Your Protective Shield

Allow only helpful, calm thoughts and feelings to surround you and flow from you with this soft, gentle meditation. This meditation will help you discover and create a safe protective shield, or bubble, for you to use anywhere and at any time.

Transcript

Hello and welcome to this relaxation track.

I hope you enjoy this track and that it helps you to feel more relaxed and more comfortable.

As always with relaxation tracks and meditation tracks,

It's a good idea to use headphones.

It's also a good idea to turn off any mobile devices or other devices that may interrupt or disturb your time here.

So you can put those on airplane mode or silent for the next 15 or 20 minutes.

Find a comfortable place where you can either sit comfortably or lie down.

If you are sitting,

Place your feet flat on the floor and rest your hands on your thighs.

If you're lying down,

Rest your hands by your side or gently rest them on your tummy.

This particular relaxation will help you to create an imaginary protective bubble.

A bubble that you know is there.

A bubble that you create for you to use at times when you feel perhaps stressed or anxious or when you are either in situations that are stressful or you know that you are going to be in a stressful situation that you can't avoid.

This protective bubble will help you to stay focused,

Calm and relaxed when you're in those uncomfortable situations.

And so for now,

Just bringing your mind to the present moment,

Adjusting your position for maximum comfort and just taking any notes of any areas in your body that feel particularly tense,

Tired or even sore at this moment.

And as you do that,

I'd like you to take a nice deep breath.

Breathing in through your nose and out through your mouth.

And again,

Another inhale.

In through your nose and out through your mouth.

And again.

And this time as you exhale,

Just notice and allow those areas that feel tense,

Tired,

Weary or sore.

Just allow those areas to soften and relax with each and every out-breath.

Gently allowing your eyelids to close and begin to allow yourself this time to relax.

To let any cares or worries go.

And just focusing on this moment in time.

Because at this moment in time,

You're safe here,

Relaxing comfortably and just listening to the sound of my voice.

You can let your cares and worries go.

Because nothing else matters at this moment in time except your comfort and your relaxation.

So you can switch off your thoughts and allow this time for yourself,

For you to rest completely and feel more and more relaxed.

You can let go of any worries or problems that may have been in your mind lately.

There's no need to fight any unwanted negative thoughts because they'll soon drift out of your mind just as easily as they came in.

I'd like you to take a couple of deep breaths now.

Slowly filling your lungs with breath shape.

Noticing your tummy expanding as you breathe in.

And then exhaling slowly noticing your tummy softening and relaxing with each and every out-breath.

And as you feel more relaxed,

Your breathing will just gently and automatically slow down.

And you'll notice just how much more relaxed you feel.

More and more comfortable.

Even in these few short moments,

You can feel your whole body relaxing.

Feeling heavier and sinking into the chair that you're sitting on or wherever you're lying down.

Noticing that your whole body,

From the top of your head to the tips of your toes,

Feels just a little bit more relaxed.

And can continue to feel more relaxed as we continue with this meditation.

And drifting down into a lovely,

Relaxed,

Comfortable place.

And just feeling your entire body resting and relaxing as you allow all distractions to just fade away.

As you concentrate now on your breathing,

Imagining that you're breathing in pure relaxation and exhaling all tension in the body.

Feel all the tension leaving your shoulders and chest.

Feel those areas softening and relaxing.

Breathing deeply,

Easily and regularly.

So easy and effortless you can relax more and more.

Feeling your back and your tummy,

Your hips and your legs,

Knees,

Ankles and feet.

Feeling more and more relaxed as you continue to breathe softly and deeply.

Noticing the muscles in your face have softened and relaxed.

Your eyes have closed and you feel so comfortable.

You feel warm and safe.

You may have noticed that some areas of the body relax so easily.

Focus and concentrate on the areas of your body that you find to be the very most comfortable parts of your body.

Concentrate and focus on those areas now.

Bringing your attention to those areas and just noticing what it is about those areas that make you feel relaxed and comfortable.

Perhaps those areas feel warm or heavy.

They may feel soft.

There may be a tingling sensation there.

Focusing in on all the sensations in those areas.

Most relaxed and most comfortable parts of your body.

I'd like you now to focus on that part of your body that feels most relaxed now.

Feeling those comfortable sensations of that most relaxed area there.

Perhaps there's a warmth.

Perhaps there's a pulsating.

Just notice and notice that this wonderful relaxed feeling can begin to expand from that area there to other areas of your body like gentle ripples.

Gently moving from that area into the rest of your body.

Taking those comfortable,

Safe,

Warm sensations with them as it goes.

Moving beyond that comfortable place now and continuing to expand to all areas of your body from the top of your head all the way down to the tips of your toes.

Perhaps there's an area of your body that has been particularly challenging to relax.

An area that you would like this warm,

Comfortable feeling to go to and focus on to encourage relaxation.

So just spend some time now allowing those ripples of relaxation to expand throughout your body wherever you need them to go and as you relax even more now you can picture and imagine these ripples,

This relaxation expanding further and further out.

Perhaps like the rays of the Sun or colourful lights.

Gently warming and relaxing,

Softening,

Comforting.

Like the rings of water spreading from a pebble tossed into a gentle pond and the relaxation spreading to every muscle,

Cell,

Fibre and bone in your body.

You're enjoying this tranquil and peaceful relaxation in every part of your body and with every passing moment this feeling of deep tranquility and comfort relaxing as it goes becomes stronger and stronger.

Every cell,

Nerve and part of your body knows and enjoys this wonderful sensation.

This feeling now expands out beyond your physical body,

Out through the pores of your skin forming a protective shield around you and you can allow this feeling to spread or expand far,

Far beyond your own physical body or you can keep it close like a second skin.

This protective shield could also be like a protective bubble enveloping you in these warm,

Relaxing,

Calm,

Comfortable,

Sincere.

And since this protective bubble or shield is your own creation you can use it whenever you wish and you can take it with you wherever you go.

This protective bubble or shield can act as a filter to filter out any feelings or sensations going on around you.

Any situations that feel uncomfortable they can be filtered by your protective shield or bubble and you can allow your protective shield or bubble to only let in those feelings that you wish to experience.

Perhaps allowing only comfortable,

Relaxing feelings,

Allowing only positive sensations,

Allowing only love to filter through your protective shield.

Your protective shield can be completely invisible to others.

You can see through your shield and perhaps you can only allow positive,

Helpful sensations to flow out through the protective shield to others.

So only allowing positive sensations and feelings to come into your bubble and only allowing positive,

Helpful thoughts and feelings to flow out of your protective bubble.

You can experiment with your bubble and your shield.

You can make it as large as you like or keep it close.

You can use it whenever and wherever you choose to.

Perhaps there is a signal or a sign that you can use that will initiate protective shield and bubble to surround you.

You may decide that that's one deep breath and a conscious thought to have that bubble around you.

Practice and see what works for you.

You may have a phrase,

It may be shields up,

It may just be one word like bubble.

Take some time to explore what this bubble and protective shield feels like to you and take some time to imagine how you may use it.

It can be any colour you like or colours.

You may hear music or sounds that comfort you.

Be creative and playful with your protective shield.

Make it your own,

Your unique,

Safe space.

So take some time now to become curious,

Playful about your protective shield or bubble and how you can use it and how you can make it your own.

In a few moments I will end this meditation by counting from 1 to 10 and when I reach 10 you will have returned back to the room feeling relaxed and refreshed,

Empowered and fully awake.

Back to normal wakeful awareness ready to continue the day ahead for you.

1,

3,

4,

5,

6,

7,

8,

9 and 10.

Eyes open,

Returning to normal wakeful awareness feeling relaxed,

Refreshed,

Energised and ready for the day ahead.