Total Relaxation Nature Visualization & Affirmations

If you are looking to enjoy a pleasant state of deep relaxation, this visualization is for you! The velvety smooth voice of Steve Burgess will gently guide you in a visualization designed to allow your body to start to relax, you will then use your own imagination to visualize yourself completely relaxing in a beautiful place in nature on a pleasant summer's day.

Whilst you're relaxing there, your subconscious mind can soak up positive affirmations aimed at helping you to feel completely calm, safe, and at peace with yourself and the world. You will then anchor these good feelings in your body by squeezing your fingers together.

Background music "The River" by Nigel Shaw with the 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,

If you just begin the process of letting go and tuning out the outside world and when you are ready to go into trance,

Allow your eyes to close down and simply take a few moments focusing on your breathing.

Don't try to control your breathing in any way and just let your mind rest on the gentle rhythm of your breathing.

You may notice in a little while as you allow yourself to relax,

Your breathing will slow down all by itself.

But just for now,

Simply become aware of the gentle rising and falling of your breath.

Just watching your breath in a very gentle way.

You may even like to imagine that you are just breathing away any tension or stress that may be stored in your body.

Just breathing out stress and breathing in relaxation.

Please remember that this is your healing space.

This is your time and space to begin to feel good now.

So,

Right now there's nothing you have to do,

No place you have to go.

So,

Just feel good about giving yourself this time and space for you.

Letting yourself simply be present now.

To just come into the now.

So that you can feel good now.

And all the time you're breathing gently and slowly,

Deeply and fully.

Allowing your mind to begin the process of unwinding.

I'm going to ask you just to think about relaxing some of the muscles in your body.

And as you think about relaxing muscles in your body,

They can relax.

And as they relax,

And as you relax,

Just let yourself begin the pleasant and comfortable journey of drifting into a state of focused,

Relaxed inner awareness.

You can let go of the general background sounds and noises.

They are unimportant.

So,

Do your best to let them go.

You may find as some people do that whatever you hear from now on actually helps you to relax more and more deeply now.

And it may even be as you continue to relax more and more deeply,

That the busyness in your mind begins to ease down.

As thoughts that have been rushing through your mind wind down,

Slow down and relax.

So,

Maybe you can begin by imagining a wave of relaxation flowing down through your body.

Loosening firstly muscles in your face and jaw.

This is a place where tension can sometimes be held.

So,

Just let your teeth part a little bit.

Maybe you can think about a wave of relaxation flowing down from the top of your head into your temples.

And as you think about muscles relaxing,

They can relax.

And then let all of the muscles in your forehead relax.

Feel the muscles going smooth,

Smooth and relaxed.

And rest your eyes.

Just imagine your eyelids feeling so comfortable and heavy.

So heavy and relaxed.

It's as though the tiny muscles in your eyelids no longer work now.

And imagine a wave of relaxation flows down through into the muscles of your neck and shoulders.

Feel the muscles letting go.

As if a weight is being lifted off from your shoulders and you can feel calmer now.

And feel soothing relaxation moving down your back and spine.

Flowing down,

Down and down into the lower part of your back.

And as the muscles let go,

Just feel your body drifting,

Floating deeper and deeper down into total relaxation.

Just allowing the muscles to let go as you relax deeper and deeper.

And then let all of the muscles in your arms relax.

All of the muscles running down from your shoulders,

Down through your elbows,

Down to your wrists and down and down to your fingertips.

Relax.

Become aware of your arms.

They may feel warm.

They may feel heavy.

They may even feel light.

As if they want to float.

You may feel as though you can barely lift your arms.

They feel so relaxed.

And all the time you're just breathing slowly and deeply.

Allow a wave of relaxation to flow down through your chest into your stomach.

Relaxing all of the muscles in your stomach.

As though with every breath you take you can just allow yourself to drift deeper and deeper into relaxation.

Imagine all of your internal organs,

Your stomach,

Etc.

Just relaxing too.

And then feel all of the muscles in your legs relax.

Letting the wave of relaxation flow down through your hips,

Down through your thighs and knees,

Down through your ankles,

Right the way down to the tips of your toes.

And just begin to notice how very comfortable your body is beginning to feel as you continue drifting deeper and deeper into calmness,

Freedom and ease.

Some parts of your body may feel heavy.

Some parts may feel light.

You may even lose awareness of some parts of your body.

But that's okay.

Whatever you're feeling right now is exactly as it should be.

And as you're continuing to relax,

Perhaps from time to time feeling yourself go deeper and deeper into relaxation.

In your mind's eye,

I'd like you to imagine a beautiful staircase with 10 steps.

And this staircase leads down into a beautiful,

Peaceful place in nature.

And this place in nature can be somewhere you've been in your life and felt good or somewhere simply created by your imagination.

Perhaps it can be a beach or an ocean with clean,

Fresh air.

Mountains with a stream.

Forest glades or rolling open countryside.

Any place is perfectly fine.

Just imagine somewhere that you can feel safe now.

And as I count from 10 down to 1,

Imagine gently and slowly and safely floating down the beautiful staircase into this beautiful,

Special place in nature.

As I'm counting from 10 down to 1,

Imagine taking the steps down.

And as you take each step down,

Feel your body relax more and more from 10.

Relaxing more and more down to 9.

Relaxing deeper and deeper down to 8.

Down and down to 7.

Down and down to 8.

More and more relaxed.

Drifting down and down to 5.

Deeper and deeper.

4.

All the time getting closer and closer to that beautiful place in nature.

3.

More and more relaxed.

2.

Calmer.

And 1.

Deeper and deeper relaxed.

And just imagine softly stepping off that beautiful staircase into this special place in nature.

And feel yourself there,

Breathing in clean,

Fresh air.

You can be alone there if you wish,

With no one to disturb you.

And imagine that this is the most peaceful place in the world for you.

Just look around and become aware of all the beautiful colours,

All the beautiful colours in this special place in nature.

And hear the sounds of nature.

Perhaps birdsong or water or leaves and vegetation rustling gently in the breeze.

Or perhaps there's just a deep abiding stillness that helps you to feel deeply relaxed now.

Maybe there's a freshness or a fragrance in the air or just a gentle breeze that helps you to feel a perfect temperature.

So just spend a few moments in silence there,

Enjoying this special place and feeling feelings of calmness,

Freedom and safety.

And when you hear my voice again in a few moments time,

You may feel even more deeply relaxed than you are now.

So just imagining yourself in this beautiful place in nature.

Maybe you can just imagine finding somewhere very comfortable to sit or lay down.

Maybe a blanket on the ground with a soft pillow under your head.

Or even a hammock.

Just imagine resting back,

Laying your head back on a soft pillow.

Looking up into the clear blue sky.

And high in the air,

A bird soars on the wind current.

And what's it like,

I wonder,

To be as free as a bird now?

And just imagine closing your eyes down on that warm summer's day,

Allowing yourself to drift even deeper inside yourself.

And as you imagine yourself there,

Feel a sense of peace flow through you.

A sense of well-being and ease.

And allow these feelings to grow stronger and stronger,

Filling your body and mind with calmness.

Filling your body and mind with tranquility.

Feeling safe and secure inside and out because you are safe.

You are safe.

You are safe.

Enjoy these positive feelings and keep them with you long after this session is completed.

For the rest of this day and evening and tomorrow,

Perhaps even beyond that.

As you feel these good feelings,

Calmness and ease,

I'd like you to anchor them by just holding or squeezing your thumb and finger together on one of your hands.

So whilst you're focusing on these good feelings of calmness and ease,

Whilst you're imagining yourself in that beautiful place in nature,

I'd like you to just anchor these good feelings,

Squeezing the thumb and finger together.

And just holding the thumb and finger gently together.

Whilst you focus on the good feelings.

And when you're ready,

You can just open the anchor,

Let the finger and thumb open again.

So these good feelings are now anchored into your body.

At any time in the future,

Any place,

Anywhere you want to feel these good feelings.

All you have to do is just squeeze the thumb and finger together.

And the good feelings of calmness and ease and well-being will just be released through your body and mind.

So from this time on,

You can just allow the busyness of life and its challenges just to bounce off and away from you.

As though you're surrounded by invisible stress shields,

Cocooned within a bubble of calmness and ease and safety.

Your mind is like calm water.

You may begin to notice that these positive feelings stay with you and grow stronger and stronger.

Leaving you with greater feelings of peacefulness and serenity each and every day now.

Knowing that you are safe now.

Each time that you allow yourself to relax to this recording.

You can notice and maybe even be surprised by the speed with which the relaxation flows through your body and mind.

And the way in which these good feelings stay with you now for longer and longer periods of time.

And if at any time,

As I've said,

You want to feel these good feelings at any place,

Anywhere,

Any time.

Just squeeze the thumb and finger together.

And that will release all of these good feelings into your body and mind.

So just feel that sense of safety and calmness and ease.

Now in a few moments,

I'm going to be asking you to start coming back to today and tomorrow and all the other good days just around the corner.

However,

If you wish to continue just relaxing in this way.

Or if you just wish to drift off and fall asleep and bring yourself back to full awareness at a later stage.

Then just turn this recording off now.

Otherwise,

I'm going to count from 1 up to 10.

And I ask you to begin gently and easily with each number coming back to full conscious awareness.

Bringing good feelings back with you and allowing them to remain with you long after this session is completed.

Come back feeling good.

So when you're ready now,

Just slowly and gently coming back from 1.

Gently to 2.

Easily and slowly coming all the way back to 3.

Gently and slowly coming back to 4.

More and more alert as you come back to 5.

Slowly up to 6.

All the way and just back up to 7.

More and more alert.

More and more aware.

All the way back to 8.

Letting your eyelids slowly start feeling that they want to open if they haven't opened already.

All the way back to 9.

And coming up more and more now and then all the way back to 10.

When you're ready now,

Come all the way back to full awareness.

Open your eyes and feel good now.

And let my voice go with you now.