Alright everyone,
Let's take a moment to get seated in a comfortable,
Quiet and safe environment where you will not be disturbed.
Allow yourself to gently close your eyes and take a couple of deep breaths to relax.
Take a deep breath in through the nose and back out through the mouth.
Allow your body to begin to relax.
Within this space and place,
Feel the tension of your body leaving with each breath.
Breathe in relaxation and breathe out any stress or tension.
With each and every breath,
You're becoming more and more relaxed.
Imagine a wave of calm washing over you,
Starting at the top of your head and slowly moving down to your toes.
As this wave moves through your body,
It takes away any remaining tension or stress,
Leaving you feeling deeply relaxed and at peace.
Now,
In your mind's eye,
Picture a peaceful,
Serene space and place.
This can be a place you know well or a place that you've never been.
It may be a beach,
A forest,
A mountain,
Or a quiet room.
Whatever feels safe and comfortable for you.
Allow yourself to immerse in this peaceful place,
Feeling in the sights,
The sounds,
The sensations around you.
Really just allow yourself to breathe in all of this as you're really taking in this present moment reality.
Feeling in to the comfort of just being.
And as you continue to relax,
I want you to focus on your breathing.
Notice the rhythm of your breath,
The gentle rise and fall of your chest.
With each breath,
You're sinking deeper and deeper into relaxation.
Sinking deeper and deeper with each and every breath.
Within this space,
I want you to actually imagine that there's a staircase in front of you.
The staircase leads to an even deeper level of relaxation.
There are 10 steps on the staircase,
And with each step you take,
You'll feel more and more relaxed.
Beginning to descend the staircase with the left foot at 10,
Feeling more relaxed.
Nine,
Deeper and deeper.
Eight,
Letting go completely.
Seven,
Dropping deeper and deeper.
Six,
Feeling so peaceful.
Five,
Four,
More and more relaxed.
Three,
Two,
One,
And zero.
Take a deep breath in,
And allow yourself to feel deeply relaxed.
And with this deep relaxation,
I want you to know and to remember that you are in control within this space and place of the mind and the thoughts.
Intrusive thoughts may come,
But you have the power to observe with awareness.
It is okay if the thoughts come in.
You just observe.
You have the power to shut the door,
To close it,
As you have the power to let them go.
They are just like clouds in the sky,
Passing by without affecting you.
Feel into that.
Clouds that are passing by as you just see them.
Visualize,
Imagine each intrusive thought as a fluffy cloud.
As a thought comes in,
Just acknowledge it without judgment,
Just like clouds passing through the sky.
Breathing in as you watch it to appear in the sky.
And just breathe as you watch it drift away.
Just like clouds are fluffy.
It cannot harm you or control you.
A thought is simply a thought,
And you have the power to observe with ease,
Grace,
And peace.
Coming back to a space of observation with clarity and inner knowing that it's simply a thought like a cloud.
And you are allowed to simply shut the door,
Just like boundaries,
To reacting to the clouds,
Reacting to the thoughts.
You have the power to observe with ease,
Grace,
And peace.
You have the power to let it go with ease,
Grace,
And peace.
Just like you are letting go of the cloud that arises and passes.
And you simply breathe.
And as you simply breathe,
You continue to relax.
Repeating the following affirmations silently in your mind.
I am in control of my thoughts.
I choose to let go of thoughts that do not serve me.
I choose to observe thoughts simply as clouds arising and passing.
I am at peace with myself and my mind.
I have the power to come back to observation with ease,
Grace,
And peace.
I release any negative thoughts with ease,
Grace,
And peace.
I am calm and centered and in control of the space and place in this moment.
Feel in the truths of the statement resonating with you.
Each and every time you repeat these affirmations,
You reinforce your ability to let it go.
To let go of the clouds,
The thoughts.
To let go of this dark image of what this thought represents to the ego.
You allow yourself to let go even more at 5,
4,
3,
2,
1,
And 0.
Take a deep breath in.
And feel into the breathing.
Feel into the breath of letting it go.
Letting it all go.
Letting go of the stories of the mind,
Of the darkness of the mind.
Letting it go and allowing yourself to step into a space and place of seeing brightness of this moment.
As the cloud dissipates within this space,
You allow the sunlight to emerge.
Feel and breathe in to this golden bright light.
This beautiful light that is surrounding you.
Breathing that in.
This light is warm and comforting.
This light rejuvenates your mind,
Body,
And spirit.
You're allowing yourself to immerse yourself with light.
You're allowing yourself to really feel into the light as it seeps into your mind,
Body,
And spirit.
Each and every individual cell.
Feel into that light.
Breathe into that light.
And allow it to swirl around all aspects of the body.
And this light represents your inner strength.
And your ability to heal.
You have the ability to tap into your inner resources.
That helps you heal any aspects of the mind,
Body,
And spirit.
And as this light surrounds you,
It forms a protective barrier.
A shield that is protecting you from any negativity within the mind,
Body,
And spirit.
Protecting you from any intrusive thoughts.
You feel safe,
Secure,
And in control.
Whenever an intrusive thought arises within the mind,
The golden light will help you access that calm,
Equanimous state of mind that is able to observe with equanimity.
This golden light will give you the comfort,
The peace,
The okayness as you are tapping into the strength within you,
The resilience within you,
Because you know that you are in control.
And within a moment,
We're going to come up and out of this deep state of mind.
But first,
We're going to give thanks to all aspects of the mind,
Body,
And spirit.
We're going to give thanks to this moment.
We're going to give thanks for this opportunity to grow in strength and resilience.
We're going to give thanks to ourselves,
To you,
For being here,
For coming home,
And for simply breathing and being.
And now,
We're going to slowly come up and out at one.
Take a deep breath in.
Two,
Three,
Four,
Five.
Eyes open,
Wide awake.
One,
Two,
Three,
Four,
Five.
Eyes open and wide awake now.
Taking your time to breathe,
To ground back down into where you are.
Allow yourself to give a big hug to yourself.
Feeling into the connection with yourself.
Feeling into the connection to this moment.
And I want you to actually take a moment to reflect upon how you feel.
How are you feeling?
Remember that you have the power to come back to observation with ease,
Grace,
And peace.
And that is how you take your power back.
That is how you come back home to this moment.
Rather than having the thoughts control the mind,
Being hijacked by the amygdala.
And so,
Whenever you feel these intrusive thoughts coming on,
Come back to this space and place of relaxation and use this technique you've learned today to help you let it go.
Come back to your strength.
Come back to observation with ease,
Grace,
And peace.
Come back to knowing that you can handle anything that comes along your way.
