Find yourself in a comfortable position,
Either sitting or lying down,
And make sure you will not be disturbed.
So begin by relaxing your body and just focusing on your breath.
Take a nice full deep breath in,
And exhale.
Let your belly rise and fall with each breath.
No need to do anything at all,
Just breathe.
Now think of a place where you feel safe.
You could be anywhere you like,
Such as a forest,
Or even your own bedroom.
Sometimes I like to imagine being in the womb,
Safe and warm.
Picture all the details of this place,
Like colors,
Smells,
And any sensations.
The more detail the better.
Vividly see all the colors being bright and shimmering.
Good.
Now take another deep breath in through your nose,
And imagine that all you can sense are the smells around you in this safe and wonderful place.
Feel the sensations of safety deep in your body.
Imagine how does it feel.
Notice how your chest and belly feel right now,
And feel all the sensations throughout your body.
Do your legs feel relaxed?
They have absolutely nowhere to take you right now,
So they are very relaxed.
Take some small movements with your head,
And feel the sensations of your neck.
Perhaps your body feels lighter,
Or maybe heavier.
Just notice all the sensations in your body right now,
And take note of how this state feels.
Good.
Now we'll start with an exercise where we notice all the different emotions that we have,
And feel,
In which part of the body we have them.
At times,
We might feel an uncomfortable emotion rise,
And if it does,
You can simply remember how it feels in your safe spot,
And then breathe in some gentle breaths.
By practicing these techniques of noticing the sensations in the body,
You physically change your body's chemistry,
Making you feel relaxed and secure.
Good.
So let's start by imagining the feeling of pride.
Visualize yourself being proud.
You can do this by remembering back to a time when you accomplished something marvelous,
Or you can think about when you were proud of somebody else.
Just feel the sensation,
And pay attention to where in your body you notice it.
Really try to sense its location,
And then sit with this sensation.
Just for a moment,
We'll just time quiet.
Now let's experience the feeling of excitement.
Remember vividly being excited about something,
Or maybe you became enthusiastic right now without any particular reason.
Just notice how this feels,
And again,
Sense where the sensation arises in your body,
And feel any physical changes that you notice.
Now just sit with this feeling for a moment,
We'll just time quiet.
Now bring into your awareness the feeling of amusement.
Can you remember when something was really interesting to you?
Do you remember how it grabbed your attention?
Feel all the sensations in your body.
Where do you sense the feeling?
What is the essence of what you notice?
Perhaps it doesn't feel like much at all,
And that's perfectly fine.
Just sit with this sensation for a moment,
We'll just time quiet.
Now let's locate in our emotional bank the feeling of gratitude.
Feel the feelings that arise when you're grateful.
Can you remember a time when you were grateful for something?
Also think about a time when you were grateful for someone else.
So be grateful right now,
And where do you feel the emotion?
Notice every sensation you can,
And just sit with the feeling for a bit,
We'll just time quiet.
Now bring into your awareness the feeling of kindness.
How does it feel to be kind to someone,
And to do a kind act?
Humans have always strived to be the kindest creatures on earth,
And this feels good for a reason.
Without kindness,
We would not get along well at all.
So feel all the sensations you can that come from kindness.
Feeling in your body,
Where are you feeling any shifts?
So sit with this feeling just for some time,
We'll just time quiet.
Now let's locate the feeling of relaxation in sleep,
That real feeling of relaxation.
Feel the feelings that arise when you're relaxed.
Do you remember a time when you were extremely relaxed?
Also think about a time when you were relaxed around someone else.
So be relaxed right now,
And where do you feel the emotion?
Notice every sensation you can,
And just sit with relaxation for a bit,
We'll just time quiet.
You have visualized many emotions and feelings,
And you've done a great job.
So right now I want you to just utilize this relaxation feeling,
And stop trying to do anything at all.
Don't try to bring up anything in particular,
Just let any emotions flow through you.
Let them pass by as soon as they arise.
Take an observer's view of what's happening,
And just witness all the changes.
You may encounter a feeling beginning to swell in you that doesn't feel well at all,
And that's completely okay.
It's okay to feel all emotions,
Both positive and negative.
So allow this wave to just roll on by effortlessly.
Remember that you can always choose to come back to your safe place,
Feeling pleasant sensations and breathing towards them.
By sensing the good feelings,
And allowing the not so good feelings to pass by,
You change your entire body chemistry,
Always for the better.
When you locate where these sensations arise,
You get a better understanding of your body.
So let's try this again,
A little more quickly this time.
Imagine the feeling of joy.
Enter as many joyful memories as you can,
All the way back to your childhood.
You could be experiencing your biggest joy right now,
Noticing where in your body this sensation arises.
Notice every change.
Feeling this sensation to grow,
Filling you.
Just let it get stronger.
Your body is physically changing and healing right now.
Now with this feeling present in your body,
Visualize your safe place again.
By doing this,
You're strengthening the positive emotions tied to the safe spot.
Visiting your safe place often can have a great effect on relaxing your mind and body.
A relaxed body heals itself easily,
And naturally it feels good.
When we're under tension,
Sometimes it's very difficult to bring ourselves to a calm and relaxed state.
But practicing the safe space technique every day will help you to convert those hard times if they come.
So let's strengthen our safe spot even more.
I want you to visualize the feeling of passion.
Everyone is passionate about something.
So find your passion,
And notice the sensations that arise.
How does it feel?
Do you feel pleasant changes?
Where do you feel these changes?
Let this passionate feeling grow,
Getting stronger and stronger.
Now go to your safe place,
And bring passion with you.
Just relax here for a while while I'm quiet.
You can always bring yourself back here to your safe place at any moment in your day.
Now allow your relaxation to grow even deeper,
Ten times deeper than before.
I'm going to count down from five to one.
When I get to one,
You'll feel yourself becoming even sleepier and even more relaxed.
You'll find yourself falling asleep gently.
Five.
Four,
Ten times deeper than before.
Three feeling even sleepier.
Two drifting off to sleep.
And one,
Fully relaxed,
Falling asleep.
Good night.
And Namaste.
