Welcome to this journey into relaxation.
I will be guiding you through relaxing your body and then experiencing a tranquil journey walking through the green hills of the countryside.
Take a moment to find a posture where your back can be straight,
Either sitting or lying down.
Maybe take a moment and roll the shoulders and allow them to sink down away from your ears.
Once you have settled,
Allow your eyes to close.
Become aware of your breath.
Notice where you feel the breath most strongly.
Do you feel it at the tip of the nose,
Coming in and out?
Maybe in the rise and fall of the chest,
Or maybe in the movement of the abdomen.
When we keep our breath in our chests,
It signals to our bodies that we are not restful.
The shallow breaths keep the body alert and on edge.
When we breathe into our bellies,
Our bodies begin to naturally relax,
And we breathe easier.
On your next inhale,
Picture a blue balloon resting inside your abdomen.
As you breathe in,
The balloon expands.
As you exhale,
The balloon contracts.
Inhaling deeply,
The balloon expands.
Exhaling slowly,
The balloon contracts.
Inhaling,
The balloon expands a little more than last time.
Exhaling,
The balloon contracts.
Continue watching this balloon for the next several breaths at your own pace.
Let go of this image of the balloon and focus your awareness solely on your breathing.
On your next inhale,
Through your nose,
Inhale for a count of five.
Five,
Four,
Three,
Two,
One.
Hold for a count of three.
Three,
Two,
One.
Exhale for a count of five.
Five,
Four,
Three,
Two,
One.
Hold for a count of three.
Three,
Two,
One.
Again,
Breathe in for five,
Four,
Three,
Two,
One.
Hold for three,
Two,
One.
Exhale for five,
Four,
Three,
Two,
One.
Hold for three,
Two,
One.
Breathe in five,
Four,
Three,
Two,
One.
Hold,
Three,
Two,
One.
Exhale,
Five,
Four,
Three,
Two,
One.
Hold,
Three,
Two,
One.
Breathe in five,
Four,
Three,
Two,
One.
Hold,
3,
2,
1.
Exhale,
5,
4,
3,
2,
1.
Hold,
3,
2,
1.
One more time.
Breathe in,
5,
4,
3,
2,
1.
Hold,
3,
2,
1.
Exhale,
5,
4,
3,
2,
1.
Hold,
3,
2,
1.
Allow the breath to settle into a natural rhythm.
Check in with your body and notice what you're feeling at this moment,
Physically and emotionally.
Now imagine a ball of golden light sitting in front of your abdomen.
Bring all of your attention and awareness to this ball of golden light.
It's warm,
Like a ray of sunshine on a bright sunny day.
Hold on to this image and feel the warmth of this ball of golden light in front of your abdomen for a few moments.
On your next inhale,
Bring this golden light in to fill the space of your abdomen and lower back.
As you exhale,
You allow the muscles of your abdomen and lower back to relax,
Allowing them to release the tension they've been holding onto.
Allow them to let go.
On your next inhale,
See this golden light flowing freely down the tops of your thighs,
Your hamstrings,
Your knees,
Your calves,
And your feet.
And as you exhale,
You allow the muscles of your thighs,
Hamstrings,
Calves,
And feet to relax,
Allowing them to release the tension they've been holding onto,
Allowing them to let go.
On your next inhale,
See this golden light move up into your chest,
Ribcage,
Your upper back,
And in between your shoulder blades.
As you exhale,
You allow the muscles of your chest and upper back to relax,
Giving them permission to release the tension they've been holding onto,
Permission to let go.
On your next inhale,
See this golden light flowing freely down your arms,
Into your elbows,
Your forearms,
And your hands.
You may feel a warm or tingling sensation in your arms and hands,
Or you may feel nothing at all,
Both are normal.
As you exhale,
You allow the muscles of your arms and hands to relax,
Allowing them to release the tension they've been holding onto,
Allowing them to let go.
On your next inhale,
See this beautiful golden light entering your throat and your neck.
As you exhale,
You allow the muscles of your throat and neck to relax,
Allowing them to release the tension they've been holding onto,
Allow them to let go.
On your next inhale,
See this beautiful golden light filling your cheeks,
Your chin,
Your forehead,
Your ears,
And your head.
As you exhale,
You soften the gaze behind your closed eyes,
Relaxing your forehead and eyebrows,
Relaxing your ears and scalp,
Resting your tongue behind your bottom teeth,
Letting go of tension in the jaw and allowing it to unclench.
With a soft smile resting on your lips,
Gratitude in your heart,
Feel fully relaxed.
On your next inhale,
See this golden light flowing freely throughout your body,
From the top of your head,
Into your chest,
Your back and shoulders,
Into your abdomen,
And your legs and feet.
As you exhale,
If there is any tension that exists in any part of your body,
Now is the time to give it permission to release and let go.
On your next inhale,
Bring your attention and awareness back to your breath,
Back to focusing on your inhale and exhale,
Feeling relaxed and calm,
Feeling energized from the light.
Let go of the light and bring your attention and awareness back to your breath for the next few moments.
Bring your attention to the darkness behind your eyelids.
Feel the stillness in this space.
From this darkness,
Begin to see yourself standing at the base of a grassy hill.
A dirt path leads up the hill,
Seemingly into the bright blue sky.
The wind is cool and softly scented with lilacs,
Lavender,
And wildflowers.
The wind tussles the tall grasses,
Causing them to ripple like a calm sea of green.
You begin to walk the path,
The small stones and dirt quietly crunching beneath your feet.
Your body is light as you travel upwards.
Inhale and breathe in the cool,
Fresh air.
Exhale and listen to the wind as it rustles softly through the grasses.
As you climb upwards,
You are able to see more of the countryside around you.
You can see the green rolling hills are splashed with purple,
Orange,
And yellow flowers.
You continue your ascent nearly at the top now.
Breathe in the cool air.
As you breathe out,
Let go of anything you no longer need.
Your steps continue to lightly pad the earthen path.
You are at the top now and can see everything around you.
All of the hills and valleys.
The sunlight is bright and warming.
Feel that warmth sink into your skin,
Warming you from the inside.
Feel the wind brush across your skin and relax into it.
You are as free as this wind,
Able to move through life with ease.
As you gaze out over these hills,
Allow anything you need to hear right now to come forth.
What is it that you need to know at this moment?
If any thoughts or patterns come up that no longer serve you,
You can let them go into the wind and watch them blow away over the hills until they are out of sight.
Take a few more moments here,
Standing at the top of the hill,
Feeling the wind and sun,
Feeling the strength of your body,
Of your soul for bringing you to this point.
If you are seeking guidance with anything in your life,
Ask the questions you need.
Allow the answers to come back in whatever form they need to take.
Thank this land for its lessons and thank yourself for coming to this space.
Begin to walk back down the hill,
Listening as the dirt crunches beneath your feet.
Taking one last look around and allowing this vision to sink back into the darkness behind your eyelids.
Bring a soft smile to your face and thank yourself again for taking the time to care for yourself.
When you are ready to come back,
You will do so feeling calm and fresh.
Slowly allow yourself to reawaken,
Breathing deeper and returning your senses into your surroundings.
Feel your seat beneath you as it supports you.
Begin to wiggle your fingers and toes.
At your own pace,
Open your eyes and bring this calm into whatever you do next.
