This track is for more chronic pain.
Use this track at a time when the relaxation can continue as long as you wish,
Perhaps prior to sleep,
Or during the day when you are resting.
I will not count you out at the end.
The music in my voice will simply fade as you continue to relax.
And during this relaxation,
I'm going to guide you to a special place.
So before we begin,
Imagine in your mind a special place.
A place of peace,
Tranquility,
Calmness.
A place that is beautiful to you.
It is your special place.
And whenever you listen to this track,
Take yourself back to the same place.
It becomes a sanctuary in your mind.
It may be a place in your imagination,
And it becomes a sanctuary for you.
So let's begin by gently closing your eyes.
And with your eyes closed,
Focus on your breathing.
Just notice each breath,
As if observing each breath from a distance.
Become aware of each breath.
As if watching each breath.
Don't hold your breath.
Just breathe easily in and out,
At an easy and comfortable pace.
And as you breathe,
You are hearing my voice.
You are lying back.
Your body temperature is perfect.
And with every breath you breathe,
You are relaxing deeper in relaxation.
As you relax,
You imagine the muscles around the back and sides of your head just easing off.
You imagine the muscles around your forehead,
Your eyebrows,
Your eyelids.
These muscles just ease off.
And so the relaxation spreads.
It is spreading out across your nose and cheeks.
And as the relaxation spreads,
The muscles of your mouth and chin and jaw take on this relaxation.
You are becoming so much more relaxed.
The relaxation is flowing.
Flowing down through your neck and throat,
Easing the muscles there.
Any tension around your neck and throat and upper back is leaving you now.
Any tension is simply fading away.
Out of your body.
Out of your mind.
And as the relaxation spreads,
It is spreading down your spine.
From your upper back to your middle and lower back,
These muscles are just easing off.
Loose and limp.
Relaxed and easy.
As you relax,
As the relaxation spreads down your spine,
You follow this relaxation.
The relaxation spreading down deep,
Deep within you.
The muscles of your arms relaxing.
The muscles of your elbows and forearms taking on this relaxation.
The relaxation is flowing.
Flowing.
Through your wrists and hands,
Flowing right to the tips of your fingers.
And in this state of relaxation,
You are becoming so relaxed.
The relaxation flowing with every breath you breathe.
You are relaxing so deeply.
The relaxation spreading through your stomach and pelvis,
Through your thighs,
Your knees,
Your calves and ankles.
Just relaxing.
You are becoming so comfortable as the relaxation spreads.
Spreading into your feet now.
You are becoming so deeply relaxed.
And as you relax,
In a moment you will hear my voice counting you down from ten to one.
I am going to guide you down a staircase of deep relaxation.
And with every step down in your mind,
You are drifting to a deeper level of relaxation.
Every step down that you take in your mind takes you deeper.
Beginning at ten,
Stepping down to nine,
Down to eight now.
Stepping down to seven and six,
Down to five and four.
You are becoming so deeply relaxed as you step down to three.
Stepping down to two,
Doubling your relaxation as you become twice as relaxed.
Stepping down to one.
Now you are approaching your special place,
A sanctuary in your mind.
A place of complete peace and tranquility.
You see this place.
You feel this place.
You hear this place.
You become absorbed in being there.
Now.
Here and now in this special place.
And you continue to hear the music behind my voice.
You are deeply relaxed.
And this music takes you deeper into this special place.
Peace is yours.
And as you relax,
You are becoming more comfortable physically.
More peaceful emotionally.
And these feelings of peaceful comfort will return back with you to the room later.
Later.
These feelings are yours.
And you feel these feelings of complete peace.
Tranquility.
Whenever you visit this place.
Whenever you visit the sanctuary in your mind,
These feelings of peace are recreated.
And you can visit this place as often as you wish.
Whenever you choose to visit,
It is there.
This place of beauty and peace.
And whenever you go there.
You relax fully physically.
You relax completely emotionally.
And as a result of this deep relaxation,
You feel much more able to cope each day.
Each day passes more comfortably.
Physically you are more comfortable.
Emotionally you are more relaxed.
And as days go by,
You feel so much more able to cope.
Like a river flowing over once sharp stones,
Feelings are softened.
Rounded.
Smoothed.
Every day a sense of increasing comfort within you.
Allowing you each day to feel so much better.
Softened.
Smoothed.
Soothed feelings that allow your mind to focus on a conversation.
A task.
Or a visitor.
Time with friends perhaps.
Enjoying music.
The small things that happen in the course of a day are so much more enjoyable.
They are precious.
And you enjoy them more now that you feel so much more comfortable.
And when you sleep,
You sleep a much more peaceful sleep.
A much more peaceful sleep.
A deeper,
More sound sleep.
Waking each morning feeling so much better.
So much better.
Emotionally in control.
Finding the day so much easier.
And if ever you want to feel even more comfortable.
You close your eyes and visit this place in your mind.
At an appropriate time,
You close your eyes and visit this place in your mind.
Instantly you feel more physically comfortable.
Instantly you feel more emotionally relaxed.
And these feelings remain with you.
They stay with you for so much longer.
Each time you visit.
The feelings remain with you beyond your visit.
Well beyond your visit.
Far beyond your visit.
Beyond my voice.
Beyond the music.
This peace and comfort is a part of your mind.
It all belongs to you.
Enjoy this feeling.
It all belongs to you.
It all belongs to you.
And just drift now.
As my voice fades.
As the music fades.
Just drift in your own pleasant relaxation.
It all belongs to you.
Peace.
Soft,
Relaxing peace.
It stays with you.
After my voice.
Beyond the music.
This peace stays with you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
It all belongs to you.
