Hello,
I'm Bowman Dean and this is Gentle Flow.
This audio is for relaxation and to help with anxiety or elevated stress.
Ensure that you are in a quiet,
Safe place.
You are safe.
You are loved.
You are worthy of being loved.
You don't have to worry about anything.
It will not matter for these 20 minutes.
During this time you will have nothing that you have to do.
Enjoy the relaxation of not having anything to do right now.
Allow your body to prepare for relaxation.
Allow your mind the permission to relax.
You have permission to relax.
You don't have to do anything right now.
Whatever will happen in the future or whatever has happened in the past is not happening in the here and now.
Assume a comfortable position in a chair or laying in the bed or even flat on your back on the floor.
Allow your eyes to softly focus on nothing,
On nothing.
We're gonna take a deep breath inward using the diaphragm.
Breathe through the nose inward and allow it to slowly exhale through the mouth.
Do this two more times as your eyes have a soft focus.
Breathe in.
Fill your lungs all the way up and allow the release slowly.
Breathe in with filling every bit of your lungs and as you exhale allow your eyes to slowly slowly close.
You are safe.
You are relaxed.
Feel the weight of your body.
Feel the way your body reacts to the breaths you are taking naturally in and out.
When you breathe in allow your body to expand.
Feel your chest rise and once you have reached enough air in your chest allow the breath to release.
Focus on your breath.
This is your center.
Notice how your breath expands your chest and even its reaction on your arms,
On your neck,
On your abdomen.
As thoughts come by don't try to block them.
Don't try to stop them.
Just acknowledge your thoughts and allow them to pass and drift away.
Sometimes we have intrusive thoughts that we don't like or we're not accustomed to and we should not judge our thoughts.
We should not judge ourself.
We cannot control our thoughts.
We can allow ourselves to spend more time with them or to just acknowledge them and allow them to continue on their way.
Focus on your breath.
Focus on the weight of your body each time you exhale and you breathe in and your body expands.
You breathe out the weight of your body pushes ever downward.
When you breathe in a lightness fills your body and you almost can feel weightless.
Breathe out and focus on your body.
You can imagine yourself now at the riverside.
A river is before you and the water is gently flowing.
There are trees along the riverbank whose leaves some of them have fallen gently down into the river and on the surface floats these leaves gently flowing down the river.
You begin to enter the water slowly starting with your feet.
You can imagine your feet now gently touching the warm welcoming water of the river.
You set one foot down and you can feel the welcoming round smooth rocks on the riverbed.
The water is warm comfortable.
You can see the riverbed.
The water is clear and you can see fish swimming here and there.
You put another foot in the water.
You can feel the warmth going up to your ankles as you enter the water and move slowly towards the center of the river.
The water slowly increases up your legs feeling more relaxed as the movement continues.
You wade out into the water.
You feel the cool breeze hitting your face and the warm water surrounding your body moving up your legs relaxing your muscles and continuing up your torso relaxing every muscle along the way.
You now stand in the middle of this river.
Warm water is up to your chest and your arms are floating on the surface.
The bottoms of your arms feel the warm welcoming water and relax.
As you stand there your arms floating.
The relaxation continues up your shoulders relaxing every muscle along the way.
Your neck feels relaxed.
You feel relaxation and ease in your jaw and you feel no tension.
All tension and stress has been released.
Relaxation continues up your scalp across your face relaxing every muscle and you feel completely at peace.
You notice the leaves drifting down the river.
You want to reach out and pick one up so you do and you can look at it.
Satisfied with the way it looks you put it back down and it floats away down the river.
You see other leaves you don't do this with those leaves.
Some of them as they float gently down the river their amber yellow and brown colors are beautiful against the surface of the water.
Some of them float past you and can touch your body as they float and then they continue to float by and continue on their journey down the river while you stand there in complete relaxation.
Completely still.
No stress.
Nothing to do.
Everything is exactly how it should be.
Your thoughts are like these leaves floating down the river.
You can't control which thoughts come.
Sometimes you see one unexpected.
Sometimes you stop one of these thoughts and spend more time with it.
Whether you like these thoughts or whether they cause you stress you don't have to spend any more time with them.
You can just acknowledge them and allow them to continue on down the river.
Doing this you can appreciate being in the warm welcoming water without any stress any worry any tension.
You continue to breathe.
You breathe in with your chest and you breathe out.
If ever your thoughts are too distracting you can return to the focus on your breath and breathe and notice the reaction on your body.
You can count the number of breaths you take when you breathe in.
One.
Breathe out.
When you breathe in.
Two.
Continue to count to ten.
Three.
And as you approach ten start again at one and allow this to focus on your breath and center your attention.
You allow your mind to become at ease.
Now we must return to shore.
We do so completely relaxed.
We turn and we begin to step walking along the bottom of the riverbed.
We feel the nice round smooth river rocks under our feet.
The water recedes along the sides of our body continuing to relax and feeling refreshed as we continue to walk in the water recedes down our hips.
Continues down across our thighs and our knees feeling relaxed.
No pain,
No tension.
We feel refreshed.
We come out of the water as our feet leave and one foot rests on dry ground and now the other foot comes out and our body feels completely relaxed and completely refreshed.
And now we allow our body to come from a state of relaxation and peace into a peaceful and relaxed consciousness.
Allow your eyes to gently open.
You can see the world around you.
You can continue your day completely relaxed and live in peace.
If ever intrusive thoughts cause anxiety or stress at any time you can acknowledge them and allow them to drift on down the river with the leaves.
Thank you for listening.
Follow the gentle flow for more.
