Laetus - Confidence Builder

This is a guided visualisation by Dr. Jonathan Lloyd. He will encourage a deeply relaxed state through progressive relaxation. He will also help in increasing your confidence, self-esteem and self-regard. A sense of focus and positivity should prevail after listening to this recording.

Transcript

Latus,

Thank you for choosing to relax and unwind with wellbeing online.

You will shortly enjoy a deep state of relaxation and calm.

So much so,

Please do not attempt to drive or operate machinery whilst listening to this recording.

Please ensure you're sitting or lying comfortably and allow time for you.

Switch off any distractions in your environment and in your mind.

Close your eyes now.

Just notice how comfortable you're beginning to feel.

You're supported so you can just let go and relax.

Any sounds you hear from now on are unimportant as you just concentrate on my voice and continue to relax.

Just notice how comfortable you're beginning to feel.

You're supported so you can just let go and just notice your breathing for a moment.

Just notice your breathing.

Deep,

Even breathing.

Notice where the air enters the body and where it leaves the body.

And the deeper the breathing,

The deeper the sense of relaxation.

A gentle fascination around each breath in this moment.

Just here,

Right here,

Right now.

Deep,

Even breathing.

Maybe noticing the gentle rising and falling of each breath in this moment.

And each breath is just drawing you deeper and deeper into a state of total relaxation.

Drawing you down,

Feeling that gentle pull of gravity pulling you down and down and relaxing you more and more.

As everything begins to slow down now.

As you just concentrate on my voice and continue to relax.

Breathing deeply and evenly.

And let's begin with relaxing all the muscles in the face,

Especially the jaw.

The jaw is beginning to feel so heavy now,

So relaxed now.

Tongue sitting comfortably in the mouth.

And the jaw is beginning to feel more and more relaxed.

Heavier and heavier.

And this relaxed feeling,

This wonderful warming sensation is working its way into your temples now.

Deep into the tissues.

And as you think about relaxing these muscles they will relax.

Just feel them relax.

Like a beautiful massage.

Warming and relaxing.

Deeper and deeper.

And all the muscles in the forehead now,

Smooth and relaxed.

Smooth and relaxed.

And now rest your eyes.

Just imagine the eyelids feeling so comfortable.

So heavy and so relaxed.

Just double the relaxation in the eyelids.

And then double the relaxation again.

So the eyelids are feeling so heavy,

So heavy and so relaxed.

All those tiny muscles,

Just softening and relaxing.

You may feel you can barely open those eyelids,

They're feeling so heavy and so relaxed.

And each breath you take is just drawing you deeper and deeper into total relaxation.

As everything slows down,

Feeling heavier and heavier.

Just feeling that gentle pull of gravity pulling you deeper and deeper into total relaxation.

And this warming relaxation is working its way into the back of your neck and your shoulders now.

The massage continues.

Deep into the tissues.

Warming,

Calming.

This sense of peace and wellbeing flowing through your whole body.

This sense of relaxation and warmth moves slowly down your back now.

Very slowly down your spine.

Down,

Down.

Deeper and deeper.

Right down to the base of your spine.

Letting all those muscles go.

Relaxing deeper and deeper.

And all the muscles in the arms right down to the fingertips relax.

You may feel you can barely lift those arms,

They're feeling so heavy,

So heavy and so relaxed.

You may have a tingling in your fingertips or a warmth in the palms of your hands and that's perfectly fine.

That's just your body telling you you're beginning to relax in a very natural way.

And as you breathe out once more,

Just relax all the muscles in the chest,

Just let them go.

And all the muscles in the stomach feel them relax too.

And then feel that wave of relaxation working its way slowly down your legs now.

Right down to the tips of your toes.

So your whole body is just drifting longer and floating,

Deeper and deeper.

Relaxed.

And I would like you to imagine a scale where a hundred is as wake as you can be with your eyes closed.

Going right down to zero which is just before sleep.

And I wonder what it would be like to see where you are right now.

And then just allow yourself to drift a few notches down.

Down towards zero.

Down towards sleep.

Just drifting deeper and deeper.

Down towards zero.

Down towards sleep.

Starting to feel unbelievably relaxed now.

Unbelievably calm now.

As you just drift and float deeper and deeper.

Down towards zero.

Down towards sleep.

Drifting,

Floating,

Heavier and heavier.

Down,

Down,

Down towards zero and sleep.

Zero and sleep.

Drifting and floating deeper and deeper.

Heavier,

Heavier,

Down towards zero.

Down towards sleep.

Sleep.

Taking yourself right down to the basement level of total relaxation now.

And because you are so relaxed and continuing to relax,

I would like you to imagine ten steps leading you down to a beautiful place.

A tropical beach.

This is a beautiful place where you can just let go and relax.

And as I count backwards from ten down to one,

Just imagine taking those ten steps down onto that beach where you can relax even more.

Double the relaxation with each step as you just drift down and down,

Deeper and deeper.

Ten,

Relaxing more and more.

Nine,

Just drifting and floating deeper and deeper.

Relaxed.

Eight,

Slowing down now.

Seven,

Six,

Deeper and deeper.

Five,

You're twice as relaxed as before now.

Four,

Just drifting and floating.

Three,

Deeper,

Deeper,

Deeper.

Two,

One.

And now I want you to imagine that you're walking along a beautiful palm-fringed tropical beach with pure white sand that stretches out before you and a clear deep blue ocean that stretches out towards the horizon where the waters meet the sky,

A dazzling blue sky.

You're alone,

But you don't feel alone,

You feel warm and safe and secure.

Closer to you there's the gentle pounding of the surf as the waves come rolling in.

In the distance you can hear the occasional cry of seabirds.

And as you walk along the beach you feel the soft grains of sand giving way beneath your feet and the warmth of the sun on your skin makes you feel good.

A sense of happiness,

Self-assurance and well-being welling up inside you.

And now you take a deep breath and smell the freshness of the ocean air.

You can smell,

You can almost taste the saltiness,

The cool moisture catches in your lungs.

Here you are enjoying the freshness and the special smell of this sun-kissed tropical beach.

You find somewhere comfortable to sit in the sand.

The warm grains of sand mould themselves to your shame.

And you watch the waves.

And you see the curve developing at the front of the wave and eventually the crash of the wave as the water runs up the beach towards you and then rushes back down again only to meet the next wave.

And so it goes.

Wave,

Meeting wave,

Each wave drawing you deeper and deeper into a sense of total relaxation as you lie back listening to the sound of the waves.

Feeling warm and safe and secure,

Feel the warm grains of sand moulding themselves to your body now.

And as you feel the warm sun on your skin,

You close your eyes and you drift into a gentle daydream.

Listening to the waves and drifting into a gentle daydream now.

And you dream of a beautiful walled secret garden with a raw tying gate that you open and it leads you down on this warm sunny summer's day.

You can smell the flowers,

The beauty and the tranquillity of this place.

All the colours make this place really beautiful.

And as you find somewhere comfortable to sit,

You just drift and float in the afternoon sun.

You just drift and float and feel the warm sun on your skin which just allows you to just drift deeper and deeper.

And you're so relaxed now,

So relaxed that I can speak to that part of your mind that controls everything.

You're feeling fitter and happier.

You'll begin to feel more strong and capable.

You'll gain more confidence and because of this feeling of confidence which you can feel in your very fingertips,

You'll be able to face all the things that you want to do.

You feel this confidence welling up inside you and you'll now feel rested and confident.

You find it easier to concentrate and as you do concentrate,

You feel a deep sense of comfort and happiness.

You're determined to relax when you're with people.

You remain cool,

Calm and in complete control whenever you're the focus of attention.

And you feel good about expressing yourself confidently and positively to others at all times.

You want to relax when you're with people.

Remain cool,

Calm and in complete control when you're the focus of attention and feel good about expressing yourself positively and confidently to others at all times.

And you can relax and remain cool,

Calm and in complete control whenever you're the focus of attention and feel good about expressing yourself confidently and assertively to others at all times.

And you will relax and feel good about yourself when you're with people,

Remaining cool,

Calm and in complete control at all times.

And it feels wonderful to express yourself authentically because it's okay to be you.

Feel the confidence growing from deep within side of you.

You feel relaxed when you're with people.

You're cool and calm and in complete control.

It feels good to express yourself.

You're positive and assertive.

You are authentically you.

And now just spend a few more moments relaxing in this beautiful garden.

And then slowly and kindly and gently bring yourself back to the beach.

Eyes open watching the beautiful scene,

The palm trees,

The sea.

Feeling warm.

Just feeling the breeze wafting in off the ocean caressing your skin and refreshing you.

And as you breathe in the clean,

Fresh ocean air,

You feel so alive.

Alive to the joys of living,

It feels good to be alive.

You've let go of the past and you now enjoy each moment,

Each precious moment in the here and now.

Accepting the very best in life,

Loving and approving of yourself.

You love and you approve of yourself.

Feeling good about yourself in every way.

Feeling good about yourself in every way.

And in a moment,

I should begin to count to 10.

And when I get to the number 10,

I want you to open your eyes.

And when you do open your eyes,

You continue to have a sense of relaxation,

Wellbeing and self assurance.

Feeling good about yourself in every situation and determined to relax and remain cool and calm and in complete control.

Whenever you're the focus of attention,

Feel good about yourself in every way.

And these positive feelings will grow stronger and stronger.

And next time I shall deepen the process and you'll go into a deeper state of relaxation.

Next time I shall deepen the process and you'll go into an even deeper state of total relaxation.

One,

Two,

Three,

Just let the beach scene begin to fade away now.

Four,

Five,

Six.

As you come up and begin to return to the room,

Seven,

Eight,

Nine,

Nearly there now.

And 10,

You can open your eyes coming all the way up,

Feeling good about yourself in every way.

Thank you.

Reviews

Amazing journey, leaving me totally rejuvenated. 🙂💕

I have kept coming back to this one over the last couple of years as it's very useful for getting into a trance-like state and settling the mind - as long as you've engaged with it from the beginning.

Excellent. It's hard for me to visualize and relax, and this worked brilliantly. Thank you!

This meditation is so hypnotic. The relaxation is DEEP. The visualization is illuminating. Trance like meditation every time! I always find this eternal love that exists right inside of myself. Thank you 🙏🏽