So,
Let's settle in.
Please close your eyes if you're comfortable and if not,
Let them come to a soft gaze for now.
Just bringing yourself to the present moment.
Blocking out those visual distractions.
And if you would,
Simply notice the top of your head.
And imagine all the teeny tiny muscles in the top of your head.
Relaxing.
Releasing.
And then imagine,
Ever so gently,
That relaxation beginning to spread across your forehead.
Smoothing out those little 11s you may have by your eyebrows.
Feeling the tiny muscles in and around your eyes.
Calming and relaxing.
Spreading across your cheeks and your ears.
Your mouth and jaw relaxing.
Maybe wiggling your jaw a little bit to make sure that you're releasing the tension.
Feeling that relaxation now gently spreading through your neck and shoulders.
Maybe even feeling your shoulders relaxing down your back a little more.
That relaxation spreading down your arms.
Down your back,
Your upper back,
Middle back,
Lower back.
Feeling that calm relaxation spreading across your heart space.
Opening your heart space.
Relaxing your chest,
Your lungs.
Down through your abdomen and torso.
Your hips and pelvis.
Releasing any tension.
Your upper legs,
Your thighs.
Your knees.
Lower legs.
Feet and even down to the very tips of your toes.
And now let's go on a journey using our imagination.
And as we go through this I'm going to say see or imagine.
Because some of us may see pictures in our mind's eye.
And some of us simply imagine.
And so don't get caught up in that.
Just go with the flow.
And imagine standing at the top of a beautiful staircase.
Looking down.
And again you may see it.
You may imagine it.
Maybe a staircase in your home.
Or one in a grand ballroom or hotel.
For me it's probably a rickety wooden staircase that leads down to a secluded private beach.
However you see or imagine your staircase,
Perfect.
Might be carpeted.
Might be marble.
Simply notice that staircase.
And we're going to ever so gently go down.
One step at a time.
Allowing each step to relax us even more deeply.
Ten.
Ever so gently nine.
Drifting down.
Completely at ease.
Seven.
Without any pain or discomfort.
As if you could glide down six.
Going into an even deeper state of relaxation.
With every step down.
Notice we're only halfway down.
And already how good this feels.
And then give yourself permission to go even deeper down.
Four,
That's right.
Three.
More and more comfortable.
More and more relaxed.
Two.
As if you can double your relaxation.
And one all the way down.
Finding yourself now in front of a door.
And again however you see or imagine it.
It's perfect.
And yet notice through the cracks in the door.
There's a beautiful golden white light.
That seems to be beckoning to you.
Calling to you.
And so curious you go over and you open the door.
And as you do that golden white light comes streaming out.
Surrounding you,
Filling you with such freedom.
Such a beautiful sense of calm and joy.
And you realize.
You've opened the door.
To the healing room.
And so you enter crossing the threshold.
And in this healing room.
There's a big comfortable feather bed.
And an oversized overstuffed chair.
And you go climb up into one.
Settling yourself down ever so comfortably.
Allowing all of the sounds,
The words that I'm saying.
The sounds of this beautiful music.
Any sounds in your environment.
Any sounds are simply a little message.
To relax and go even deeper relaxed.
And as your physical body continues to relax more and more.
Your beautiful higher mind can become free.
Free from your physical body.
Allowing your beautiful higher mind to begin to lift up.
Out of your physical body.
Simply lifting up as your body continues to relax.
Relax even deeper down.
And your beautiful higher mind begins to rise higher.
Through this roof.
The building you're in.
Above the clouds and trees.
Way high up into the universe.
Continuing to float up.
As effortlessly and gently.
As a helium balloon that a little child accidentally let go of.
Feeling so free as you find yourself.
Floating up into the velvety darkness of the universe.
And then.
Beginning to float.
Ever so gently.
Ever so slowly.
Beginning to float.
Back down.
Drifting floating.
Like an autumn leaf.
Or a big puffy snowflake.
Simply gently down.
Down.
Deeper and deeper down.
Down.
Until you find yourself ever so gently.
Coming to land.
In your own private paradise.
Maybe taking your breath away.
It's so beautiful.
Allow yourself to simply.
Be here for a moment.
Allowing yourself to be present.
In this beautiful sacred space.
Where everything is exactly.
To your liking.
Notice the sounds.
Notice any smells.
Notice the temperature.
Perfect to your liking.
Without being too warm.
Without being too cool.
Just perfect.
And notice how it feels to be here.
You may be by yourself.
Or with others.
It's your private paradise.
It's perfect.
And here you are.
Without anyone wanting anything.
Without anyone needing anything.
Simply feeling calm.
Content.
And settled.
Feeling free.
Feeling courageous.
And anything else you notice you feel in your heart.
And take in the visual surroundings.
Notice that everything you see.
It's as if it was designed.
Just for you.
And it was.
Because it is your own private paradise.
And take a few moments.
To allow this to really settle in.
To every cell in your body.
Without any worries or concerns.
Simply able to be here.
Free.
Courageous.
And notice.
There's one color that seems to pop.
That can best represent you here.
In your own private paradise.
So focusing on that color.
Whether you see it or imagine it.
Let it come to you.
Without you going to choose the color.
Let it come to you.
Your higher mind.
Your wise mind.
Knows the perfect color for you.
And so staying with these beautiful feelings here.
In your own private paradise.
Let's create this anchor.
For you to be able to bring this back.
Anytime.
Anywhere.
In just a moment.
In just one breath.
So without having to move your body.
Except for on the same hand.
It doesn't matter if it's your left hand or your right hand.
Simply touch the thumb.
And first finger of the same hand.
You can touch it together.
Or rub it together.
And then take a long slow breath in of that beautiful color.
Do it now with me.
And as you exhale.
Send a wave of that colorful relaxation.
From the top of your head all the way down to the tips of your toes.
Washing away any unwanted fear.
Stress or tension.
Flooding your body with relaxation.
Feelings of calm.
And safety.
And you know the more we do anything.
The more we repeat something.
The better we get at it.
So again touch or rub your thumb and finger together.
Breathe that beautiful color in.
Breathe it in.
Hold it for just a moment.
And as you exhale.
Send that wave of relaxation.
From the top of your head all the way down.
Through your entire body.
Telling every cell in your body.
In this moment I am safe.
I am secure.
I am free.
And so keep doing that on your own breath.
Keep doing this breath.
Breathing in the color.
As you exhale allowing it to wash away any unwanted emotions.
And we're going to connect this.
We're going to create this anchor to remind you to come back to do this.
Because it's not do this one time and all of a sudden.
Oh it's the magic wand.
But it is so powerful.
Oh it is so powerful.
So you're going to take whatever the object is.
The rock,
Stone,
Seashell.
And carry it with you as a reminder.
That every time you see or touch that object.
You're going to automatically.
Even when you're already feeling good.
You see or touch the object.
Automatically you bring your thumb and finger together.
You breathe your color in.
Exhaling that wave of colorful relaxation.
Washing away any stress or tension.
Any unwanted emotions.
Allowing you to instantly reset to feeling free.
Calm.
Safe.
Content.
Courageous.
And the reason for the object.
To remind you to do this.
Is because.
Doing it one time.
It feels nice for the moment.
But when you do this.
When you practice this again and again.
10,
20 times a day or more.
You will quickly develop this new habit.
So that as you notice.
Unwanted emotions just beginning to start.
Without even having to consciously think about it.
You'll find yourself automatically.
Bringing your thumb and forefinger together.
And do it again with me now.
Take your deep breath in.
Exhaling that wave of colorful relaxation.
Telling your entire body.
I'm safe and free in this moment.
And the more you do this.
The better it gets.
Take a moment now.
To simply consider the possibility.
That for the next 7 days.
Or longer.
You're doing this breath.
To take you to your own private paradise.
10,
20 times a day or more.
You notice something triggers you.
And you don't even have to think about it.
You automatically do your breath.
As if you're pressing the reset button.
Yes.
The more you do this.
The more balance you can find.
So take a few more moments.
Doing your breath.
Really getting this into your body.
That every time you see or touch the object you choose.
You'll automatically bring your thumb and forefinger together.
Touching it or rubbing it.
It doesn't matter.
You'll breathe in whatever that beautiful color is for you.
You hold it for just a moment.
Exhaling.
That colorful wave of peace and relaxation.
Pressing the reset button again.
And again.
And the more you practice this.
The quicker it becomes.
This beautiful new.
Healthy habit.
And so take a moment to.
Send yourself gratitude.
For carving out the time.
To give yourself this gift today.
And when you're ready.
Begin to make small movements.
Maybe wiggling fingers and toes.
Beginning to circle your wrists and ankles perhaps.
Eventually moving into maybe a full body stretch.
Like you're just waking up in the morning.
Coming back into the present moment.
Feeling calm.
Content.
Free.
And safe.
