Welcome to Sonia Morales' integrative relaxation audio.
Not intended for anyone who has been diagnosed with panic disorder.
Please do not listen while driving a car or operating heavy machinery as it can make you drowsy.
Please only listen when it is safe for you to relax.
You can listen to this as many times as you like.
The more you listen,
The more you will invite your mind and body to relax.
Start by making yourself comfortable either by laying down or sitting in a chair.
You can make any adjustments so your body gets comfortable,
So everything is relaxed.
And in a moment I'm going to ask you to begin by taking a deep breath in slowly through your nose to the count of four,
Holding for two and then releasing through your mouth.
I will do the counting for you.
So go ahead and begin by taking a deep breath in slowly through your nose.
Hold and release.
That's right.
Now take another deep breath in.
Hold and release.
Take one more deep breath in.
Hold and release.
And you can allow your eyes to close if they haven't already.
Making themselves comfortable,
Releasing any tension or strain that they may have been holding.
So it can feel so good to let your body get comfortable.
Settle down.
It can feel so good to just let the tonality of everything just carry you effortlessly down even deeper.
Because this is a safe moment.
You don't have to do anything.
You don't have to know anything.
Finally,
A moment to just rest.
You can listen to my voice if it's useful or don't.
It doesn't matter.
You can be aware of the sounds around you.
Outside the room.
People talking in the hallway.
Maybe there's a clock or a fan or children playing.
You didn't know that these sounds are unimportant.
And just disregard them in your own way.
You might even find that in a strange,
Contradictory,
Peculiar way,
These sounds help take you even more deeply relaxed.
Deeper and deeper relaxed.
And you might not even be aware of how deeply you've already been going.
May you discover a certain sensation in the soles of your feet.
That's a signal to your conscious mind that you're already deeper than you realize.
When the conscious mind realizes that it can stop and drop down even deeper.
And you may even become aware of that same sensation in between your feet.
Is there any edge,
Really?
Is that same sensation present beyond the boundaries of what we call my feet?
That's very good.
Doing so well.
And realizing that can be a signal to stop and drop down even deeper.
You may become aware of the body's breathing.
Is it interesting that just becoming aware of the body's breathing it changes?
That can be a signal to open,
Relax,
And fall down even deeper.
It can feel so good for the mind to open and rest.
For the body to open and rest.
For the emotion to open and rest.
That's right.
You may become aware as you're sinking a wave of deep peace.
You can start from that sensation in the soles of your feet and move up through your body and into your calves,
To your knees.
As this wave of deep peace rolls up through your thighs and into your pelvis.
It can feel so good to just let everything go as this wave of deep peace.
Deep relaxation.
Rolling up through your belly,
Up through your back,
And into your heart.
So every heart beats.
Deep peace.
Deep peace.
Deep peace.
So it goes up to every blood vessel.
To every capillary and vein.
This message of deep peace.
Deep relaxation.
The whole body is filled.
It can feel so good.
It can be a signal for you to drop down to the next layer inside.
And as this wave of deep peace.
Deep relaxation.
Down from the head to all of your facial muscles.
So they can open.
And relax.
You're so successful at relaxing.
It feels like your eyes are glued shut.
Test yourself if you want to or not.
So one that's doing the testing can stop.
Drop down even deeper.
Deeper inside.
I'm going to count down from 10 to 1.
Each count.
And go deeper.
Feeling more and more relaxed.
10.
Feeling more relaxed.
9.
Dropping down even deeper.
8.
The wave of relaxation.
7.
6.
Deeper.
5.
Deeper.
4.
Even deeper.
3.
Deeper.
2.
One feeling so relaxed.
All the tension's gone.
In a few moments time you will hear me say the word relax.
And I will say the word relax as you breathe in.
And breathe out.
As you naturally relax to amplify all those feelings of relaxation that you're now experiencing.
And as you hear me say the word relax,
You'll notice that feeling becoming stronger as it spreads all over.
A wave of relaxation all through your body.
As you continue to silently and mentally say the word relax as you breathe in and out.
Timing the re with your in-breath and the lax with your out-breath.
So you will notice that a pleasant feeling of deep relaxation is now spreading throughout your whole body.
As you continue to relax.
Again.
Relax.
And as this pleasant warm feeling continues with every breath out that you exhale.
You may even notice you can find yourself silently and mentally saying the word relax to yourself as you breathe in and breathe out whenever you need it.
Whenever you need to be re laxed quickly and easily.
I want you to know that when you say this word to yourself.
You will find yourself timing it in with your breathing.
Helping you to relax to get into the habit of being relaxed.
And every time you listen to this process,
You're training your mind to learn how to relax.
And very soon you will discover that each time you do this process,
It becomes much easier to relax.
Both your mind and your body.
So being relaxed will become natural to you as natural as wiggling your fingers and toes.
And now you can decide just how relaxed you wish to go right now.
So ready.
Relax.
And now.
Continue to silently and mentally say the word.
Relax to yourself for as long as you want for as long as you need until you feel completely relaxed.
You can even just allow your mind to drift off to a favorite place of relaxation.
Somewhere pleasant,
Relaxing.
Somewhere you can imagine you'd like to be just to enjoy the comfortable feeling of being relaxed.
And now you have become so deeply relaxed,
You can enjoy this for a little while longer because soon I will ask you to open your eyes.
But before I do,
I want you to know that all of those different parts of your mind can work together in a very powerful way to help your body respond to what you tell it to do.
Those special powerful parts of your mind are now so sensitive,
So receptive to any positive,
Beneficial and helpful thoughts and feelings that will be amplified as the days and weeks go by.
This will help you to relax and take control over every aspect of your mind and body.
To strengthen and protect you.
To help your body to use its natural powers to heal and repair as it was so well designed to do.
Resting,
Relaxing,
Taking time to allow all of your body's powerful healing abilities.
You will become much stronger each day.
You will soon begin to notice that you're going to feel physically stronger and fitter in every way.
You will feel more alert,
More wide awake,
More energetic,
Healthier each day.
And as each day goes by,
You're going to become a little more mentally calm,
Which means that you're going to be able to think more clearly.
Your mind becomes crystal clear,
Allowing you to feel physically more relaxed to not only in your body,
But you will feel more relaxed about yourself,
About the world around you.
And as the days and the weeks go by and you become ever more calm and clear in your mind,
Ever more relaxed in your body,
It will be perfectly natural because you're going to experience a greater feeling of well-being,
Physical as well as mental well-being.
A greater feeling of safety and security too,
Allowing you to live your life in a way that will be so much more satisfying and healthy for you.
Take some time now to see or imagine yourself feeling better each day.
Take yourself forward to a few days from now when you're feeling much better.
And now a week from now,
Feeling healthy,
Feeling strong,
Feeling better in every way.
Imagine yourself in a week or two feeling much better,
Much healthier,
Much stronger.
Imagine how you will be thinking,
Feeling and behaving when you feel better.
And now I'm going to wake you and bring you back to a fully alert state.
If you are listening before bed,
Please turn this audio off now.
In a few seconds time,
You will hear me count up from one to ten.
You will slowly awaken with each number and at the count of eight,
You will open your eyes.
And by the count of ten,
You will be fully wide awake and fully engaged with your surroundings.
You will wake up feeling fine with the feeling of well-being all over,
A feeling of well-being with every normal,
Healthy and appropriate part of your body back here with me in the present.
And all healthy,
Normal and appropriate sensations will return to all parts of your body.
And you will be fully wide awake at the count of ten.
You will feel fine,
Refreshed,
Feeling better and more optimistic than you have felt in a long time.
So as I count from one to ten,
You become more and more aware,
More alert with each number.
At the count of eight,
You will open your eyes.
And at the count of ten,
You will be fully alert and engaged with your surroundings.
So ready,
One,
Two,
Three,
Waking up four,
Five,
Six,
More aware,
More alert,
Seven,
Eight,
Open your eyes,
Nine,
Ten,
Fully aware,
Fully alert,
Fully wide awake,
Fully refreshed and relaxed.
