Deep Transformation With Visualization: The Photo Album

With this visualization, you use imagery to let go of your outdated self-image and to be more in harmony with the adult being that you are. You feel more open, powerful, and relaxed. Just lie down on your back comfortably and enjoy the inner journey.

Transcript

Now,

Settle your body down.

Once you get settled,

Give yourself permission to remain where you are.

Be aware of any desire,

For any reason,

To move.

That movement will interrupt the process.

The best thing to do is just to relax into that desire without fulfilling it.

If there is any clothing that needs to be loosened,

Do that now and then be settled.

And now opening your eyes and looking straight above your head.

Opening your eyes and looking straight up above your head.

And then opening your eyes still more.

Looking past your eyebrows.

Finding a spot that you can focus on.

And allowing your eyes to remain focused on that spot.

Keeping them focused there until I mention that your eyes are closing.

Before we start,

Before we go any further,

Remind yourself that it's okay to relax.

That it's okay to stay wide awake and alert while you're relaxing.

You're going to move along rather quickly.

So stay with me from the very beginning,

If you can.

If you notice any thoughts coming up,

Just remind yourself that you can think those thoughts later,

If you still want to.

For now,

It isn't necessary.

Your body knows how to relax very quickly and is already beginning to relax,

Even though your eyes are still open.

Your body is already becoming soft and relaxed.

Everything about you is already beginning to let go.

You're getting softer,

Softer and softer.

Just allowing yourself to move very quickly,

Very smoothly,

Very easily into a very deep and very pleasant level of relaxation.

One in which you're going to remain wide awake and alert.

The softness in your body is already increasing.

If you haven't moved,

The softness in your body is already very pleasant.

Your body is already beginning to let go more and more deeply.

And the softness in your body is spreading up into your eyelids already.

Your face is already soft.

Your forehead is already soft.

And the softness is already spreading into your eyelids.

Your eyelids,

As they get softer and softer,

Also becoming heavier and heavier.

As your eyelids get heavier and heavier,

They begin to slowly close by themselves.

You're just being the witness as this happens,

As your eyes slowly close by themselves.

And as your eyelids are closing by themselves,

The rest of your body is letting go,

Letting go,

Letting go,

Getting softer,

Getting softer.

Allowing the physical body to trust the mattress completely.

Just allowing the physical body to trust the mattress completely.

Each time you breathe out,

You're letting go more and more and more.

In just a moment,

I'm going to count from 1 to 10.

As I do,

You're going to go into the deepest level that you've experienced so far in the past.

You're going to reach that level while I'm counting to 10.

And you're going to go even deeper before I reach 10.

So by the time I reach the number 10,

You're going to be in a deeper level of relaxation than you've been in so far.

You're going to remain wide awake and alert the whole time.

But your body is going to relax very deeply.

I'm starting now the count.

Each time I say a number,

Your relaxation is becoming a little deeper.

Each time I say a number,

Releasing a little more tension that you no longer want and no longer need.

1.

Just letting go once again.

Nothing for you to do.

2.

Letting go more and more.

3.

Going deeper and deeper into softness.

4.

Going deeper and deeper.

Letting go more and more.

5.

Going deeper and deeper.

Getting softer and softer.

6.

Going deeper and deeper.

Getting softer and softer.

7.

Going still deeper now.

8.

Letting go more and more.

9.

And now very,

Very deep down to 10.

You're still hearing my voice clearly and easily.

You're still feeling wide awake and alert.

But already your physical body is deeply,

Pleasantly relaxed.

Each time you breathe out,

Your relaxation is going to become even deeper.

Each time you breathe in,

You're going to become a little more alert,

A little more aware,

A little more awake.

As your physical body relaxes more and more,

Your consciousness is going to expand.

You're going to feel more intelligent,

More sensitive,

More aware.

In just a moment I'm going to sound five tones for you.

Each tone is going to help your body relax still more and,

At the same time,

Help your consciousness become more alert,

More aware.

Remember,

There's nothing for you to do.

But each time you hear one of the tones,

Your body is going to let go a little more,

And your consciousness is going to become a little more aware,

A little more alert,

And more awake.

Whenever you hear these five tones in the future,

You'll be able to go immediately into the same deep relaxation that you're in right now,

Or even a deeper one.

Each time you hear these five tones,

You'll be able to go into the same deep level of relaxation as you're in right now,

Or an even deeper level.

And for the next few moments,

Being aware of your breath,

Realizing at some level that each time you breathe out,

The body is becoming a little softer,

Realizing that each time you breathe in,

You're becoming more alert,

More awake,

And more aware.

Because you are so deeply relaxed,

Because the physical body does feel safe and protected and relaxed,

It would be easy for your consciousness now to move away in a sense from the physical body and enjoy a few moments of imagination.

It would be easy for you to imagine that you're simply walking along a pathway,

Moving through a forest.

As you move through the forest,

You're feeling very,

Very good.

And as you move through the forest,

You see ahead of you a very large oak tree,

A very large,

Very old oak tree.

As you move closer to it,

You notice that this tree has a very interesting,

Strange,

Almost magical quality about it.

As you get closer to the tree,

You can see that in the trunk,

There's something like a natural opening.

As you come closer,

You can see that in this opening,

There is something in the opening.

And you move closer,

And you see that it's something like a large book.

You take this book out of the opening in the tree and see that it has your name on it.

It even has your childhood name on it.

Without even opening this book,

You realize that it's your book of memories.

All of your memories are recorded in this book,

Like photographs.

And you know,

Somehow,

That it's alright to look into this book.

It's alright to look at these photographs,

Because you know that whatever they are,

They're only photographs,

They're only paper.

And whatever the events might have been,

They aren't happening right now.

The things you took the photographs of have long since disappeared.

So you know it's alright to open the book.

You take the book and find a pleasant place to sit close by.

A place where you can be very comfortable holding the book on your lap.

You sit down and begin to open the book.

The first picture that you see is a photograph of a moment which can be in the recent past,

The distant past,

Or even your early childhood.

But a photograph of a moment when you were very open and very loving.

You allow yourself to look closely at this photograph,

Allowing yourself to remember that scene,

That moment once before,

When you were very open and very loving.

You allow yourself to look closely at this photograph,

Allowing yourself to remember that scene,

That moment once before,

Where you were very open and very loving.

Feeling once again as you felt then,

Being once again now in this photograph.

Looking at the photograph and somehow participating in the feeling once again.

Allowing the memory to become clearer and clearer now.

In the recent past,

The distant past,

Or even early childhood,

A moment when you were very open and very loving.

Allowing this moment to come back to you in all its fullness and all its richness.

Remembering the time when you were very open and very loving.

Allowing that memory to come back to you in all of its richness.

Now taking a fantasy photograph of something that didn't happen at that time.

Just imagining now that you remained in this open,

Loving space.

That you were even more loving than you actually were,

And that this space stayed with you for an even longer time.

This is a fantasy now,

Not a real memory,

But just allowing the fantasy to be there.

Just imagining now how it might have been if you were even more open,

Even more loving,

And that this feeling stayed with you for an even longer time.

Feeling what it's doing to your body.

How you feel.

How you move around.

Feeling very,

Very good.

Now allow your awareness to come back to the photo album,

And turn another page.

On the next page,

You see another photograph.

This time you see yourself in a moment,

Whenever,

But a moment of the past when you were very happy,

Very joyful,

Very gay and laughing.

The picture becoming clearer and clearer as you look at it.

Becoming more and more clearly this moment,

This incident,

This time in your life when you were very,

Very happy,

Very joyful,

Very gay and laughing.

Just allowing yourself to experience this once again in all its fullness and all its richness.

Now,

Once again,

Creating a fantasy photograph of something that didn't actually happen.

But just imagine now for a moment that somehow,

You are even happier,

Even more joyful,

Ecstatic,

That you're even higher than you were.

Just allow this feeling to accelerate.

Just imagine this is happening now,

Allowing your fantasy to create another imaginary photograph.

Feeling even happier,

More joyful,

Gayer,

Even higher and more ecstatic.

And this feeling lasting for an even longer time.

Now coming back once again to the photo album and turning the page once again.

You see another photograph of a moment when you were very,

Very angry.

Seeing a photograph of a time when you were very,

Very angry.

And as you look at the photograph,

It becomes clearer and clearer.

Seeing more and more clearly this moment in your past when you were very,

Very angry.

Allowing yourself this time to really feel the anger.

Knowing that it isn't really happening now,

You can allow yourself to really feel the anger.

Just allowing this old experience to really fill you.

Knowing that it isn't really happening now.

Feeling once again,

In all of its fullness,

This anger.

Because it isn't really happening,

You know it's alright to feel it completely and totally.

Now once again,

Creating a fantasy photograph and just seeing yourself now,

Really expressing this anger,

Really letting it out.

Letting every cell of your body express this anger.

Letting every bit of this anger be released.

This is a fantasy photograph now of something that didn't happen.

Just allowing it in your own fantasy to happen.

Releasing your anger in any way you feel,

As totally and completely as you can.

And feeling that feeling afterwards,

Of emptiness,

Of calmness,

Of satisfaction.

Going back once again to the photo album.

And once again,

Turning the page.

Once again,

Seeing another photograph.

Seeing a photograph this time,

Of a time when you felt helpless.

You could have been any age.

You could have been ill.

Or you could have been a tiny baby.

Or it could have been a psychological kind of helplessness.

But remembering now,

As you look at this photograph,

A time when you were feeling very helpless.

Allowing yourself to re-experience this feeling of helplessness.

Remembering a time when you were feeling very helpless.

And allowing yourself to go into that feeling of helplessness.

Knowing that it isn't really happening now.

It's alright to experience it totally and completely.

Feeling very,

Very helpless,

As you remember this old experience.

Now taking a fantasy photograph of this.

And feeling yourself becoming stronger and capable.

Feeling yourself not at all being helpless.

Feeling yourself capable and strong.

If you need to,

In your fantasy,

Becoming older and bigger.

Doing what you need to now,

To overcome this feeling of helplessness.

And feeling yourself becoming stronger and more and more capable.

Moving back to the photo album,

And once again turning the page.

This time you see a picture of yourself at a time when you felt very healthy.

You felt very strong.

Moving now into this photo of yourself,

Taken at a time when you felt very healthy and very strong.

Seeing how beautiful your body looks,

How strong,

How healthy your body looks.

And experiencing this feeling once again.

Remembering how you felt then,

When your body was so healthy,

So strong and so beautiful.

Just letting this feeling of health,

The strength,

Fill your entire body as you look at this photograph.

Now we're going to take a fantasy photo of the same time.

Just imagining now that you're even healthier,

Even stronger and even more beautiful.

Feeling yourself even healthier,

Even stronger,

Even more beautiful.

Feeling very,

Very good as you move through your life in this fantasy experience.

Filled now with this feeling of supreme health,

Supreme strength,

Of supreme beauty.

And with this feeling,

You move back to the photo album once again.

And once again you turn the page.

On this page,

You find a photograph of a time when you felt captive.

Where you felt somehow limited.

Where you felt somehow imprisoned.

But a time when you felt captive,

Not free.

This can be from your recent past,

Distant past or even early childhood.

And the photograph becomes clearer and clearer as your memory becomes clearer and clearer.

Remembering now a moment in your life when you felt captive and allowing yourself to experience that fully,

Completely.

Knowing that it isn't really happening right now.

Feeling the frustration of this captivity.

Now creating a fantasy photograph in which you break out of this prison.

Whatever kind of prison it was,

Whether it's a real one or a psychological one.

And just feeling yourself now outside and free.

Feeling the joy of your freedom.

Feel the openness of your freedom.

And feeling this freedom lasting forever and ever.

Just allowing this feeling of freedom now to fill your entire being.

Feeling released.

Feeling very,

Very good and free,

You return once again to the photo album.

And turn the page.

On this page,

You find a photograph of yourself at a time when you were very trusting.

Creating now a photograph of yourself at a time when you were very trusting.

Remembering a moment in your life or a time when you were very,

Very trusting.

This can be at any age.

Now creating a fantasy photograph of that and just allowing yourself to imagine yourself being even more trusting.

Feeling yourself being even more trusting.

Feeling yourself saying yes to everything.

Being even more trusting.

Trusting not only the old situation or the person,

But trusting every situation.

Trusting every person.

Trusting existence.

Trusting the moment.

Feeling this trust filling your entire being.

Feeling yourself opening to this trust.

Feel your energy flowing more completely because of this trust.

Feeling how your body is free of tension when you trust.

Feeling how you lower your defense system when you trust.

Now you close the photo album.

And you put it back in the opening in the tree.

And you move away from the tree and your photo album.

Feeling somehow free of all this.

As you move away from your photo album,

Feeling lighter and freer.

Knowing that the photo album does exist.

Knowing that you do have memories stored away inside of your mind.

But somehow feeling now a little more detached from all that.

And feeling because of it freer.

Feeling more open.

Feeling more trusting.

Feeling more in harmony with existence now,

As you move further and further away from your album of photographs.

You're going to remember that all of your memories are just like photographs.

Photographs of something that actually did happen once,

Even if it happened only in fantasy.

But they're no longer relevant in the here moment,

In the now moment.

Knowing that you will be experiencing memories,

But being able to have some distance from those memories,

From those photographs.

And seeing that if you look very carefully at the here and now,

There is no problem.

That this moment is simply that what it is.

And you in this moment are free.

That you are being supported in this moment by existence.

That in reality you are a part of existence.

Knowing that you have this book of photographs called your past,

But knowing that you are no longer that book of photographs.

And that those photos in the album are now irrelevant.

They're not really happening right now,

Right here.

In just a moment,

I'm going to count backwards from 10 to 1.

As I do this,

Your physical body is going to activate itself.

By the time I reach 1,

You're going to be wide awake,

In every respect.

Feeling very,

Very good.

Your body has relaxed very deeply.

You've refreshed yourself.

You've revitalized every cell of your body through this deep relaxation.

When I reach 1,

Not only are you going to be wide awake and alert,

But you're going to be feeling very,

Very good.

Feeling good about your memories,

Knowing that you are no longer attached to them,

Even though you'll be experiencing them.

Knowing that they're irrelevant in the here and now.

Starting now the count.

When I reach 1,

You're going to be feeling wide awake and alert.

Every cell of your body somehow fresher,

More alive,

Healthier.

10,

9,

8,

7,

6,

5,

4,

3,

2,

1.

10,

9,

8,

7,

6,

5,

4,

3,

2,

1.