Welcome to this guided visualization.
We're just going to relax for 15 to 20 minutes.
It's designed to de-stress you,
Help you move through any limiting beliefs and focus on your goals.
So what I'd like you to do is just make sure you're comfortable and you're somewhere you won't be disturbed for the next 20 minutes or so.
Then you can sit down or lie down.
Just make sure you're relaxed and comfy.
Okay,
Close your eyes.
It's now time to feel growing comfort.
You don't need to do anything else.
Just simply pay attention to your breathing.
The in and out of your breath.
Now,
As you do,
Take a deep breath and hold it for a moment.
That's right.
Just let go as you slowly release that breath and relax.
And again,
Deep breath in and slowly release that breath and just relax a bit more.
You find that when you relax on your out breath,
Your comfort only increases.
That's right.
You don't have to do anything at all.
Nowhere to go.
Nothing to do.
As you relax.
Noticing any pleasant sensations,
Processes,
Experiences as you go inside now.
Because all you need to do is you just allow certain things to happen to turn your attention inward and become aware of the things occurring in your body in response to these words.
And recognize and experience any reactions within that body to these words.
Be able to feel how good they feel as you feel,
Really feel a kind of comfort.
Imagine breathing through your solar plexus.
As you do that now,
Imagine a color that makes you feel calm and comfortable.
Allow a wave of that color of comfort to begin to spread from the top of your head all the way down to your body to the tips of your toes.
Relaxing you and making you feel more comfortable now.
All of your muscles becoming softer.
Letting go now.
As you notice any sounds you hear,
Any words I say,
Anything and everything allows good feelings to only increase.
Allowing you to drift off.
You are free to wander and wonder as you relax even more deeply.
You can know the mind and body are one unit.
And where the mind leads,
The body follows.
And where the body leads,
The mind follows.
You may hear the sound of my voice going with you.
Only pleasant thoughts,
Pleasant images.
Perhaps you have one particularly relaxing memory that can drift through your mind as you fully enter this state.
You don't have to open your eyes or talk.
You don't have to understand consciously your beliefs,
Your unconscious beliefs are all that matters.
Which part of you is most comfortable?
It's funny to find all feels well.
On occasion it would be very good and pleasant to enjoy letting go of direction and control.
And permit unconscious processes to take over.
You may be wondering what will shift and change first.
And you can easily use all your powers of imagination,
Intelligence and inner focus.
To ensure you'll achieve all you desire from this session without knowing how you did it consciously.
Just relax deeper.
Enjoy the feeling of becoming more and more comfortable as you go deeper inside.
You could notice words and notice noticing words.
And the deeper you go the more wonderful you feel and the more wonderful you feel the deeper you can go.
Now,
That's right.
As we continue you can hear my voice and at other times it might seem quiet or distant.
And at other times it doesn't matter if you can hear it at all.
Because you can allow a deeper part of you to hear all you need to hear.
Here and now.
Know you are in control as we make amazing changes within you.
And you can process those while I'm quiet.
And anyone can feel confident each day.
You can feel confident each day.
Assured.
And you can follow your own associative processes to these words can you not.
Like the word comfort.
And follow where it leads you now.
Your eyelid muscles are so relaxed your eyes easily remain closed.
As they do you feel more absorbed and pleasant processes.
Each out breath helps melt past tension.
Which floats away in the distance like storm clouds melting.
Fading away in the sunshine.
Guaranteeing your success.
Knowing you don't have to do those things you once did.
As a person's mind develops other awarenesses the body can rest.
You don't have to move unless that movement brings you more of that which you wish.
As you relax allow you to see a wall in your mind's eye.
In a moment not yet but soon.
You'll see numbers going downward from 20 to 1 that will appear on that wall.
There will be a certain helpful colour as I count down from 20 to 1.
Those numbers will change to match the numbers I am counting downward now.
All the way down as they head towards 1.
They'll shrink increasingly so.
Like those things in Alice in Wonderland had changed size.
And before they reached 15 they would have shrunk so small they would have disappeared.
Vanished just like that.
And when that happens you'll be fully fully relaxed.
Deeper than ever before.
Ok here we go.
20 19 Numbers shrinking.
Going down.
18 Deeper.
Smaller.
17 Even more so.
16 Almost there going all the way down.
15 Gone completely.
Vanished.
It's so nice,
So pleasing is it not?
And as you relax allow feelings of comfort and pleasure to rest in your body.
I'd like you to imagine you're in a beautiful forest glade.
Ahead of you a bright light is shining.
You can hear the rustle of the leaves,
The singing of birds.
And as you enter that glade you see it the other side standing in front of you.
Your future self.
Your future you.
All your goals and desires met.
Notice them.
Notice how they look.
What they wear.
How they hold themselves.
How they move.
Look at the confidence.
Look at the assurance.
And as you look at them I'd like you to ask yourself now.
What limiting beliefs do I need to let go of now to become this person?
And it doesn't matter if you don't consciously know.
Because your subconscious knows.
And it's safe now to let go of those beliefs.
And as you do that now you feel lighter.
Perhaps you even see them flying off into the sky to melt as clouds.
And you smile because you feel lighter in body and mind.
And your future self smiles at you.
I'd like you to walk across that clearing to where your future self is standing.
And embrace.
The present and the future combined.
And your future self says thank you.
Thank you for not giving up on me.
Thank you for making this possible.
Thank you.
And I want you to let those words sink in.
Knowing that your future self is an embodiment of all you have achieved and will achieve.
And just before you break the embrace I'd like you to ask your future self if they have any message for you.
Ask your future self if they have any message for you now.
And whatever they tell you,
You'll remember when we come out of this meditation.
I want you to step back,
Smile at your future self and watch as they walk away into the trees.
So hold that smile on your face and your soul.
Feel how good that feels in your body.
How good it feels to be happy.
So it's almost time to come out of this meditation.
I'm going to count from one to five.
On the count of five you will feel fully wide awake,
Alert,
Calm,
Confident,
Relaxed,
Refreshed,
Feeling very,
Very good.
On one,
Gradually awakening.
After this session you will feel an inner warm glow of confidence,
Renewed optimism for life.
Two,
Realizing how much better you feel.
All past tension gone.
All unnecessary relaxation leaving your body,
Feeling more energized now.
Three,
Lighter and brighter.
And when you wake up in a few moments you'll feel very,
Very healthy,
Happier and more centered than before.
You'll be lively and feel fine,
Alert,
Full of energy and vitality.
Four,
Normal feelings now returning to each and every muscle group,
More aware of your body in the room around you.
You can forget to remember what you can remember to forget,
Feeling so good.
Five,
Everything back to normal,
Normal waking,
Breathing,
Mind clear,
Very alert,
Feeling great and re-energized.
And as soon as you're ready,
Open your eyes wide awake and alert on five.
And smile,
Feel great.
Thank you.
