Releasing Fatigue (Refreshing Mountaintop Visualization)

In this refreshing mountaintop Sophrology visualization, you’ll begin with a calming body scan, and then imagine yourself on a small mountain where you will explore your surroundings as the wind blows your fatigue away. By calming your nervous system and engaging your power of visualization and the mind-body connection, you will leave this practice feeling more energized and full of vitality. Sophrology is a mind-body wellness modality that has been popular in Europe for 62+ years.

Transcript

Welcome to this refreshing mountaintop visualization for releasing fatigue.

I'm Marianne DeClear,

And thank you for joining me here today.

In this practice,

You'll start by relaxing your body and mind,

And then you'll visualize yourself on a small mountain where you will explore your surroundings as the wind blows your fatigue away.

Before we get started,

Take a moment to get comfortable.

You can sit on a chair or lie down on the floor or on your bed,

And know that you can always change your position at any time during the relaxation.

And as you go through this visualization,

I encourage you to welcome any feelings,

Sensations,

Or images with kindness,

Gentleness,

And non-judgment.

Take this time for yourself and connect within.

Get into a position in which you feel no tension.

Close your eyes and let your body begin to relax.

Take a deep breath,

Filling the chest and the belly with air.

Exhale,

Allowing the chest and the belly to fall.

And take a normal breath.

Become aware of your body comfortably settled in your seat or lying down.

And feel all the points of contact between your body and your support.

The back of your head if you're lying down,

Your arms,

Your hands,

Your back,

Your buttocks,

Your legs,

And your feet.

Feel your body begin to naturally stretch out and relax even more.

Become aware of the calm settling into your body.

To deepen this feeling of relaxation,

Imagine a point of relaxation at the top of your head.

And imagine this point spreading out all over your scalp.

And feel your scalp relax.

Soften your forehead and imagine it as the surface of a peaceful lake.

Feel all your expression lines smoothing out and disappearing.

Relax your eyebrows.

Maybe you feel the space between your eyebrows.

Feel your eyelids getting heavy and relax all the muscles around your eyes.

Relax your temples,

Your cheekbones,

Your nostrils.

Notice the cool air around your nostrils on each inhale and the warm air around your nostrils on each exhale.

Relax your cheeks.

Unclench your jaws.

Maybe find some more space between your teeth.

Allow your tongue to rest naturally in your mouth.

And feel your throat relaxing.

Feel free to swallow if you need to.

And now become aware of the shape and volume of your face.

Let the release continue down the nape of your neck into your traps and shoulders.

Allow your shoulders to naturally drop down,

Relax downwards.

And let this feeling of relaxation continue into your upper arms,

Your elbows,

Your forearms,

Your hands right down to your fingertips.

Now become aware of the shape and volume of your upper limbs.

Bring your attention now to your back.

Begin it stretching out bit by bit with each breath.

Relax all the muscles along your spine.

And release your shoulder blades,

Your mid-back muscles,

Your lower back muscles.

Become aware of the shape and volume of your back.

Bring your awareness now to your chest.

Observe the movements of your rib cage.

Feel your ribs opening with each inhale,

Closing with each exhale.

And now tap into your heartbeat.

Maybe you can feel it or hear it.

Notice how your heartbeat is calm and regular.

Feel your belly relaxing and letting go.

Observe the movements of your belly.

Feel your belly rise with each inhale,

Lower with each exhale.

Notice these calm and regular movements.

And let this feeling of relaxation now diffuse down into your pelvis.

Relax your hips,

Your buttocks,

Your perineum.

Become aware of the shape and volume of your upper body.

Allow the feeling now of relaxation to continue down into your legs.

Relax your thighs,

Your knees,

Your calves and your shins,

Your ankles,

And your feet right down to the tips of your toes.

Become aware of the shape and volume of your lower limbs.

Become aware of the shape and volume of your whole body.

And now I'd like to guide you to let go of any residual physical,

Mental,

Or emotional tensions.

Here's a little explanation.

In a moment,

At my signal,

You'll expand your belly as you breathe in through your nose and then you'll lightly contract your whole body as you hold your breath.

And then you'll relax everything as you exhale loudly.

Here we go.

Inhale and your belly expands.

Hold your breath and lightly contract all the muscles in your body from your head and face down to your feet.

And exhale loudly as you get rid of any residual tensions.

Relax and take a normal breath and bring your awareness to the calm sensation in your whole body.

I now invite you to see yourself,

Imagine yourself on the top of a small mountain.

Take the time to look around you.

Observe the blue sky,

The purity of the few fluffy white clouds.

Notice how they seem soft and cottony.

See the golden light of the sun shining on everything around you.

And observe the different shapes in this environment.

The trees,

Rocks,

Vegetation,

Maybe other mountain tops in the distance.

Imagine all the shapes and contours.

And now open your ears.

Listen to the sound of the wind gently brushing against your ears.

Notice the sounds of birds singing or the sound of running water.

Maybe even listen to the silence.

As you stand here to appreciate this place,

Imagine the wind coming in and blowing your fatigue away.

You breathe in this clean air and you feel the oxygen entering your lungs and being delivered to all of your cells.

Breathe deeply.

Feel the warmth of the sun's rays on your face,

On your hands,

On your skin.

You may want to reach out and touch something,

Maybe a rock.

You can feel its cool surface under your fingers.

You notice its texture.

Perhaps there are other things that you'd like to explore with your sense of touch.

And feel the fatigue disappearing from your body as you explore this space.

Feel the wind continuing to take your fatigue away.

Feel the energy of this place.

Soak up all these feelings of well-being.

Realize that you are totally calm and relaxed in this beautiful landscape.

Observe how the fatigue has left your body,

Leaving you feeling refreshed and full of vitality.

Feel all the positive energy of this place in your body.

And you're now going to anchor this positive energy with a breath.

Here's a little explanation.

In a moment at my signal,

You'll breathe in through the nose,

Filling the chest and the belly with air.

Then you'll hold your breath and think about this positive energy.

Then you'll exhale gently through your mouth to diffuse it through your body.

Here we go.

Inhale,

Belly and chest expand.

Hold your breath and think about all this positive energy you felt in the environment on top of the mountain.

Exhale gently through your mouth to diffuse it through your body.

Take a normal breath when you're done.

Become aware of this positive energy and vitality anchored within.

Activate these sensations.

Remember that these sensations are always in you.

Think about activating them in your everyday life.

And now come back to the points of contact of your body with your support.

Feel the back of your head,

Your arms,

Your hands,

Your back,

Your buttocks,

Your legs and your feet.

Imagine the space that you're in.

Bring your awareness to the sounds outside.

Take a deep breath in through your nose to energize you.

Exhale through your mouth.

Take a normal breath.

And you can start to slowly move your hands and feet.

Twinkle those fingers and those toes.

And then you can start to move the rest of your body.

Take a big stretch.

Yawn if you want to.

And when you're ready,

You can open your eyes.

Take a moment while you're still in this state of relaxation to think about what feelings,

Sensations or images came up for you during this session.

Remember that you can come back to this recording anytime you want to project your capacity of releasing fatigue and anchoring positive energy.

Thank you once again for joining me here today for this refreshing mountaintop visualization for releasing fatigue.

I'm Marianne DeClear.

Reviews

Very relaxing, thank you for creating this special moment

Thank You! Great clear voice and wonderful meditation!

Great visualization
Soothing voice and pace
Splendid !

I love how we're effectively guided into a calm state before being re-energized - a beautiful revitalizing experience bookmarked to return to as needed. Thank you!
🌈 ♥ 🙏 🕊️

I love this! I have long covid and I keep coming back to it. It's soooo relaxing! Thank you ❤️

Great relaxation and fatigue clear thank you! I really appreciate the simplicity that I can incorporate into every day to help sweep away feelings of fatigue 😊