Hello there,
This is Myra Hutchison.
This is a short guided relaxation to help you relax under pressure.
We're going to relax under pressure and use some affirmations to do so.
So I encourage you to get into a comfortable position.
Just set aside some time for yourself now.
Knowing that the more we practice relaxation,
The easier it will be to relax under pressure or under stress.
And so in this experience we're going to review three ways to relax under pressure.
These three ways are going to include calm breathing,
Relaxing tension in our muscles,
And calming the thoughts.
And so just getting yourself settled,
You can sit or lie down and just bring your awareness,
Your concentration on your breathing.
Breathing in and out.
Breathing deeply in and slowly out.
Continue breathing deeply and slowly like this.
You could even try slowing your breathing even further by counting.
And so do that with me now if it feels right to you.
So just breathe into the count of four.
Hold.
And then breathe out to the count of four.
And so breathe in.
Two,
Three,
Four.
Hold.
And breathe out.
Two,
Three,
Four.
Breathe in.
Two,
Three,
Four.
And hold.
And breathe out.
Two,
Three,
Four.
Breathe in.
Hold.
And breathe out.
Breathe in.
And breathe out.
And then just keep deeply breathing at your pace,
Letting your breath just be slow and comfortable at your own rate,
Your own natural rhythm.
And learning the relaxation skill of slowing and deepening your breathing.
You can really feel yourself calming down as you learn and encourage yourself to breathe slowly and calmly.
This calm breathing helps you focus and yet be alert and relaxed at the same time.
You are learning to let go and relax under pressure.
Continuing to breathe deeply and slowly.
And every so often just bring your awareness back,
Just noticing your breathing.
And focus on letting your breathing slow down,
Going deeper.
And now I invite you to put your awareness to your muscles.
You might find that you're holding a little bit of tension in different areas in your body,
In some of your muscles.
So I encourage you to pay attention to your shoulders,
Your hands,
And your jaw.
Just consciously lower your shoulders.
Let your shoulders feel like they're melting,
Relaxing.
Just allowing all the muscles in that area to loosen and let go.
Melting down,
Letting any tension just release and drift out.
Just by doing this,
By letting your shoulders relax,
It lets you become calmer.
It allows your body to rest in a relaxed,
Easy position instead of a tight,
Tense one.
And letting your shoulders go more and more relaxed.
Then bring your awareness to your hands.
Notice your hands.
Allow your hands to be open,
Loose,
And relaxed.
Let your arms rest by your sides.
Allowing yourself to soften more and more.
Letting go of any and all tensions.
Allowing yourself to relax,
Relax,
Relax.
Feeling soft and relaxed.
You are learning how to relax,
Regardless of what situation you find yourself in.
Now I'd like you to put your awareness on your jaw.
Letting your jaw just rest loosely.
Allow your teeth to part a little so they're not touching.
Let your tongue go limp inside your mouth,
Relaxing all the way down to the root.
Let your entire mouth be loose and relaxed.
And now in your mind's eye,
To the best of your ability,
I'd like you to mentally scan your body now.
Just gently scanning your body and noticing any areas that are tense or tight.
And when you do notice any tension,
Just allow your concentration to bring in relaxation into that area.
You can use your breath.
Allow softening,
Melting,
Loosening.
Just allow your muscles to release the tension they've been holding.
Allow your body to relax deeper and deeper relaxed.
Letting go more and more.
You are learning how to relax under pressure.
Just bring your focus back on your breathing if you'd like.
Noticing.
Relaxing.
You can go back to counting each breath again if you'd like.
Breathing into the count of four.
Hold for a count of two.
And out for the count of four.
Or you can just continue to deepen your own natural rhythm.
And out for the count of four.
And out for the count of five.
Just allowing your breath to go at its normal deep relaxed rate.
I'd like you to put your awareness,
Your concentration on your thoughts.
Just let them cruise by you like clouds.
But as you do this,
I'm going to give you some affirmations.
You can repeat these affirmations in your mind.
Believing each one to be true.
You can repeat each phrase silently in your mind.
Or you can hear my voice as if it was your own inside your mind.
Whatever you do this way is right.
No grasping here,
Just letting go,
Relaxing.
As you follow along with these affirmations I have for you.
I am calm.
I am relaxed.
I know how to relax easily.
I relax whenever I want to.
I handle situations with grace and ease.
I am prepared.
I am focused.
I am strong.
I am confident.
I am so deeply relaxed.
I am so calm and serene.
I concentrate easily on my task at hand.
I easily relax under pressure.
I feel calm and relaxed under pressure.
I am capable.
I am intelligent.
I am worthy.
I am capable.
I am relaxed.
I am so relaxed.
Anytime you are stressed or under pressure.
Just remember to do the three relaxation techniques we have just done together today.
Calm,
Deep breathing.
Relaxing your muscles.
Calming your thoughts.
And repeating supportive affirmations to continue calming your thoughts.
You can relax anytime you need to.
And the relaxation will help you concentrate and do what it is you need to do.
You can relax every day in any situation.
And go through these relaxations as many times as you need to.
When you relax,
Stressful situations feel so much easier to deal with.
So remember,
Breathe deeply.
Relax your muscles.
Calm your thoughts.
Breathing deeply.
Relaxing your muscles.
Calming your thoughts.
And so now that we have finished the relaxation exercises,
Just bring your awareness back to your breathing again.
For now it is time to come back.
To come back and join back into your day.
Taking a nice deep breath.
Bring your awareness completely back into your body.
Back to where you are sitting or lying down.
You might want to move your fingers or toes a little bit.
Open your eyes and look around.
Just sit quietly for a moment or two before you get back into your day.
Still feeling calm and relaxed.
Thank you for joining me.
