Hello,
Thank you for joining me.
My name is Verena and I will guide you through this deep relaxation session.
To begin,
Find a comfortable lying down position where you can relax.
Let your feet flap open,
Your palms up to the sky and take a calm,
Deep breath into your belly through your nose.
Feel the surface you are lying on.
Feel the places where it touches your body,
Where your head is resting,
Your back,
Your upper arms,
Forearms,
Your hands,
Your thighs,
Your lower legs and down to your heel.
Let go of everyday life and your thoughts.
Just let everything go.
It's not important right now.
This time is just for you and it's all about yourself.
Feel how calm you are,
How safe and relaxed you feel.
And with each breath you go deeper into relaxation.
Always deeper,
In a way that is comfortable for you.
Now imagine a place where you feel completely comfortable and where you can rest.
It's your personal place.
This can be for example a flower bed with butterflies and tall grass.
Or you're lying on fragrant forest floor or a mountain clearing next to a rushing mountain stream.
It may be your secret favorite place or you can just imagine what your favorite place to be right now would look like in your fantasy.
It is your personal place that is just for you.
You are in complete safety.
Now breathe in deeply and calmly out again.
Repeat the following phrases silently in your mind.
My right arm feels comfortably happy.
My right arm is comfortably heavy.
My breath is calm and even.
My right arm is calm and happy.
My right arm is comfortably heavy.
My right arm is comfortably heavy.
My breath is calm and even.
My right arm is calm and heavy.
My left arm feels comfortably heavy.
My left arm is comfortably heavy.
My breath is calm and even.
My left arm is calm and heavy.
My left arm is comfortably heavy.
My left arm is comfortably heavy.
My breath is calm and even.
My left arm is calm and heavy.
My breath is calm and even.
Imagine how you are lying there in your comfort zone,
Calm and relaxed.
Your body feels comfortably heavy.
You are sinking right into the ground.
You can feel your right leg sink comfortably into the ground.
My breath is calm and even.
My right leg is calm and heavy.
My right leg is comfortably heavy.
My right leg is comfortably heavy.
My breath is calm and even.
My right leg is calm and heavy.
Breathe in calmly and breathe out.
My left leg sinks heavily into the ground.
My left leg is calm and heavy.
My left leg is comfortably heavy.
My left leg is comfortably heavy.
My breath is calm and even.
My left leg is calm and heavy.
Breathe calmly and evenly and go deeper and deeper into relaxation.
And deeper and deeper.
Further and further.
Deeper and deeper.
Very calm.
Deeply relaxed.
Let yourself fall into relaxation.
And enjoy these wonderful moments of relaxation with every breath.
Now I'll slowly count from 1 to 10.
And with each number you will relax a little more.
More and more.
As you like it.
As it is good for you.
And with each number you can go deeper into relaxation.
1.
Deep.
2.
Deeper and deeper.
3.
With every number.
4.
Very calm.
5.
And deeply relaxed.
6.
Let go completely.
7.
Deep calm.
8.
Very deeply relaxed.
9.
All to yourself.
10.
Now wonderfully relaxed.
Inhale and exhale.
Feel how warm your belly is.
My belly is pleasantly warm.
You are completely calm and serene.
My belly is pleasantly warm.
My belly is pleasantly warm.
My belly is pleasantly warm.
You are calm and relaxed.
My belly is pleasantly warm.
Feel the warmth radiating into your chest.
The warmth radiates into your arms and legs.
Feel the warmth from your belly fill your whole body.
Your heart beats calmly and steadily.
Your breath is calm and even.
My heart beats calmly and steadily.
My body is pleasantly warm.
My heart beats calmly and steadily.
My breath is calm and even.
My heart beats calmly and steadily.
My body is pleasantly warm.
My heart beats calmly and steadily.
Inhale and exhale calmly.
Think of the place where you are lying.
Warm and calm and heavenly.
Free from all worries and fears.
Just very calm and relaxed.
Inhale and exhale.
Your forehead feels pleasantly cool.
You can feel the air that you breathe and feel it too.
My forehead is pleasantly cool.
My forehead is pleasantly cool.
My forehead is pleasantly cool.
My forehead is pleasantly cool.
Inhale and exhale.
Enjoy the relaxation,
The heaviness and warmth of your body for a few more minutes.
When you open your eyes in a couple of minutes you will feel very fresh and relaxed.
Refreshed and awake.
Stay as long as you want,
As long as it feels right for you.
When you are ready,
Slowly move your toes and your fingers.
You can stretch carefully like in the morning after waking up.
Whenever you feel like it,
Slowly open your eyes.
Inhale and exhale.
You are relaxed and refreshed.
