Relax & Grow Self-Esteem

We know that negative thinking affects our bodies and emotions negatively. Is it therefore possible that positive thinking affects our body and emotions positively?. The answer is in the affirmative. Here then is the possibility to fill up with positivity by the use of affirmations (positive sayings). Also of learning an established and simple physical technique called 'anchoring' to link towards feeling calmness when anxiety surfaces. Time is given for you to repeat each affirmation.

Transcript

This guided visualisation is for adult clients only Please do not listen to this visualisation whilst driving,

Operating machinery or taking part in any kind of activity that requires your full attention Get ready to relax your body and your mind by settling into a comfortable position somewhere and begin to turn your attention inward Notice how you are feeling right now,

Mentally and physically Without trying to change anything,

Simply take note of how your body feels and notice how you are feeling mentally Mentally scan your body now,

Looking for areas of tension Where is your body the most tense?

Notice now where your body is most relaxed See that these areas of relaxation are slowly getting larger Now turn your awareness to your breathing Simply notice your breathing without making any effort to change your breathing in any way Imagine breathing in relaxation and breathing out tension Feel yourself becoming more relaxed with each breath Focus in on areas of tension in your body and imagine directing your breath to these areas Feel the breath in,

Drawing in relaxation And as you exhale,

Imagine the tension draining away from each area of tension Allow your breathing to relax your body Feel your body and mind becoming relaxed Becoming calm Becoming peaceful Deeply relaxed and calm Now begin to create a picture in your mind Imagine a place where you feel completely at ease This might be a favourite place you have been or somewhere you have seen or it might be completely imaginary It's up to you Enter this place where you feel happy and calm Create the details about this place in your mind Visualise the sights,

The sounds and smells of your place Imagine how you feel physically You are comfortable,

Enjoying the pleasant temperature Enjoying being still and relaxing or doing whatever enjoyable activities you participate in here Enjoy the way you feel in this safe place You feel calm and safe here At peace with yourself Remain in your peaceful place while you meditate calmly and build your self-esteem Imagine that all of the following affirmations are true for you right now,

In this moment And enjoy the self-esteem relaxation you experience Create each affirmation in your mind or out loud and do so with conviction Use your imagination to fully believe each self-esteem affirmation And the self-esteem relaxation affirmations begin now I am at peace with myself I appreciate who I am I value myself as a person All people have value and I am a valuable human being I deserve to relax I deserve to be happy I embrace my happy feelings and enjoy being content I imagine and believe that all of these affirmations are true for me right now,

In this moment And enjoy the self-esteem relaxation I am experiencing When my mood is low I accept my emotions and recognise that the low mood will pass And I will be happy again I look forward to the good times My future is bright and positive I look forward to the future And I enjoy the present I look fondly upon many memories from my past I forgive myself for my mistakes All people make mistakes I used to feel regret about some of my mistakes Because I am a good person and want to do the best that I can And now I am still a good person And I release the feelings of regret Because I have learned and moved on I forgive myself for errors I have made Because I have felt bad about them long enough I have suffered enough And now it is time to be free By freeing myself from past mistakes I can move on and do good things I forgive myself I imagine and believe that all of these affirmations are true for me right now,

In this moment And enjoy the self-esteem relaxation I am experiencing I feel good about who I am today I accept the person that I am I accept my flaws And accept my strengths I view my shortcomings as strengths not yet developed,

Rather than as weaknesses I eagerly develop new strengths I imagine and believe that all of these affirmations are true for me right now,

In this moment And enjoy the self-esteem relaxation I am experiencing I approach challenges with strength I do the best that I can at the time I give 100% effort when I am able And when I choose to put full effort Toward the things that are important I accept my imperfections And the imperfections in what I do My efforts are good enough And they're OK I do not have to be perfect to be OK as a person I am a human being with flaws I enjoy being who I am And love myself as I am I nurture the child within me I feel secure in who I am And do not need to compare myself to others All of the strengths I have ever had are present in me today I still have the same positive character Even if not all of my strengths are shown right now I have all of those strengths of character And will use those strengths again I imagine and believe that all of these affirmations are true for me Right now,

In this moment And enjoy the self-esteem relaxation I am experiencing I accept myself I care for myself I take time for myself and enjoy it I deserve time for myself And I feel good about taking this time regularly I handle difficulties with grace I allow myself to experience and express emotions Both negative and positive I accept myself I am perfectly all right just the way I am I accept myself I am a valuable human being I accept myself I feel confident I accept myself I feel secure I accept myself Now I want you to think again about your peaceful place Picture yourself enjoying this environment Acknowledge the feelings you are experiencing after repeating the self-esteem relaxation affirmations Accept any positive or negative feelings you are having Allow yourself to feel calm and at peace Know that you can return here to this peaceful place in your imagination anytime to relax and feel calm,

Comfortable and safe Take with you the feelings of acceptance of yourself and belief in the self-esteem relaxation affirmations Continue to feel positive and accepting of yourself Hold on to this secure feeling of self-esteem as you return to your day Your whole body is now fully relaxed Enjoy the relaxation you are experiencing And whilst you do so I want you now to put your thumb and finger together on your right hand Just press a finger against your thumb And gently squeeze together While at the same time saying silently Relax This is anchoring the feeling of relaxation to this spot Experience the feeling of deep relaxation Notice your breathing Notice how calm and regular your breathing is Watch your breathing Without trying to change it in any way As you breathe in say in your mind I am relaxed As you breathe out Mentally say I am calm I am relaxed I am calm Squeeze the thumb and finger together on your right hand While mentally saying Relax Let the anchoring occur as this spot becomes associated with the peaceful,

Relaxed state you are in Feel the relaxation deepen each time you squeeze your right thumb and finger together while saying Relax Continue to allow the relaxation to flow throughout your body Calm Peaceful Relaxed Memorize this feeling of relaxation Notice how your body feels Notice how calm you are Create a picture in your mind of this state of relaxation With this image in mind Gently again squeeze your thumb and finger on your right hand together one more time While saying to yourself Relax Feel the relaxation deepen This spot,

This action with the thumb and finger is an anchor to remind you of the relaxation you are feeling right now In the future when you squeeze your right thumb and finger together the feelings and memories of how relaxed you are right now will fill your mind and your body will automatically relax You are as relaxed as you want to be Calm Relaxed Warm Safe Comfortable Relaxed And now it is time to start to become aware of your surroundings and return to your usual level of alertness Keep your eyes closed for a few moments while your body reawakens Remember you can use anchoring any time to cue your body to relax Remember the pleasant,

Peaceful state of relaxation and know that your anchor can remind you of the relaxation you experienced Now count up from one to five with me Becoming more alert with each number While at five you are fully awake and alert Becoming more awake,

More alert,

Energetic Feeling calm,

Awakening even more Almost totally awake now,

Ready to resume with your day Eyes open,

Stretch the muscles,

Becoming completely awake Fully awake now,

Fully alert,

Rested and ready to go I wish to give my thanks and acknowledgement to Inner Health Studio for this relaxation script

Reviews

Really helpful, morning anxiety a real issue for me and this really helped thank you 🙏🏻