Serene Mind Visualization To Release Anxiety & Tension

The soothing voice of Steve Burgess and "The River" music by Nigel Shaw take you on a relaxing guided visualization to help you let go of anxiety and tension in your body. You will imagine lying on a beautiful beach whilst all negative feelings and stress are fully released, leaving you with a sense of peace and tranquility. Listening to these affirmations repeatedly means that your subconscious mind keeps the good feelings long after you've finished listening.

Music by kind permission of Seventh Wave Music.

Disclaimer: This recording is not meant to be a substitute for medical or psychological help.

Transcript

Hello,

This is Steve Burgess from Hypnotherapy For All.

Thank you for choosing this recording.

I hope you enjoy listening to it and you find the visualisations,

Suggestions or affirmations helpful in your quest to feel good.

Now,

Before you play the recording,

Make sure you won't be disturbed for the next little while.

Turn off your phone and find somewhere comfortable to sit or lay with your eyes closed.

Obviously,

Do not play the recording whilst you are doing anything that requires concentration,

For example driving or operating machinery.

If you have a history of psychiatric illness,

Before you listen,

Check with your doctor that it is ok for you to do so.

It is just a pleasant state of relaxation,

So if you need to come back to full awareness or respond to anything happening around you before the recording is finished,

Simply count yourself up in your mind from 1 to 10 and open your eyes.

But just for now,

Just begin by taking in a few deep,

Relaxing breaths and just begin the process of allowing yourself to experience relaxation.

So that you are able now,

With your eyes closed,

To explore within yourself your thoughts,

Your feelings and perhaps many different things that you have come to know about yourself,

Like the feelings associated with being very comfortable with yourself and the kind of inner,

Internal absorption that you know you are capable of.

First you might find yourself occasionally aware of internal thoughts and reactions as you are resting here with your eyes closed.

Occasionally aware of the world around you,

Perhaps even sounds and noises in the background of your awareness.

Maybe you can just let go of background sounds and noises and just become more and more aware of the feeling of calmness,

Peacefulness that can grow now inside you.

Now I don't know just when the time was that you spent time just sitting with your eyes closed,

Drifting off to no place in particular.

But I do know that right now there isn't anything else you have to do.

So why not allow yourself the luxury now of being able to drift along,

Listening and not listening.

Giving yourself this time for you,

This is your healing time.

And maybe your conscious mind expects to be able to experience comfort.

And your subconscious mind can expect something even deeper.

So it really won't matter whether you consciously allow yourself the experience of a very deep light state of mind or subconsciously allow yourself a lighter state of deep trance.

You really don't have to know just what to expect yet.

But it does just take place in its own way in its own time.

But when you take the time the way that you are now going inside yourself,

It's easy to appreciate that there's a part of you that knows how to breathe deeply.

And you can safely expect that part to allow you to be there.

So that the deep comforting breaths can seem to come quite naturally at just the right moment.

And there's a part of you that knows about now and a part of you that knows about later.

And sooner or later you can have the expectation,

The hope on so many dimensions of your experience.

And that confidence of knowing over time that change is inevitable.

Some people seem to work so hard to try to stay the same as if that were even possible.

But you know and I know the more you're around people that change is inevitable.

And important things that are quite unexpected can change your life for the better.

A new friend,

A new experience,

A new thought.

And you don't really know whether it's going to really know whether you can expect to be feeling the softness of that chair or that bed beneath you.

And when you sat down to listen to this recording,

You really didn't know to expect that you'd be thinking about future and your present and the present that you can give yourself a wonderful future.

So perhaps you can just get a sense of your body,

Of yourself just resting here listening to my voice.

Imagine a nice wave of relaxation just flowing down through your body.

Loosening muscles.

As you think about muscles in your body relaxing,

They can relax.

And as they relax,

As you relax,

Just allow yourself to drift and float in this dreamy,

Spacey,

Relaxed manner.

Relaxed manner.

Just imagine muscles in your forehead and face and jaw just going loose and smooth and relaxed.

And rest your eyes.

Allow your eyelids to feel comfortably heavy and relaxed now.

Just pretend for a few moments that your eyelids no longer work and you can just feel calm and easy.

And then just allow relaxation to move into the back of your neck and shoulders.

Just imagine a weight is being lifted off from your shoulders now and you can feel calmer now and more relaxed.

Imagine relaxation moves down your back,

Down your spine,

Down and down and down.

To the lower part of your back.

Just let your arms feel loose and limp and relaxed.

As though all the muscles running down from your shoulders down through your elbows down to your wrists.

Just loosening and relaxing.

And then again,

Just focus on your breathing.

Become aware of the gentle rhythm of your breath.

The rising and falling of your breath.

And how comforting to know that you don't even have to think about breathing.

It happens all by itself.

And perhaps,

As we continue moving through this process,

Your breathing may even slow down as you allow yourself to go deeper now.

Just let relaxation move down through your stomach.

And all the way down through your hips.

Down through your knees and ankles,

Right to the tips of your toes.

And just feel yourself drifting and floating and relaxing.

And just feel yourself drifting and floating and relaxing.

As though each gentle breath that you take helps you to relax more and more deeply now.

And whilst you're resting in this very pleasant way,

Perhaps from time to time going even deeper into relaxation.

Perhaps noticing your body softening.

I want you to imagine something.

I'd like you to use your imagination now.

And imagine that you're standing on the staircase of a hotel.

Just imagine now that you're standing on a staircase in a hotel.

And the stairs are covered with a lovely carpet which has a thick,

Deep pile.

And it's very comfortable to stand on.

And this place is exquisitely decorated.

It is,

In fact,

A very good hotel.

And there you are,

Standing on the stairs.

As I count from five down to one,

Just imagine you're just coming down those stairs very slowly and gently into the main lobby.

So as I count now from five down to four,

Just imagine easily and gently coming down those stairs.

Down to three,

Feeling that soft,

Deep carpet beneath your feet.

Down and down to two,

Getting closer and closer to the main lobby.

And then all the way down to one.

And imagine you move into the main lobby and you can see one or two of the other hotel guests going about their business.

Receptionists behind the counter.

Perhaps some guests are checking in or sitting in the lounge having refreshments.

Maybe a porter helping someone with their luggage.

All the things you would normally associate with a good,

High-quality hotel you can see as you come slowly down those stairs.

But when you reach the lobby,

You walk across to the main entrance,

The doors open and out you go.

And out you go into the fresh air,

Feeling very calm and relaxed.

And as you stand on the steps outside the main entrance,

You see in front of you an expanse of greenery,

Trees and flowers.

This hotel seems to be on the edge of a paradise.

And so you just stand there for a few moments,

Breathing in that fresh air.

Feeling the warmth of the sun and generally feeling good.

Something about this place makes you feel at peace.

You feel calm and relaxed.

You feel at home here.

And you start to walk now and as you do this,

You can feel the warmth of the sun as it gently shines down upon you.

And you can feel the coolness of a light breeze just wiping away any excessive heat from that sun.

You continue your walk,

Maybe going slightly uphill now past the trees and the flowers.

You can almost smell those flowers as you walk past them.

You feel calm and relaxed as you walk along.

It's such a lovely day and you feel good.

And when you reach the brow of that slope,

You look over and there,

Laid out in front of you,

Is the greenest grass you ever saw.

And this grass runs down to a golden sandy beach where you can see the pale blue clear water lapping along the edge of that beach.

So you decide to sit on the grass for a while,

Just to enjoy this place.

And then you lie back.

And as you lie back,

So you can feel the warmth of the sun on your face.

And you find it far more comfortable just to rest your head back and close your eyes for a few moments.

And as you close your eyes,

So you become aware of the sounds of nature.

You can hear the birds as they sing in the trees,

Perhaps even seagulls circling above the water.

You can hear that gentle breeze as it rustles the leaves of the trees,

Just enough to allow its presence to be felt.

You can hear the waves as they lap up onto the sands of the beach,

Perhaps even the occasional moo of a cow or the bleating of a lamb far off in the distance.

And as you lie there listening,

You begin to feel healthy,

Fine,

Calm and relaxed.

And as you lie there,

Slowly the surrounding noises,

Even the surroundings themselves,

Slowly begin to fade away.

The noises begin to fade more and more as your feelings quieten down.

And you can begin to feel more and more relaxed now.

More relaxed perhaps than ever before.

You begin to drift deeper and further.

More and more into this wonderful,

Pleasant,

Relaxed state.

And as you rest there now,

You become aware of the gentle warmth of the sun.

And you can imagine that you feel it penetrating deep into your body.

So as you rest there quietly and peacefully,

You feel the warmth of the sun penetrating deep into your body.

And as that warmth gently penetrates deep into your body,

So it seems to be able to search out,

Magically,

From deep down inside you,

All your anxieties,

All your tensions,

All your depressions.

It searches them all out and brings them to the surface of your body.

And there that gentle breeze just lifts them all from you and blows them away.

As you rest there relaxing,

So the warmth of the sun is searching out from deep down inside you,

All your negative feelings.

It brings them to the surface of your body and there that gentle breeze just lifts them all from you and blows them right away.

And this leaves you feeling good.

You can feel an inner quietness that wasn't there before.

You can feel an inner peace.

Feel an inner tranquility.

And it feels good.

All those tensions,

All those anxieties just lifted from you by that gentle breeze and blown away.

And all you are left with is the peace,

The quietness and the tranquility inside.

And it feels good.

So very,

Very good.

And this peace and quietness that you feel now is going to remain with you.

It's going to remain with you and grow stronger and stronger.

And this is something you are going to become very aware of.

You can feel that peace now.

And you are going to feel it getting stronger and stronger as each day goes by.

And the strength of that peace is going to give you the strength to cope with anything that life throws at you.

No matter what happened to you in any walk of life,

You will be able to deal with it well.

Because that peace is going to remain with you and grow stronger and stronger as each day passes.

So just continue relaxing in that gentle sun.

Feeling the warmth of the sun penetrating deep into your body.

And magically searching out from deep down inside you all of your anxieties.

All of your tensions,

All negative feelings.

It just brings them to the surface of your body and just allow that letting go-ness to take place.

As a gentle breeze just lifts them all from you and blows them right away.

So I want you to enjoy that peace now.

Just rest there for a little while longer.

Enjoying this wonderful peace and quietness.

Feel the freedom this gives you.

Feel the relief it brings.

So just rest there now for a few more moments enjoying these things.

Now in a little while I'm going to be asking you to come all the way back to full awareness.

However,

If you wish to continue just experiencing this peace and calmness.

Or if you just wish to drift off to sleep and come back to full awareness in your own time.

Just turn this recording off now.

Otherwise I'm going to slowly count up to ten and ask you to come back with each number little by little to full awareness.

Bringing back feelings of calmness,

Peacefulness and relaxation.

Letting these feelings stay with you for long after this session is completed.

Perhaps for the rest of today and tomorrow,

Perhaps even longer than that.

So let my voice go with you now.

When you're ready,

Slowly come back from one.

And gently to two with each number just helping you to come back little by little.

To three becoming more and more aware.

All the way up to four.

Gently up to five.

Slowly and gently coming back to today,

Tomorrow and all the other good days just around the corner.

Gently up to six.

All the way up to seven.

Gently up to eight.

Becoming more and more aware now,

More and more alert.

All the way back to nine.

And then when you're ready now come back to ten and take a few slow deep breaths.

Have a good stretch.

Open your eyes and feel good now.

Reviews

So relaxing! I feel so much better. And your voice is so soothing Steve. Thank you so much!