Welcome to this visualization for deep relaxation.
Allow yourself to get into a comfortable position where you can remain for about 15 minutes.
This time is just for you,
Like having a mini vacation from your day right now.
Feel your body resting on the surface upon which you're sitting or lying.
Feel the support underneath you.
Allow yourself to give into that feeling of support,
To know that for the next 15 minutes or so,
There's nowhere else to be,
Nothing else to do,
Except to be present for yourself right now.
This is a gift that you're giving yourself.
It's healthy to let yourself replenish.
By doing nothing,
You're doing a lot.
Bring your awareness to your breath flowing in and out.
Notice the rhythm of your own breathing and follow it as it comes in and as it goes out,
Like waves at the ocean.
With each wave of breath,
Give yourself permission to relax,
To let go of anything you don't need to hold on to right now.
Notice the sensation of breath in your body.
How does it feel?
Don't worry about thoughts that may arise.
Let them come and go.
Bring your awareness back again and again to your body,
Your breath,
Your steady companion.
Let go of any effort of breathing and notice how your body is being breathed.
Notice the energy of your breath flowing from head to toe and back up from your toes to the top of your head.
I invite you to begin to scan your body from head to toe.
As you do this,
Notice places that might feel tight,
Constricted.
Notice muscle tension.
Also notice places that might feel more spacious or open and any other sensations present.
Bringing your awareness to the top of your head,
Begin to scan for any tension or tightness in your scalp,
Behind your eyes.
Notice your facial muscles,
Your jaw.
Begin with each breath that you're drawing in a soothing light,
Whatever color you choose,
And bring this light into your body.
Let it spread through your head,
Softening and soothing,
Releasing and relaxing as it goes.
This is just an invitation.
Find whatever images work for you.
Begin to bring this light down through your shoulders and neck.
Let go of anything you don't need to hold onto.
Feel the light spreading down your torso,
Bringing health and healing to your internal organs.
Allow the area around your heart to take in this light.
Allow for any relaxation to spread down your back and through your arms into your fingertips.
As you relax deeply,
The vibrant energy of your own body is able to flow more freely.
You're able to rest in the safety and peace that lies within.
Allow the light of relaxation to spread through your hips and pelvis into your legs.
Each breath is an opportunity to bring space to any places in your body that feel tight or constricted.
Feel your body soaking in relaxation and peace,
The way a sponge soaks in water.
Begin all the way through your body,
Down to your feet,
And let them relax.
Envelop yourself in the safety of this moment.
Now imagine bringing yourself right now to a place in your mind that is safe,
Serene,
And peaceful.
This is a place where you can rest,
Heal,
Restore,
Rejuvenate,
And recharge.
It might be a real place where you've been,
Or an imaginary place.
Allow yourself to go there now.
Picture the details of this place in your mind.
What does it look like?
What colors surround you?
Look around and take it in.
Allow your body to relax deeply as you take in the sounds and sensations,
The aromas and sights of this place.
In this place you have access to your own inner wisdom and inner knowing.
Ask yourself what it is that you need to replenish most deeply right now.
Do you need trust,
Ease,
Strength,
Calmness,
Gratitude,
Joy,
Playfulness,
Safety?
Notice what it is that you need in this moment.
With each breath in,
Imagine that you can draw into your body whatever it is that you need to fill yourself up.
Call to mind anything that helps you do this,
Remembering what it feels like to experience ease or strength or peace,
Whatever you specifically need,
In your body.
Invite these resources to settle into your body,
And with each breath out,
Allow this feeling to flow through your body from head to toe.
Look in the nourishment that you need,
Like a tree after the rain.
You might even imagine deep roots,
Like tree roots,
Growing out through the soles of your feet going down deep into the earth.
And with each breath in,
You draw up that nourishment through the roots,
Through the Now put your hand on your heart,
And send yourself some compassion,
Some kindness.
It can help to physically feel your hand on your heart,
Or in the center of your chest.
Let this compassion flow through you as you acknowledge your challenges,
As well as your tremendous strengths.
Say to yourself,
May I feel peace within,
May I have what I need to replenish my mind,
Body,
And spirit.
May I be at ease.
Now think of people in your life who you love and care about,
And send them these good wishes,
Saying,
May you feel peace within.
May you have what you need to replenish your mind,
Body,
And spirit.
May you be at ease.
Now send these wishes of care and compassion out into the world,
Saying,
May you feel peace within.
May you have what you need to replenish your mind,
Body,
And spirit.
May you be at ease.
Bring your awareness back into your body,
Noticing any places in your body that have been able to relax,
Noticing any open spaces,
Noticing positive emotions that you may want to carry with you into your day or evening.
Know that these are resources within you that you can draw on any time you need.
Taking your time,
Come back into the room whenever you're ready.
