or tightness?
Take your focus now to your feet and just imagine the muscles in your feet letting go and relaxing.
Letting go of each toe,
The big toes,
The second toes,
The third,
Fourth and fifth toes,
Loosening and relaxing each foot,
The sole of the foot,
The heel and the top of the foot.
Then your ankles and calves,
Allowing the muscles of your calves to unwind and relax.
Letting go of tension in your calves,
Releasing and relaxing this area of your legs.
And as your calves are relaxing,
Allow this gentle relaxation to flow up into your thighs,
Bringing release to all those muscles and tendons in your thighs.
Allowing them to unwind,
Smooth out and deeply relax.
You might notice now how very relaxed your legs feel from your thighs all the way down to your feet and toes.
They may feel quite heavy as they just drop down deeply and comfortably.
Noticing now as the relaxation begins to spread up into your hips,
Flowing in and around your pelvis area,
Dissolving and releasing any tension in this area.
And shortly you may notice how this relaxing sensation moves up into your stomach,
Allowing your stomach to let go of any tightness or tension as it just sinks down softly and gently.
Let it all go now as this gentle sensation of relaxation spreads up into your chest,
Unwinding and loosening your chest muscles.
Take a deep breath into your chest now and as you exhale,
Relax those muscles in and around your chest,
Relaxing your heart,
Allowing the soothing,
Gentle warmth of relaxation to bring healing and comfort to your heart.
You might notice now how very comfortable your body is beginning to feel as you rest and relax and let go,
Drifting deeper and deeper into a more relaxed and tranquil state.
And as you relax deeper,
You might notice how the gentle sensation of relaxation moves up into your shoulders,
Spreading through the muscles and tendons in your shoulders,
Allowing your shoulders to drop and release all tension and tightness now as you let go more and more.
No need to hold on,
No reason to be burdened by anything at all,
Just resting,
Relaxing,
Floating and drifting in a sea of peacefulness and comfort.
As your shoulders drop down and relax,
You feel relieved,
Lighter and more deeply relaxed.
And you notice how this relaxation just naturally begins to flow down your arms like a gentle river of relaxation,
Releasing any tension and tightness in your arms,
Your elbows,
Your wrists and your fingers,
All the way down to your fingertips.
You might notice tingling in your fingers and that's okay.
They might feel numb or heavy and that's fine too.
Your whole arms might feel so heavy,
So relaxed,
So heavy.
It may feel like you cannot even lift your arms,
They are so heavy.
And very soon,
You might notice this comforting relaxation moving up into your neck and face,
Soothing as it spreads and releases tension and continues to penetrate all those muscles in your neck and your face.
Your neck unwinds and unravels any tight,
Bound up areas and it begins to feel relaxed and soothed.
Your jaw also releases the tension that it's been holding and you allow your lips to part just a little bit and your tongue to rest gently on the top of your mouth.
Your cheeks relax and all the muscles around your eyes let go and relax.
And all the tension in your forehead releases and relaxes as all those muscles just smooth out and let go.
And this relaxing feeling begins to spread out over your head,
Completely covering your entire head and your face with waves of comfort and relaxation.
Letting go and relaxing into a deeper and deeper level of peace and quietness as your body gives up any last desire to hold on to any tension or tightness.
Your whole body now completely and totally at rest,
Perhaps feeling very light,
Like it could almost float up into the heavens.
Or maybe it feels very heavy,
As heavy as anything you have ever felt before,
So heavy in fact you could not lift it no matter how hard you tried.
And I wonder if your body feels warm,
As though a warm liquid was soothing you from the inside out.
Or perhaps you have sensations of a cold liquid flowing within you,
Cooling and refreshing your body from the inside out.
Whatever your body feels is perfectly okay,
As long as it is totally relaxed and drifting in a beautiful blissful state.
You are drifting and floating,
Drifting and floating,
Feeling very peaceful,
Very calm,
Very relaxed.
And you continue to float and drift downward,
Deeper and deeper,
Floating and drifting,
Drowsy and peaceful.
And now you notice a staircase leading down into a beautiful,
Peaceful place.
And you approach the staircase and notice how easy you can just step down each step,
Down into a relaxing,
Special place.
In a moment,
You will take the first step down,
And as you do so,
You will relax even deeper.
And with each step you take,
You will relax more and go deeper into that place of total and complete bodily relaxation.
You will count backwards from ten to zero,
And as you do so,
You will take a step down,
Relaxing more as you count each step down.
Taking the first step down,
Relaxing more,
Counting down to the ninth step,
Going deeper.
The eighth step,
Deeper still.
Seven Six Five Relaxing more and more deeply.
Four Three Two One Zero You are drifting deeper and deeper as you approach your special,
Peaceful place.
And now you will go down another set of stairs,
Counting like you did before.
With each step down,
You will relax more deeply.
With each step down,
Counting now.
Ten Nine Eight Drifting down.
Seven Six Five,
Deeper still.
Four Three Two Relaxed and calm.
One Zero And now you find your special place.
It is a place where you feel totally at ease.
Totally safe.
Completely comfortable and relaxed.
It may be somewhere familiar to you.
Perhaps a beach or mountain.
Or it may be somewhere that you've seen in a travel brochure or even dreamt of.
Just allow the place to come into your mind's eye now.
And be a part of this place.
Notice how beautiful it is.
Notice all the colors you see.
And the smells and aromas you sense there.
Perhaps you can smell sea air.
Or the scent of the rainforest.
Or flowers.
Or there are trees in your special place.
And maybe a stream or a waterfall.
Or are there birds and craggy outcrops along a coastline.
You can create your very own special place.
Make it the most peaceful,
Beautiful,
Tranquil place that you can imagine.
And then explore this place as if you were there right now.
How do you feel in this special place?
Peaceful.
Calm.
Relaxed.
Still.
And notice how expanded you feel.
As if something bigger than you is opening your heart and filling it with love and power.
In this special place you can feel strong and confident.
Alive and vibrant with life-giving energy.
This is your special place.
A place you can come to when you need refreshing.
When your energy is drained.
And you need to recharge your batteries.
All you have to do is relax and visualize your special place.
And then bask in its beauty and tranquility.
And the good thing about being in this state of total relaxation is that your subconscious mind is very open to change.
And willing to accept new ideas and beliefs.
And there are some old messages from the past that need to be changed into positive messages.
And now you see one of those negative messages written across the sky.
Just like one of those airplanes that write slogans across the sky.
And just as quickly as you see the negative message,
It begins to fade away.
Dissolving right before your eyes.
Then another negative message appears.
And it too fades away.
I wonder how many messages you received that told you that you weren't good enough.
That you were bad or flawed in some way.
That you didn't deserve things.
Just allow each message to appear across the sky.
And then watch as it fades and dissolves into nothing.
And now you access the deeper truth about yourself.
From that wise and compassionate part of you.
The truth of who you really are greets you.
And the deeper truth is that you are a beautiful,
Loving being who deserves love.
You are good enough,
Valued and cherished just for being you.
In your life you have always done your best.
Sometimes you could at the time.
Sometimes you made mistakes.
But doesn't everyone make mistakes in their life?
And isn't it part of being human to make mistakes?
And we all have unhealed wounds that sometimes stand in the way of us being the very best that we know we are capable of being.
But isn't that also part of being human?
We all have flaws.
And that's okay.
But underneath your flaws and mistakes is the beautiful,
Loving person that you are.
And as you listen to these words,
You know that they are truth.
And you accept them as truth.
And you know the deeper truth about yourself is that who you are matters.
Your feelings,
Your needs,
Your desires all matter.
You deserve to have all the good things in life.
And now you notice some positive messages appearing across the sky.
Messages like,
I am valued.
I know I am loved just for being me.
I am worthy.
I am important.
I am filled with light and love.
I am a child of the universe.
I deserve love.
I am enough.
I exist.
Who I am is enough.
I have a right to be here.
I have a purpose and destiny.
I am courageous.
At my core,
I am beautiful.
I am deeply loved.
My essence is love.
I belong.
I am safe.
And because you are so open and receptive now,
You allow these positive messages to filter into your innermost being.
You accept these messages as true.
You welcome them as reflecting your true self.
You know that who you really are and who you have always been is this loving,
Beautiful person.
And it has only been the conditionings and beliefs that you picked up from others when you were too young to have an opinion that have covered this truth.
But now you see it and you accept it.
You are a beautiful,
Loving,
Spiritual being living in earthly existence.
You deserve love.
Your very essence is love.
You came here to love and to be loved.
And you deserve this love.
Your very existence is enough.
You are enough.
And now you choose one positive message that you make your personal mantra.
You choose one that you most resonate with.
I am valued.
Or I am worthy.
Or I am safe.
I will read the list again.
And you can choose the one that stands out for you.
Or choose two or three,
That's fine.
I am valued.
I know I am loved just for being me.
I am worthy.
I am important.
I am filled with light and love.
I am a child of the universe.
I deserve love.
I am enough.
I exist.
Who I am is enough.
I have a right to be here.
I have a purpose and destiny.
I am courageous.
At my core,
I am beautiful.
I am deeply loved.
My essence is love.
I belong.
I am safe.
Just allow one or two messages to be yours.
This will be your personal mantra to yourself.
You can use it anytime you need reminding of your true self.
Just say it to yourself now,
Two or three times over in your mind.
And now you can create an anchor for this mantra.
Placing your thumb and forefingers on both hands together.
Say your mantra again a few times while having your thumb and forefinger on each hand together.
Forming an anchor.
Feel the truth of your mantra as you say it in your mind or out loud.
As you form this anchor with both of your hands.
Feel the truth of it pulsating in your body.
And now just let it go.
Let go of your anchor,
Relaxing and breathing and enjoying the blissful state that you are experiencing right now for a few minutes longer.
And very soon I will count from one to ten.
And as I do so,
You can begin to come back to full conscious awareness.
But for now,
Just relaxing and enjoying this state of relaxation,
Calmness,
Peacefulness.
So now I want you to begin coming back to full awareness as I count from one to ten.
And when you do,
You will feel wonderful,
Like you have just had a nice long nap.
You will feel full of energy and enthusiasm.
Your mind will be calm and at peace.
And you will be alert,
Full of energy.
And these wonderful feelings will continue into the night and for the next day.
Coming back now.
One,
Two,
Three.
Aware of your body touching the surface that it's on.
Four,
Five,
Six,
Wiggling your toes and fingers.
Seven,
Eight,
Beginning to open your eyes.
Nine,
Ten,
All the way back now,
Feeling good,
Feeling at peace,
Feeling wonderful.
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