Finding a quiet,
Comfortable position,
Somewhere that you won't be disturbed.
Taking a few nice,
Deep,
Slow breaths,
Sending it all the way down to the tummy,
And then exhaling slowly through the lips,
A sense of stillness,
And invite relaxation to wash away any tension or stress in this moment.
You might like to visualize a beautiful,
Cleansing light that's flowing over the crown of your head,
Down your forehead,
Your temples,
Eyelids,
Nose,
Lips,
Cheeks and chin,
Whole scalp and face feeling completely relaxed.
This cleansing light continues to flow down your throat and neck,
Across your shoulders and collar blades,
Washing away any stress or tension in the chest,
The tops of the arms,
Forearms,
Hands and fingers,
All feeling completely relaxed.
This beautiful light continues to travel further down your body,
Across your pelvic bones and sit bones,
Your glutes and thighs,
This relaxation washing away any tension in the knees,
Shins,
Calves,
Ankles,
Tops of feet and soles of feet,
Every single toe clear of any stress or tension,
The whole body feeling completely relaxed,
Completely safe,
Content in this moment.
Now with this relaxed body,
We'll hone in on creating a relaxed mind,
So in the mind I invite you to bring forth a place,
Whether it's based on reality,
Or created by your imagination,
That makes you feel completely at peace and completely safe,
Have a sense of the broader environment to this safe place,
Is there flora or fauna or nature,
Elements such as water,
Crisp air,
A supportive earth under your feet,
Have a sense of the temperature on your skin in this relaxing place,
Is there a breeze,
Or is it still,
Is there a big sky,
Or perhaps it's more snug and closed in,
Be guided by your intuition,
By your experience of safety,
And by setting an intention for peace and comfort in this place,
Are there objects perhaps symbolise protection,
Or give you a sense of security in your comfortable place,
Would you like to bring in some protective archetypes,
Or perhaps people or animals from your life,
Whatever feels right to you,
Honour that something,
And integrate it into this relaxing comfortable space,
Tapping into your senses,
I like to include smells,
Conjuring up certain fragrances or scents,
Perhaps from your life and experience,
That have represented or reminded you of peace,
Relaxation,
Or indeed safety,
Are there particular textures or scents that you know to bring you comfort,
The softness of your favourite blankie,
The hug of your favourite toy or friend,
Perhaps the lovely support of grass under your foot,
If you are still feeling the need for greater protection,
Or safety or security within this place,
You might like to create a barrier of some sort,
Whether it be a boundary,
A fence or a wall,
It could be an energetic orb that wraps around this space,
When you feel satisfied that you have integrated a few ideas and a sense of peace and safety,
Just spend a few moments sitting peacefully,
If you can you might like to turn the corners of your mouth up ever so gently now,
Creating a strong link between this space and your body and mind,
Sending a message of peace and relaxation to the brain,
That this place makes you feel content,
Comfortable,
Relaxed and at peace,
Have a sense of the rhythm of your heart,
Natural and regular,
This place is a resource for you to tap into whenever you are feeling distressed or overwhelmed,
Upset or dysregulated,
The way this place is uniquely yours and yours alone,
You can invite characters into this place when you see fit,
Such as protector or nurturer,
Guides,
The innocent child,
The wise woman,
The wise man,
Loved ones that have left your life and loved ones that remain,
You can imagine that this place restores health and vitality,
It can remind you that you are strong and resilient,
It can encourage you to settle in the quiet and feel safe,
Burden yourself in this place,
Into the environment around you,
Anything that's no longer serving you,
Anything that you know that is draining you,
You can leave here and it will dissolve into nothingness,
It won't be here when you return,
You feel,
Mind is in this place,
Gentle scan of the body from head to foot to perceive any tension that may be,
And if indeed you find tension in the body,
Deepen your breath ever so slightly and send it lovingly to this part with the intention to soften,
Soften and release,
And then bring your attention back to your comfortable,
Relaxed place,
If you feel something else is needed to create more security than you are in this moment and in the future,
And as you're in this relaxed and comfortable place,
It's quiet,
It's still,
It's still,
Tapping back into your senses there,
The sights,
Smells,
Sounds and feel of that place,
And indeed how you feel in that place,
And taking a nice deep inhale,
Sighing it out,
Repeat two more times with a nice big stretch,
Encourage you to practice returning to your comfortable place,
Moments when you are not distressed and overwhelmed initially,
Even just a couple minutes every day until you feel that place is really clear and defined,
And you can produce it on call,
You might like to even draw or paint that comfortable place,
Or write a paragraph describing it,
Or maybe even a poem evoking the feeling that you get in that place,
Practice until you can access it at will,
And then when you are aware that you are becoming more dysregulated in the future,
Take a few deep breaths and return to that place,
If you need to listen to this guide again that's absolutely fine,
With practice you will be able to return to that place of your own volition,
And you can either set a timer,
Or just see how long you can stay in place,
At least a couple of minutes though,
In order to counteract a dysregulated system and restore.
