This meditation is for relaxation.
Find a comfortable position to sit in.
Take a deep breath in.
When you exhale,
Let all the tension go.
The weak.
The mildly here.
As you follow your breath,
You will follow my voice.
With each exhale,
And each word,
You begin to relax a little more.
And you may experience a daydream-like state.
You may have sensations.
You may have thoughts that you can easily let go.
And as you listen to my words,
You go into a deeply relaxing state.
Continue to follow your breath.
And start to feel relaxation in your scalp.
It will move slowly to your forehead.
Little muscles around the eyes start to relax.
Your cheeks.
Your jaw.
Relaxing.
A little more.
Feeling this peaceful,
Calm.
Come over.
Feeling all the muscles in your body relax.
And this relaxation moves into your neck.
And your shoulders.
Melting.
It's like you're floating on a calm lake.
Gently resting in still water.
Supported without effort.
Feeling the relaxation in your body spread to your chest,
Your arms.
Moving into your abdomen.
Softening more.
Your thighs.
Your hamstrings.
Now the softness moves into your calves.
Your shins.
Tops of your feet.
And the bottoms of your feet.
Softening.
Now any remaining tension in the body or the mind is released through the toes.
Now you see a doorway in front of you.
Five steps.
Going to a much deeper level.
You're on the fifth step.
Looking down.
Preparing yourself to go into a more deeply relaxed state.
Stepping down four deeper.
Four to three.
Deeper and deeper.
Three to two.
Now you see a room in front of you.
And in that room there's a chair.
And in that chair you'll experience a new much deeper state of relaxation.
The chair was made specifically for you.
It fit you perfectly.
Float into that chair and feel how relaxing it feels.
Now as this gentle,
Warm wave of relaxation is blanketed you.
You now see a screen in front of you.
And on that screen you can imagine yourself looking twice as relaxed.
What does that look like?
See yourself.
Now float into the screen and become that relaxed version of yourself.
See what you see.
Hear what you hear.
Feel what you feel.
And now you see another screen in front of you.
Only this screen's bigger,
Brighter,
More vivid.
You can make out different textures.
And you're once again twice as relaxed as you were on the previous screen.
Now float into that,
See what you see,
Hear what you hear.
Feel what you feel.
Now give it this relaxation a color.
Spread it throughout your entire body.
Amplifying it.
Make it brighter.
More saturated.
Expanding out beyond you.
Six feet in every direction.
Now you can create an anchor if you like.
Hold two fingers together during this deep,
Deep,
Relaxed state.
You'll be able to recall this feeling by touching these two fingers together in the future.
And now you can imagine being in the future at a time where you need this relaxed state.
And you see yourself using this anchor by touching your fingers together.
And you start to remember what this feels like.
You start to tap into it.
And it instantly calms you down.
Coming back into the chair.
Noticing the room.
Seeing the five steps floating towards the steps.
Going from one to two.
Two to three.
Feeling this space around you.
The air in the room.
Four.
Moving your body.
And when I get to five you can open your eyes or you can stay in this state for as long as you like.
And when you choose you can come out completely and totally refreshed.
Five.
