Relax & Unwind

This meditation is to help you to relax after a stressful day or event. It can also help you to have a better nights' sleep.

Transcript

This recording was made by Natalie Benz at Natalie Benz Hypnotherapy.

Please do not listen to this recording whilst driving or involved in any other activity.

This session is Relax and Unwind.

The purpose of this session is to relax you whether that be to help you unwind after a busy day or calm you after a stressful situation or event.

This space of time is just for you.

Enjoy it.

I invite you now to make yourself comfortable either sitting or lying down free from all distractions.

Take a deep breath in and imagine you are breathing in peace and calm.

Gently exhale and let go of any stress that you may be holding on to.

Another deep breath of peace and calm.

And exhale any worries from your day.

One last time,

Deep breath in peace and calm and hold that breath.

As you exhale now,

Allow your eyes to softly close if they haven't already and allow your body to start to relax.

That's right,

Letting go.

Lovely.

Now focus your attention on your feet.

Think about the muscles in your feet and allow them to softly relax now.

That's right,

Allowing all of the muscles in your feet to relax.

Good.

Moving up to your ankles,

Just imagine releasing any stress,

Any tension that may be held in your ankles.

Moving up to your lower legs,

Focus in your attention here.

Just allowing all of the muscles in your lower legs,

Your shins,

Your calves to gently relax now.

That's right.

Moving up to your knees,

Just releasing any stress or tension that may be held in your knees now.

And now focus in your attention on your thighs.

If there's any stress,

Any tension or any discomfort in your thighs,

I'd like you to imagine it now.

Just melting away.

How good does that feel?

As all the stress,

All the tension just melts away now.

That's right.

As your thighs gently relax.

Moving up into your stomach,

Focus in your attention there.

Thinking about all of your stomach muscles.

And thinking about how nice it would feel if all of the muscles in your stomach were to gently relax now.

Nice and gently.

Lovely.

Now moving up and focus in your attention on your chest.

And noticing how your attention is now drawn towards your breathing.

And the more you allow yourself to relax,

The softer your breathing becomes.

The calmer your breathing becomes.

And you find yourself letting go now.

Giving yourself,

Giving yourself permission to relax completely.

As all the muscles in your chest relax now.

That's it.

Now paying attention to your shoulders.

And again,

If there's any stress,

Any tension or any discomfort in your shoulders,

I'd like you to imagine it now.

Melting away.

How good does that feel?

As all the stress,

All the tension just melts away now.

Good.

Now focusing your attention on your arms.

Noticing how all of the muscles in your arms are comfortably and softly relaxing now.

From the top of your shoulder through to your elbows.

And from your elbows down through to your wrists.

From your wrists through your hands all the way to the tips of your fingers.

Noticing how very calm you're feeling right now.

Calm and relaxed.

Now focusing your attention on your neck.

As your neck muscles gently relax.

Your throat gently relaxes now.

You may notice that you've developed the urge to swallow.

If so,

Just go ahead and swallow.

And you'll find that this takes you deeper into relaxation.

Your chin and your jaw relax now.

Your mouth and your cheeks relax.

And your nose.

And all of the tiny muscles in and around your eyes relax now.

Softly.

Gently.

Comfortably.

Your forehead relaxes as does your scalp.

Your back completely relaxes now.

Any stress or tension just melting away.

That's right.

And in a moment I'm going to count the numbers from 10 down to 1.

With each and every number that I count you'll feel yourself becoming more and more deeply relaxed.

And you'll find that no matter how deeply relaxed you become you can always hear the sound of my voice.

10.

Feel yourself starting to relax more and more.

9.

Deeper relaxed.

8.

Drifting and floating.

Deeper into relaxation now.

7.

Down.

Down.

Down.

6.

That's right.

Just letting yourself go now.

More and more.

5.

Relaxing more and more with every breath.

4.

Deeper relaxed.

3.

Deeper still.

2.

Completely letting yourself go now.

1.

Deep.

Deep relaxation.

All the way down.

And you can choose to relax even more.

And you'll find that the deeper into relaxation you go the better you feel.

The better you feel the deeper into relaxation you go.

Good.

Now let's take a journey using your wonderful imagination.

I invite you to place yourself out in nature.

In a beautiful woodland area.

It's a warm summer's day.

The sky is clear blue with the occasional fluffy white cloud drifting slowly by.

The air is warm and you welcome the soft cool breeze that blows against your skin.

You're sitting on a wooden bench in front of a path surrounded by trees.

Tall,

Strong trees.

And as you sit on this wooden bench you take in this wonderful scenery.

The grass is so green with random wild flowers sprinkled in different parts.

The sound of nature warms you.

What does it smell like amongst the flowers,

The grass,

The trees?

It's so beautiful to be here.

The sound of the birds singing fills you with joy,

Contentment.

It feels good to be here surrounded by nature.

You hear a tinkling stream.

It sounds quite close.

You get up to explore.

Through the tall trees.

The sound of twigs snapping beneath your feet as you walk.

The sound of birds flying up in the sky.

Soon you come to a small clearing with a pool and you look up to find the most stunning waterfall.

The sun reflecting on the waterfall looks like a curtain of glittering diamonds.

You are in awe of this magnificent natural beauty.

Soon you develop an overwhelming desire to step into this waterfall.

To cool yourself off from the hot summer sun.

You see a ledge that you can safely walk on to stand under this gorgeous waterfall.

You walk over and stand on the ledge and feel the cool shimmering water fall over you.

Cooling you down.

You can't help but smile as this wonderful cascade of water washes over you.

And you notice that something is happening to you.

You feel lighter with every moment that passes.

Lighter and freer.

It's as if the water is washing away all stresses.

All tensions from your body and your mind.

Cleansing you of all doubt.

All worry.

It feels incredible.

You bathe in this magical waterfall for a few more moments.

Feeling better and better.

You feel light.

You feel free.

Now it's time to come back to normal everyday conscious awareness.

I'm going to count the numbers from one to five.

And with each and every number that I count you will feel yourself becoming more and more alert.

At the count of five you will open your eyes feeling completely refreshed and calm.

One.

Feel yourself gently and slowly coming up now.

Two.

Coming up a little more.

Starting to become aware of your surroundings.

Three.

You may notice a tingling sensation in your hands or your fingers as you're coming around now.

Four.

Almost there.

Eyelids beginning to flutter.

Five.

Open your eyes feeling completely refreshed and calm.

Reviews

What a beautiful meditation. Thank you. Feel so relaxed and calm

Beautiful voice and wonderful background music thank you for this relaxing session

Wow!! I actually drifted off to sleep it was that brilliant! I love your Welsh accent and you realky put me in a deep sense of relaxation!! Thanks so much for this ❤️❤️

Very soothing and relaxing! Thank you.

This was perfect for my non stop stressful day!

Lovely 🥰

Wasn't able to fall asleep due to anxiety and stress from the work day, played this meditation and it successfully lulled me to sleep.

So nice I didn't want to leave waterfall. This meditation is lovely. Thank you

This wss wonderful. Just what I needed in this moment. 🙏🏾

I struggle to relax when I’m stressed but thank you for this beautiful meditation and wonderful guided imagery I feel so relaxed will book mark and visit again. Namaste 🙏🏻💜🦋🌸🌸

Amazing! Total relaxation ! Enjoyed your soft, gentle voice. Thank you. 🙏🏻

🌿✨💜✨🌿 Thank you. Xxx

That was a great meditation

Wonderful, thank you

This,was awesome !!!!! Thank you

Sooooo relaxing! Oh my goodness. Just listen to her voice and let it flow over you. Even the music was good and I don't usually like music with meditations. Thanks for this. I'll come back to it often. 🙏💛💐

Wonderful & such a soothing voice 🙏🏻💕

Nice, pleasant experience. Thank you.💗

I swear by all her audios. I always see a change in my habits after listening to them.
Thank you!

Very lovely and effective relaxation - gorgeous voice. Thank you!