This short guided relaxation includes a staircase of relaxation, self-guided practices, and a positive suggestion to help you manage and reduce symptoms of hot flashes and feel more comfortable. Enjoy.
Meet your Teacher
Surrey, UK
Transcript
Welcome to your menopausal symptoms relaxation. I'd like you to take just a little time to make yourself comfortable. And if you'd like to gently close your eyes down and let your head and shoulders relax into the pillow. Just feel your head and shoulders sinking down into the pillow's softness. And as you lie there listening to my voice here, You may be aware of the sounds around you. The sounds outside the room. And the sounds inside the room. The sound of my voice. And the sounds outside of the room. Perhaps the wind in the trees or the birds in the treetops. The occasional sound of distant voices. Now and again a dog barking. Or distant traffic. And if you feel that you need to move slightly now and then, That's fine. You don't have to be absolutely still. You can just be comfortable. And relax your whole body. As much as you like. As you listen quietly to the sound of my voice. And if you hear sounds either in or outside of the room, They won't disturb you. They can help to soothe and relax you as you lie comfortably in bed. In this room. As the world just goes on by. The outside world is absolutely unimportant to you just now. And the only sound you're interested in is the sound of my voice. And while you're listening to the sound of my voice, You can concentrate on your breathing. Breathing slowly and steadily. And evenly. And as you breathe out. You can allow your body to relax more and more. As you gradually find yourself feeling. As if your whole body is sinking further and further into the surface beneath you. With each breath you breathe. Getting heavier and heavier. Take a little time now. To begin to feel the first signs of relaxation every time you breathe in. Every time you breathe in, Imagine you're breathing in calmness. And relaxation. And perhaps giving it a colour so that you can see it in your mind's eye. Entering and filling your body. Or just think about it. And when you breathe out. You can just breathe away. Any tension you might notice anywhere in your body. You can just let it go. Let it go. Completely. Any anxiety, Any tension, Any worries. Let them go. Because you don't need them here. Let them go. Imagine them as little white clouds in a clear blue sky and watch them as they drift away. Watch them go drifting away from you to a nothingness, Dissolving, Allowing you, Yourself, To enjoy those feelings of peace and tranquility. And that's great, That's sending a message to your subconscious mind. That all is well and that it's okay to start this relaxation process, That it is safe to relax. And in a moment I will count down from 10 down to 1 and each number can be a step on a staircase of relaxation. A step closer to that place of peace, Comfort and ease, Deep inside. So let's start at number 10. Noticing all the sensations that allow you to know you are relaxing, Settling and drifting. Nine, Feel yourself drifting deeper and deeper. And allow yourself to drift deeper and deeper. And deeper, Relaxed. Slowing down now. Two, Eight. Becoming detached as you drift deeper and deeper down. As you wind down to seven, Drifting through time and space in a place where time has no meaning. Where an hour can seem like a minute or a minute like an hour. Where time can simply just stand still. Drifting down to six. Just like an autumn leaf falling to the ground. Swaying in a gentle breeze as you drift. Deeper. And deeper. And deeper. Doubling your relaxation with every step down to five. Just like a snowflake, Drifting and falling to earth. Floating down slowly. Getting closer now. As you drift deeper and deeper. Into a beautiful state of total relaxation. Drifting down now to four. Becoming weightless as you drift deeper and deeper down as if you're floating weightlessly through clouds. Down two, Three, Doubling your relaxation again. And you can feel so relaxed as you drift down gently. To two. Feeling comfortable. And relaxed. Free from any cares. Total peace. Total calm. As you drift down. Two, One. And zero. At the bottom. Off that staircase of relaxation. You find yourself in a quiet and tranquil place. And the wonderful thing about trance is that in trance you can move forwards or backwards in time for just a fleeting moment. Or you can take yourself away to another place. Body resting in one place, Mind free to explore and drift to some way you prefer. And as you begin to drift even deeper into this wonderful feeling of calm and total tranquility you can begin to feel your body working once more in harmony with your mind. Because for a while now you've been experiencing some of those menopausal symptoms. And although you're aware that this is a natural transition that your body is going through. It can mean discord with your emotions. And chemicals that have been changing at this time. But all that is changing now. All that is changing now. Because with the use of hypnosis and creative visualisation. You're going to regain control. Of those emotions and chemicals. Not because I say so. But because you really want to feel better. And enjoy your life and your health and fill it with meaning and purpose again. There may be occasional times when you feel as though those old symptoms are returning, But with the use of the self-hypnotic techniques which you are about to learn, You will be able to make those symptoms less and less frequent and so much easier to cope with. And two, Eventually. In a very short time. They will simply disappear altogether. All by themselves. So allow yourself to drift further down into that calm and peaceful feeling. As you listen to my voice. And my voice only. Outside sounds or movements can simply dissolve into nothingness. As you become oblivious to everything. Except for this wonderful feeling that you're beginning to experience now. The symptoms of menopause can vary from woman to woman. But the reason for those symptoms, As you already know, Are the variations in the release of chemicals, Mainly the hormones estrogen and progesterone, That are produced in your ovaries and regulated by the pituitary gland that is situated in your brain. I wonder if you can imagine your pituitary gland now? It's a roundish organ that lies immediately beneath the hypothalamus, Resting in a depression in the base of the skull. Looking something like a small bean. But no larger than a pea. The pituitary gland itself is controlled by the hypothalamus. To which it is attached by nerve fibres. The whole system may look to you like a network of interconnecting wires. Or an underground map. Or anything in fact that helps you to associate with that communication between the hypothalamus, The pituitary gland and the ovaries. Use your own interpretation to imagine it now. No matter how you see it. You can only be right. Remember that visual imagery is the language of the brain. And existed long before humans learned how to speak. Alright. I would like you to see. Or sense. Yourself, As you will, As someone who is totally in control of the regulation of the production of hormones. And you're tracing the network to the source of your symptoms. And when you have located an area where malfunction takes place, It doesn't matter how it appears right now. You may just know that this is the place that your subconscious mind has directed you to. So when you're there, Do whatever needs to be done to fix this problem once and for all. You may find that the production of hormones needs to be more balanced in some way. If this is so. . . Then you also know that you can regulate that production until your body is beginning to adjust and to work healthily in a way that's acceptable to you. It's possible to experiment with the controls in your imagination. To see how your subconscious mind really can work with you. I wonder if you'd be curious enough to do this now. Adjusting the flow of capillaries to your skin that make you feel hot and flushed at times is an interesting experience. So imagine, Please, That you are adjusting the control. To actually make you feel hot and flushed. And as you do this, You may find your skin tingling slightly as it begins to redden and warm. It may be like sitting in front of a hot coal fire with red and yellow flames dancing and warming your skin. And as you're beginning to feel that warmth now spreading all over your body, It makes you actually feel as though you're having a hot flush. Good. Now you know that you caused this feeling to occur in your body, And because your subconscious mind can do this, It can also reverse the process. This is the procedure that you will use should you ever feel a hot flush coming over you at any time in the future. I want you to go inside yourself. And again, Adjust the control, But this time. In the opposite direction. To make you feel. Cooler and more comfortable. And as you do this, It's almost as though a lovely cool breeze is wafting over your face and your neck. Cool and comforting breeze that begins to spread throughout your entire body. Making you feel good once more. That's right. You can feel wonderful. Imagine that you're standing outside on an autumn evening watching the trees swaying in the breeze and the leaves lazily falling and dancing around on the soft ground beneath which you stand. The leaves are crisp and reddish-gold. And there may just be a little rain in the air. Wetting your skin and cooling you down. You might feel almost as though you're breathing in cool mountain air. In the future, Should you ever begin to experience those old feelings associated with the menopause, I want you to find a comfortable place to relax and breathe slowly and regularly. Taking yourself down into a lovely, Calm and peaceful feeling once again. Imagine that you're walking down a short flight of stairs, Just 10 steps leading gently down. And count them off slowly one by one in your mind. And when you reach the bottom of the stairs. Take yourself outside in your imagination to that lovely autumn evening. With the cool breeze. The gentle rain on your face and experience once again the coolness spreading throughout your whole body. And you'll find that you'll feel so much more comfortable and so much more relaxed. As you enjoy those wonderful feelings. And when you're ready to return to normal conscious awareness. Simply bring these good feelings back with you. And count yourself up. From one to seven. As you practice this technique daily. Until the process becomes so amazingly easy for you. That you can just think in your mind two key words cool Breathe. You will immediately feel that cool breeze on your skin. Gently spreading all over your body. And making you feel even cooler. And calmer and more relaxed than ever before. Cool breeze. Cool, Breathe are your key words for post-hypnotic response. Cool breeze is firmly embedded into your subconscious mind. That lovely Cool. Breathe And the more you practice, The easier and more effective it becomes. So always remember your keywords, Cool, Breeze. And you will feel the effects of that cool breeze whenever you need to. In a moment I'm going to count from one to seven and on the count of seven you'll be wide, Wide awake. And you'll have wonderful feelings flowing throughout your body. And calm. And peaceful thoughts. In your mind. And now as you begin to drift into this wonderful feeling of calm and total tranquility. You can begin to feel your body working once more in harmony with your mind. So when you're ready. One, Two, Three, Four. Coming slowly back. Four, Five, Coming back nicely now. Six eyelids beginning to flutter. And seven. Eyes open. Mind and body returning to normal conscious awareness. And feeling good.
