I invite you to get comfortable.
Either sitting with your head supported or lying down.
And close your eyes and take a deep breath in.
Hold at the top.
And then a slow breath out.
Nothing to do and nowhere else to be right now.
And allow any sounds you hear during this session to simply become part of your experience of comfort and relaxation.
Whatever else you notice inside or outside of this room just becomes part of this safe and peaceful space.
And the sound of my voice will continue to relax you.
To gently guide you towards exactly where you want to be.
Take another breath in,
Hold at the top.
And let it go gently.
And with that breath out,
You're already beginning to arrive here in this moment.
There's nothing you need to do right now except receive this.
Everything else can wait.
The to-do lists,
The thinking ahead,
The weight of the day,
All of it can wait.
Right now this moment is just for you.
Take one more deep breath in,
Hold at the top.
And a slow breath out.
And as you breathe out you notice how your body is already beginning to soften I'd like to bring your attention gently to the top of your head.
Just gently noticing it.
And as your awareness rests there,
A soft wave of relaxation begins to move down slowly from the crown of your head.
It moves down across your forehead.
And the muscles there begin to smooth out.
Softening any lines of thinking.
Any tension left over from the day.
Down across your eyes.
Your eyelids heavy.
Down across your cheeks.
And your jaw.
And you might be surprised to notice how much tension you were holding there without even realizing.
And how easily it releases now.
Your jaw softening.
That wave continues down through your neck.
And your throat open and comfortable and easy.
Down through your shoulders.
This is where so many of us carry the weight of the day.
And your shoulders drop just a little.
Releasing and letting go.
Down through your upper arms.
Your elbows.
Your forearms.
All the way down to your hands.
And fingertips.
Heavy and warm and completely at rest.
That wave moves down through your chest now.
And each breath feels easier and slower.
And I'd like to invite you now to bring one hand gently to rest over your heart space.
Just let it settle there warm and easy.
And as it rests there,
Begin to circle your awareness slowly around your heart space.
As if you're drawing a gentle circle of warmth and light right at the centre of your chest.
Circling softly.
And with each circle,
You feel a little more connected.
A little more at home in yourself.
This is your heart space.
This is where your true self lives.
Underneath all the noise and the worry.
And the busyness of everyday life.
Just breathe into it for a moment.
You are more than enough for exactly as you are.
And when you're ready,
Let your hand rest back down and allow that wave of relaxation to continue.
Down through your stomach.
Any tightness beginning to dissolve now.
Like a knot gently untying itself.
Down through your hips and your lower back.
And now bring your awareness to your knees and begin to circle them gently.
Just a soft,
Slow rotation.
Feeling the joints loosen and release.
Any tension dissolving with each gentle circle.
And now down to your ankles circling these two.
Slowly and easily.
Feeling that lovely loosening travel all the way down to your feet and toes.
Your whole body now feels heavy,
Warm and deeply comfortable.
You are safe here and there is nothing to do and nowhere else to be.
And as you rest here in this comfortable heaviness,
I'd like you to imagine a beautiful staircase in front of you.
It has 10 steps and each step you take down leads you into an even deeper,
More peaceful state of relaxation.
10.
Take that first step down feeling even more relaxed now.
9.
Deeper now,
Softer and more at ease.
8.
Your mind is quieter,
Your body heavier.
Seven,
Going deeper with every step.
6.
Halfway down now and you notice how good this feels.
5.
Tea pastel.
4 Completely safe,
Completely at ease.
3 Almost there now,
Drifting beautifully.
Too.
One more step.
Won.
And here you are in the most peaceful receptive place.
A place where every word lands softly and settles deeply.
And as you rest in this beautiful peaceful state I'd like you to imagine yourself standing on the most gorgeous sun-warmed beach you've ever seen.
The sand beneath your feet is soft and warm.
And the water ahead of you is crystal clear,
Shimmering gently in the light.
The sky above is a perfect cloudless blue.
And you can feel the warmth of the sun on your skin.
A gentle nourishing warmth that feels so good.
Take a moment to breathe in the air here.
So clean and fresh and full of peace.
And as you look around,
You notice beautiful trees nearby.
Their leaves moving gently in a soft breeze,
Swaying slowly.
Everything here moves at its own perfect pace.
And you feel completely at ease and safe.
And as you look a little further.
You notice something beautiful.
A waterfall nestled amongst the trees.
It's water catching the light and shimmering as it falls.
And something in you feels drawn to it.
An instinctive knowing that this waterfall is something special.
You begin to make your way towards it.
Your feet warm on the ground beneath you.
Each step feeling easy and unhurried.
As you get closer you notice the color of the water.
Whatever color appears to you is exactly right.
Trust what you see.
And you instinctively know that this is a magical waterfall.
That its water has the power to cleanse and clear.
To wash away anything that no longer belongs to you.
Any stress.
Any tension.
Any energy you've picked up that isn't yours to carry.
This waterfall knows exactly what to do.
And when you feel ready,
You step underneath it.
And the water moves over you,
Wonderfully refreshing.
The perfect temperature.
And it begins to work straight away.
Down over the top of your head,
Washing through your hair,
Across your forehead,
Down your face.
You can almost feel the stress of the day beginning to lift and dissolve.
Carried away by the water.
Down over your neck.
And shoulders.
That water flowing steadily,
Taking with it any tension,
Washing it all away any tightness.
Any heaviness that has been sitting there.
Down your arms.
And off the tips of your fingers,
Carrying everything away.
Down through your chest.
Across your stomach.
Your hips.
The tops of your legs.
Feel how light you're becoming with every moment you stand here.
Down your legs.
Your knees.
Your calves,
Your ankles and out through the soles of your feet and away.
Deep into the earth where it is transformed and released.
And as the last of that old energy washes away the waterfall begins to change.
Because now it fills you.
Pouring into you a warm,
Golden,
Peaceful energy.
The energy of calm.
The energy of safety.
The energy of everything being okay Deeply felt.
Genuinely okay.
Feel it moving through you.
Filling every space that was just cleared.
Just settling into your bones,
Into your cells.
Into the very centre of you.
Breathe it in.
This feeling of peace.
This feeling of contentment.
This quiet,
Steady sense that you are safe.
That you are held.
That life is good and you are exactly where you need to be.
When you feel ready step gently out from underneath the waterfall.
And as you do,
You notice how different you feel.
Lighter.
Cleaner.
More yourself.
You stand for a moment in the warmth of the sun.
Feeling it on your skin.
And there's a deep contentment settling through you.
A sense of being okay.
A quiet joy.
Simple and real.
You are restored.
You are at peace.
And this feeling belongs to you.
Just sit here for a little while longer because in a few moments I'm going to count from five to one.
And when we reach one you'll be back to full conscious awareness feeling comfortable,
Refreshed and deeply at peace.
Five,
Starting to come back now,
Becoming gently aware of your breathing,
Your body and the room around you.
Four,
Wiggling your toes,
Moving your legs a little and feeling a lovely grounding energy travel up through your legs.
Three,
Wiggling those fingers now,
Moving your arms and take a nice deep stretch if that feels good.
Feel the energy moving through your body again,
Warm and alive.
Two,
Your eyes are starting to open,
Soft and easy.
One,
Eyes are fully open now,
Feeling refreshed,
Recharged,
And carrying that beautiful peace back with you into your day.
You
