Relaxation - Building A Safe Place

This is a relaxation exercise to improve focus, resilience, and relaxation. First, I guide you through a body scan to increase relaxation, then we build a safe place in your mind's eye for healing and relaxation. We end with you in the present moment with relaxation, safety, and alertness. Thank yourself for choosing to relax today.

Transcript

My name is Dr.

Kate.

I'm going to be leading you through a relaxation today to help you relax,

Deal with any discomfort that might come up.

It's kind of like watching a movie or reading a book where you get so involved that you forget about everything else going on around you.

I'm going to show you how you can use your imagination to enter a state of focused attention and physical relaxation.

If you hear sounds or noises in the room,

Choose them to deepen your experience.

Remember always that if you feel afraid at any time,

Open your eyes and feel your feet planted firmly on the floor.

You're safe and you're in control of our meditation today.

Let's begin your relaxation.

First,

Look up as far as you can.

That's right.

Way up towards the top of your head.

Keep looking up.

Let your eyes close slowly and take a deep breath.

Hold.

Breathe out slowly.

Relax your eyes.

Let your body relax.

Relax.

Relax.

Nice work.

Continue to imagine your body relaxing.

Relaxing into your chair with a cushion.

Each breath deeper and easier.

Imagine yourself relaxing in a safe place where you are comfortable and feel protected.

Pool or lake.

Just relaxing in space.

Each breath deeper and easier.

Notice how with each breath you let a little more tension out of your body as you continue to let your body relax safe and comfortable.

Each breath deeper and easier.

That's right.

Now with your eyes closed,

Remaining in this state of relaxed concentration,

Notice where your body is right now.

Where do you imagine yourself being?

What is it like?

Can you smell the air?

Can you see what's going on around you in your mind's eye?

Can you hear pleasant sounds or silence?

Feel comfort and relaxation taking over as you continue to relax.

Relax.

Relax.

Now you can continue to be in a safe and comfortable place.

Your body is in this room but your mind doesn't.

So you can bring your mind somewhere you'd rather be,

At the beach.

That's right.

Continue to relax.

Each breath deeper and easier.

Relax.

Relax.

Relax.

Continue to relax.

Each breath deeper and easier.

If you notice any discomfort,

And there may be some,

Don't worry about fighting it.

You can acknowledge it and you can transform the sensation.

If you feel discomfort,

You might find it helpful to make that part of your body feel warmer,

As if you were in a bath or cooler,

If that's more comfortable,

As if you had cool water or ice or snow on that part of your body.

Continue to relax.

Continue to breathe all the way down into your diaphragm and as you exhale,

Let go of any tension.

Breathe out slowly,

Letting go.

Pause for a moment and then take another breath.

Notice any tension in your body and begin to let go.

If you're feeling tense,

Repeat that process a few times as you begin to let go,

Beginning to relax.

Hold a healing space around you.

Focus only on your quiet breathing and on the sound of my voice.

Allow yourself to continue to relax.

Create a healing time,

A time of peace and safety.

Relax your body.

Relax your mind.

Focus only on your breathing and the sound of my voice and letting go.

Relax your feet and ankles.

Allow your feet and ankles to become very relaxed.

Wiggle your toes.

Let any tension out.

Allow this relaxation to drift up into your calves and your knees.

Relax those muscles in your legs,

Even relaxing the bones.

Let the warm feeling of relaxation spread up your legs.

Allow the warm relaxation to drip up your thighs.

Relax the muscles in your thighs.

Gently relax your hip.

Relax your lower abdomen.

Relax your lower back.

Feel the warm comfort and relaxation spreading throughout your core.

Let the relaxation gently drift.

Let it drift up into your solar plexus and into your chest and your lungs to just let go.

Relax even more.

Let the relaxation warmly embrace your heart and your lungs and relax.

Notice how gentle and quiet your breathing is becoming.

You're very relaxed and warm and safe.

Let the relaxation drift around to your back.

Relax each bone in your back and all the muscles and all the nerves.

As the relaxation feels your shoulders now,

Gently spilling over your shoulders,

Down to your elbows.

Relax your forearms.

Relax your wrist.

Relax the palms of your hands and flex your fingers.

Just floating in warm relaxation.

Relax your neck.

All that tension holds your shoulders up tight around your ears.

Relax.

Let your shoulders drop now.

Let the tension go.

Relax with feelings of warmth and safety.

Allow the relaxation to drift up the back of your scalp and into your head.

Relax.

Each breath allows you to become more and more relaxed.

Let the relaxation drift up into your eyes,

Your nose,

Your mouth becomes so relaxed.

Your tongue relaxes enough to drop away from the roots of your mouth.

Your jaw drops just a little.

You're deeply relaxed.

Breathing in and out slowly.

More and more relaxed and warm and safe.

Scan your body for any remaining pockets of tension.

Let the tension go.

Allow relaxation to take over your entire body.

You're warm,

Relaxed,

Safe.

In your mind's eye,

You find yourself in a safe and beautiful beach oasis.

Perhaps it's not a place you've ever seen before,

Except in the beauty of your own mind.

The beach is beautifully safe.

Allow images to come.

For in this place of safety,

No one can come without your invitation.

In this place of safety,

You are always at peace.

Allow images to come.

Notice the sky at your favorite time of day.

Is it a blue sunny day or a sunset over the water at night?

In this place,

At this most perfect time of day,

At this season,

The temperature that you like most on your skin,

Allow your senses to become more and more alive.

Look at the surroundings.

Allow yourself to see,

Not with your eyes,

But sense with your heart.

Each time you come to your safe place,

You may develop it,

Allow it to become more and more beautiful.

Allow yourself to see what is here today.

Notice the color of the trees or flowers or sand or water.

The colors and textures come alive for you in this beautiful and safe place.

Listen to sounds of safety.

Perhaps you hear birds or splashing or the sound of wind in the palm trees.

Allow yourself to create a place of tranquility and peace that is always yours,

Always safe.

Breathe in the safety and warm comfort and breathe out any fear.

Breathe in safety and warm comfort and breathe out any fear.

As you breathe in,

You can even smell the smells of safety,

Perhaps salty air,

The sweet smell of a flower.

Breathe in the smells of your safe place.

It's so safe here.

You can even taste the salty air as you lick your lips.

Let yourself bask in the safety and the peace.

Allow yourself to walk around,

To be in this place,

To notice more and more,

Create more and more in this place.

Perhaps you would like to build a shelter of some kind,

Cottage,

Tent,

A treehouse.

If it's already there,

You may add to it.

Plant flowers,

Add a splash of color,

Add special places or rooms to your safe place.

Create anything that you would like.

Is there a large comfy couch or a beautiful grand kitchen?

Perhaps a warm and comforting pool?

Create special places for special kinds of healing,

Special places to wash away any fear or pain.

Create a waterfall or a pool of healing warm water.

Stand under the waterfall to wash away any fear.

Let the healing waters wash over you.

Each time you come to the waterfall or the healing pool of water,

You can wash away more and more of the past.

Each time you visit this waterfall or pool,

You're cleansed and rejuvenated and anything you don't want is washed away.

Wash away the pain.

Wash all of it away as you are ready.

When you're finished,

Step up out of the water and you will find a fluffy rope and a warm towel to dry and warm yourself.

Now allow yourself to continue walking around your safe place.

You find a place for a healing garden,

A place that's just for your healing.

You can plant anything you would like.

Plant wishes,

Dreams for the future,

Plant seeds for your healing.

You can weed out what you want to be finished with.

Take some time.

Look around.

Walk around.

And now find your favorite place in all of the safety.

Walk around until you find just the right place.

Sit down,

Get comfortable,

Continue to relax.

Breathe in the safety and the peace.

Breathe out any fear.

Breathe in safety and peace.

Breathe out any fear.

Breathe in safety and peace.

Breathe out fear.

Just be in this place as you breathe and heal.

Stay in this place as long as you would like.

What does it look like?

What would you like to do?

Are you waiting for a relaxing boat ride?

Are you lounging in a beach chair with warm water lapping your toes?

Breathe in the safety of this beautiful place and breathe out any fear or anxiety for you are safe.

You need to relax.

And now you can gradually come back to a state of alert consciousness.

As you re-alert yourself,

You'll continue to feel comfortable and relaxed.

That comfort will stay with you for the rest of the day.

When you're ready,

Slowly,

Gently open your eyes,

Blink a few times softly,

Take in a deep breath,

And let it out slowly.

One more.

You are now awake and alert,

Feeling safe and at peace.

Say thank you to yourself for taking this time today to heal and recover and relax.

Thank you.