The Bubble - Guided Practice For Relaxation And Deeper Connection

This guided hypnotic meditation and visualisation, “The Bubble,” is based on a process developed by psychotherapist Terrence Watts to help achieve a deep meditative state. It is a great meditation for people who have logical or analytical minds and is a good starting place for anyone. Once into this deep meditation, you will focus on letting go of stress and worry, bringing peace to your everyday life and a deeper sense of self-love while creating a greater connection with all things.

Transcript

For safety reasons,

Do not listen to this meditation while driving,

Operating machinery,

Or doing anything other than sitting in a safe environment.

Now that you are sitting down and comfortable,

You can close your eyes now or later and allow yourself this time just for you and allow yourself to be as lazy as you want to be.

Listening quietly to the sound of my voice and while you are listening quietly to the sound of my voice,

Concentrating for a few moments on your breathing.

Breathing slowly and steadily,

Breathing as if you were sound asleep or pretending to be sound asleep and imagining perhaps just how comfortable you might be while you are relaxing there.

And while you are relaxing there,

Thinking for a moment about your imagination.

Some people think they don't have a powerful imagination,

While others know they do.

And in reality,

All imagination is powerful.

Because without a powerful imagination,

You wouldn't be able to plan for things to happen in the future or remember things that happened in the past.

You may call them planning or goal setting or anything else,

And you may call them memories or thoughts of the past.

And they are all,

Actually,

Your powerful ability to imagine.

Creating images or thoughts or feelings,

Maybe even sounds and smells or other senses that aren't in the present now.

It is all your powerful imagination.

Some of us can only imagine in images.

Some of us only can imagine with sounds,

While some of us don't see or hear anything at all and only imagine with pure thought or feelings.

And then there are others who can imagine with all of their senses.

However you imagine,

Know that that is okay and simply a reflection of how you experience the world.

Each person is unique and the way each of us imagines anything is based on a lifetime of interacting and experiencing the world around us.

So now that you know that you have this powerful imagination,

Even if you think you didn't know you thought you did before,

Use the power of your powerful imagination to create a representation of yourself in your mind.

And then using the power of your powerful mind to imagine whatever needs to be imagined to make you even more relaxed.

And still thinking about your breathing,

Making quite sure that each breath in lasts the same length of time as the last breath in.

And each breath outwards lasts the same length of time as the last breath out.

Even though each breath in will probably be slightly shorter than each breath out.

Or maybe each breath out will be slightly shorter than each breath in.

And while you're thinking about your breathing,

Noticing perhaps the weight of your head and how it may be feeling heavier now.

And think for a moment where it is you are feeling that heaviness.

Is it in your neck?

Or is it in your shoulders?

Or is it just a heaviness in your head?

And notice how even though your head is feeling heavier still,

You are able to sport it in a relaxed and comfortable manner.

And while supporting your heavy head,

Still listening quietly to the sound of my voice.

And while you're listening quietly to the sound of my voice,

It may be that you'll become aware and remember that you've forgotten to think about your breathing.

And that's okay.

You can just start thinking about your breathing again.

While you're listening quietly to the sound of my voice and what I'm saying to you here now.

And in psychology,

There's a rule called 7 plus or minus 2.

And that means that most people can think of 7 things all at once,

Plus or minus 2.

So you should be able to think of at least 5 things all at the same time.

The sound of my voice.

The steadiness of your breathing.

The weight of your head.

And how you might look from the outside.

And that's 4 things.

So you can think of those 4 things while you're listening to the sound of the music playing in the background.

And that's 5 things now.

And I wonder if you can think about those 5 things and then at the same time notice the way your feet feel on the floor.

And perhaps how your arms feel.

And that's 7 things now.

The sound of my voice,

The weight of your head,

The music playing in the background,

The way you look while you're relaxing.

And your breathing and your arms and your feet on the floor.

And I wonder if you can now add an 8th thing into all of that.

I wonder if your mind is powerful enough to think of 7 plus 1 things.

Adding in perhaps an awareness of the temperature of the air around you.

And then just testing to see whether you can add yet another input into your senses.

So that you're thinking of 9 things all at once.

That's 7 plus 2.

Thinking about all those 8 inputs to your senses.

And then maybe adding an awareness of the way your eyes feel while you're thinking about all those other things.

The weight of your head,

Your breathing,

The music in the background,

How you look from the outside.

The temperature of the air,

Your feet on the floor,

Your arms,

The sound of my voice and how your eyes feel.

The weight of your head,

How you look from the outside.

Your breathing,

The temperature of the air,

The music in the background,

Your feet on the floor,

Your arms,

The sound of my voice and how your eyes feel.

And of course,

When anybody thinks of all these things,

What they're really doing is scanning around for them one after the other after the other.

Very quickly,

So quickly,

It feels as if you're thinking of them all at once.

Finding the available resources of your powerful mind between the different tasks you're attempting to perform all at once.

And that's why some people can think of only 5 things because it's the limit of their memory.

While others can actually think of 9 things.

And I wonder how well your memory is working as you try not to forget those 9 things.

The weight of your head,

Your feet on the floor,

Your breathing,

The music in the background,

The sound of my voice,

How you look from the outside,

The temperature of the room and how your eyes feel.

And I wonder if you forgot to remember all of them or if you remembered to forget the weight of your head,

Your feet on the floor,

The music in the background,

How you look from the outside,

The temperature of the room,

Your arms,

The sound of my voice and how your eyes feel.

And now you can think how good it will feel when you simply allow yourself to think of only the most important thing of all.

Concentrating all of your energies onto the one most important thing of all.

Which is going to be so easy to think of now that you are going to allow yourself to think of only that one thing instead of 9.

And that one thing is how good it feels to think of only one thing.

Thinking how relaxed you can be right now.

That you are only thinking of how relaxed you might like to be.

And noticing that by thinking of how relaxed you might be,

You are actually feeling that relaxed too.

And relaxing in your mind and relaxing your body.

No need to think of nothing at all really.

No need to do anything.

Nobody wanting anything.

And nobody expecting anything.

And absolutely nothing whatsoever for you to do except to relax now.

That's right.

Relax your mind and relax your body and breathe in.

And as you exhale allow your body to relax.

And allow that relaxation to double.

Washing over you from the top of your head to the tips of your toes.

Complete relaxation.

That is so deep.

All of your worries simply disappear and melt away into the mists of your forgotten mind.

And cease to exist as they lose all meaning in this deep state of complete and total relaxation.

And as you sit there thinking this is the most relaxed I have ever been.

See if you can relax your mind and body even more by doubling your current relaxation on your next breath out.

Now.

That's right.

Relaxing down.

Way way down.

There you go.

And I'm sure that you're aware that relaxation and meditation is important for your mind and body as it allows you to let go of stress.

And it allows you to let go of worry.

Now you may be wondering how you can let go of stress and worry so easily.

And you can by using that powerful imagination of yours in a different way.

And to do that think of a bubble in front of you.

Hold it in your hands.

And in this bubble think of all the things that cause you stress and worry.

And one by one place these thoughts into the bubble.

And while you're placing all these thoughts in the bubble remember that stress and worry are only thoughts.

Even though they may appear to be more it is an illusion created by that powerful imagination that you have.

And to prove how powerful that imagination is it can take those thoughts and create a physical reaction within your body that you felt as stress or worry.

And by changing your relationship with those thoughts you can let go of the stress and worrisome aspect of them and they will become merely thoughts like any other thought.

So take a moment to place each of those thoughts into that bubble that you are holding in front of you.

And know that this is a magical bubble that will expand to hold all of the stresses and worries that you can let go into it.

So fill that bubble up now with every stress and worry you can think of.

No matter how big or how small put them in there now.

Now that your bubble is filled with all of the stress and worry you felt notice how heavy it feels weighed down by all that you put into it and notice how even though it is heavy it still floats and because it floats on your next breath out blow the bubble away blow it away and allow it to float off into the distance carrying all that you placed inside away with it.

And if there is anything tying the bubble to you carefully cut those cords and allow the bubble to go free and blow it away.

Far far away notice how it gets smaller and smaller the further away it gets smaller and smaller until it is so small and so far away that it is no longer there and all that was inside it is now gone too.

That's right.

And you may feel lighter now that it has gone.

So light that you find yourself floating even deeper into relaxation that is so deep and wonderful that you wonder if it is even possible to relax even further than you are right now and it is with this thought that you may be noticing that all of your muscles are releasing and relaxing from the top of your head to the tips of your toes all the way down relaxing so much that your muscles are hardly noticeable at all as they are so completely relaxed aren't they?

And as you are so relaxed now that your mind and body is able to rejuvenate and refresh and by allowing yourself to become so deeply relaxed it is as if you are floating in pure bliss and everything is wonderful as a state of peace transcends over you like warm honey from the top of your head to the tips of your toes filling every part of your mind and body with total and complete peace and relaxation isn't it?

And now that you are here you should know that it is okay to take care of yourself and it is okay to take time out to rejuvenate your mind and body in this peaceful and totally relaxed manner in fact by taking time out for yourself and meditating as often as you can you are letting yourself know that you are worthy of being treated well and deserving of relaxation and peace in your life and you'll find that your mind becomes more focused and has even greater concentration throughout the day and will appear as if you have more hours in the day as greater focus and concentration becomes greater productivity and you'll find that the more you meditate the less things bother you as you are able to find solutions to problems easier with your greater abilities to focus and concentrate it's as if nothing bothers you at all anymore as you are able to seek problems from new perspectives that allow you to solve them easily and when you look into the future you notice how you react now with a peaceful calm at things you may not have in the past and you notice how calm and at peace you are with everything now take a moment to experience this new you by focusing on a situation that may happen in the future that may have caused negative feelings in the past notice how you are able to maintain a sense of calm and if any of those old feelings become present turn the situation around and experience it from a different perspective one that allows you to see it more clearly and continue to experience from many different angles and perspectives until you find the one that allows you the greatest clarity understanding and the most peaceful calm that's right this is the peacefulness that you know has always been within you and now that you're taking the time to allow it to grow and flourish as it encompasses you people around you notice how you hold yourself with an air of confident peacefulness as you seem to handle everything with ease and grace in a manner that exudes all the peaceful calm qualities that you possess don't you and allow those peaceful calm qualities to return to the present you with anything you have learned from the different perspectives of this future situation now and in a moment use your powerful imagination to imagine something new and it is important that you allow your powerful mind to imagine whatever it wants to imagine and not change or alter it in any way and to know that whatever your powerful mind creates is right for you take a moment to imagine a symbol of this deeply peaceful calm state you are in right now a symbol that you can call into your mind in the future to recreate this peaceful calm state of yours take a moment to allow that symbol to form in your mind and know that it may be a visual image or a sound a feeling or a thought whatever it is know that it is right for you and allow that symbol to form in your mind now become aware of the symbol and all of its details notice any colors or thoughts or feelings or shapes or textures or sounds that may be associated with this symbol and once you've become aware of all of its details become aware of all of the finer details and from now on reaching this wonderfully relaxed state is as easy as all you have to do is remember this symbol in this moment and recall it into your mind and a calm relaxation will wash over your body from the top of your head to the tips of your toes relaxing you no matter what situation you are in and notice how amazingly relaxed and peaceful you are right now you may even discover that you are so relaxed right now that you've forgotten to pay attention to any of the nine things you were focusing on earlier and that's okay as when you are this totally relaxed nothing else matters beyond the relaxation that is allowing you to rejuvenate your mind and body so completely so just allow yourself to sit in this relaxation for a moment and allow it to become part of who you are as the waves of relaxation wash over you sending you deeper and deeper and deeper relaxed so relaxed that you have reached a level of serene relaxation where time and space lose all meaning where an hour can seem like minutes seconds seem like days and minutes no longer exist as you are merely consciousness experiencing an eternal moment of perfect peace tranquility and ultimate relaxation for a moment and Veera to come up with another relaxing Armed Meditation Life experience You You And now that you're here in this place of perfect relaxation This state of blissful tranquility Return your attention to your breathing once again And use the power of your powerful imagination To imagine that with every breath in you're inhaling pure light That fills your body and mind And forms a bubble of pure light around your heart And in this bubble of light fill it with love and joy and happiness And joy and happiness so that this warm pure light of love joy and happiness Encapsulates your heart Fill it with as much love joy and happiness as you can possibly feel Filling the bubble up with all of your love and joy and happiness And did you know that love,

I mean real love,

Pure love is the only energy that the more you give the more you have to give So the more love you give out to the world the more love you'll have to give yourself And continue to fill up the bubble of pure light with all of that love energy and joy and happiness And allow the bubble to grow bigger and bigger until it expands beyond your heart and encompasses you completely Allowing you to feel and experience all of that love and joy and happiness And continue to fill the bubble of pure loving light and allow it to grow even bigger until it expands outside of you Bathing the area around you in pure light and all of your love and joy and happiness And allow the bubble to grow even bigger still going out in all directions Bathing all that it comes into contact with in your love and joy and happiness And as it expands further and further it may encapsulate other people and animals and they too will be bathed in your love and joy and happiness And allow it to grow and grow until your bubble of pure light,

Love,

Joy and happiness fills your entire neighborhood bathing everything within in your pure love,

Joy and happiness And allow the bubble to grow and grow bathing greater and greater areas getting bigger and bigger And bigger in all directions until it fills your whole country with all of your love,

Joy and happiness And allow it to continue to grow until it surrounds the entire planet,

Your home,

The earth Infusing every part of our world with pure light and all of your love,

Joy and happiness All of the people,

All of the animals,

The plants,

The trees,

The rocks,

The rivers and seas Everything bathing in the pure light of your love,

Joy and happiness and feel how connected you are to all that is part of this world as your love,

Joy and happiness becomes part of all that is in this world And allow your bubble of loving light to expand beyond the earth to the entire solar system The galaxy until it fills the entire universe,

Your pure loving energy and joy and happiness Reaching out and bathing every part of our universe and feel the connection with all that is and notice how you are part of this infinite system And with all the love energy you send out to fill this eternal universe,

Feel more love energy coming back just for you Now bring your bubble of pure light back to you and allow it to shrink compressing all that pure light,

Love,

Joy and happiness All the way back down until it is as small as a tennis ball in front of you And on your next breath in,

Pull that bubble of pure loving light into your heart and feel all of that love,

Joy,

Happiness and connection of the universe integrate throughout your entire body and mind From the top of your head to the tips of your toes and just allow yourself to sit for a moment in this pure love of the universe for you And now that you have this greater connection to the universe in this ultimate state of blissful relaxation Allow your mind and thoughts to flow and connect your conscious mind to your unconscious mind in an open and flowing highway of information and understanding And allow any messages from your unconscious mind to flow freely to you with complete understanding and comprehension Messages that you may not have been able to hear in the waking state with all the activities of life getting in the way Just allow the voice of your unconscious mind to be heard and allow any message to integrate within you and be carried with you when you return to the waking state And just allow that inner voice and those messages to flow freely to you now And if there are no messages,

Just enjoy the beautiful connection between your conscious and unconscious mind and allow yourself to dream a dream of dreams for all of this moment And now that you have received any messages that your unconscious mind may have delivered and allow them to integrate into you as part of you Allow that deep relaxation to wash over you once again and for a moment just enjoy this beautiful relaxation as you just relax now That's right And as nice as it would be to stay in this perfectly relaxed state forever It is time to return to regular consciousness and in a moment you will awaken from this deep relaxation that you are in now And when you do awaken you will find that the peace and tranquility and love and connection you have found in this meditation will remain with you as a resource you can tap into at any time you wish Now that it is time to return to waking consciousness in a moment I will count from 1 to 5 and when I reach 5 open your eyes wide awake,

Fully alert and rejuvenated and feeling amazing in every way 1.

Awareness is starting to return 2.

Become aware of your breathing and allow it to return to normal 3.

Become aware of your body,

Arms and legs as you sit 4.

Take a deep breath in,

Clearing your chest and lungs,

Your eyes refreshing as if being cleansed by a cool mountain stream 5.

Eyes open,

Wide awake and fully alert,

Feeling totally rejuvenated,

Refreshed and relaxed in every way 6.

And enjoy your day with greater focus and concentration while maintaining a deeper sense of peace,

Love and connection in all that you do,

Don't you?

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Reviews

Fantastic! Very effective way of relaxing by guiding my attention by expanding the number of senses to keep track of and then focusing it down concentrating into single minded focus of relaxation. My brain and I enjoyed this.

💎🤍💎

Such a beautiful, soothing and comforting voice. TLC for thé soul ! Many thanks and blessings 🙏🏻🌹

Beautiful thank you 😊

Very relaxing, thank you!

Actually listen to this to relax into sleep. It’s perfect.

What a remarkable and healing journey. James you are doing wonderful things for the world with your skill.

Wonderful! Thank you

This is a very good guided meditation. Especially for those nights when you know you’re going to have a hard time falling asleep. Because it’s an hour long I don’t worry that it’s going to end before I fall asleep, which allows me to be more relaxed, therefore it’s more effective than the shorter sleep meditations. The voice is no too loud over the music but definitely not too low. It’s excellent. 💤 💤 💤 🙏🏻

A good long-form guided meditation.
Headphones recommended for the subtle reverb and apparent binaural or similar effects.

Not a good place for a total beginner to meditation, but quite Accessible.

Bears repeat listening.

You gave me permission to let go and trust my unique, real and wholesome way. Great imagery through mind work. Thank you for that!!!! Worth investing time and will do it again. You have a soothing, neutral voice that communicates integrity.

An impressive journey through memory, deep subconscious exploration, and sensation. Feeling blessed out! Thank you!

Great connection to thy self. Thank you for creating and sharing.

Outstanding! Time had no meaning in this meditation. I wasn't sure if I could sit for so long, but I did with no issues. The worry bubble floated far away and I had very few intrusive thoughts. Very very relaxing. The music was amazing. The time flew by and I am feeling so much love and energy. Thank you again for an amazing and intense practice. ☮️💖🙏💫

A trip well taken!