DC- Amalia 2 March Revised Script with music

The transcription provides instructions for relaxation and self-discovery. It advises finding a quiet and comfortable place, switching off distractions, and adjusting posture. It suggests deep breathing and visualizing tension melting away. The transcription then guides through a progressive muscle relaxation exercise, starting from the head and moving down to the feet. After achieving deep relaxation, it encourages exploring the inner self and rediscovering lost confidence. It ends by bringing the focus back to the present moment and counting to ten to wake up fully. Find yourself a quiet and comfortable place. Grab a glass of water and keep it next to you. Switch off any potential distractions, such as notifications or alarms. Adjust your posture to suit yourself best. If needed, stretch your body or arrange the surroundings according to your liking. If seated, make sure that both feet are on the ground or on a footrest, with hands placed on thighs, palms facing downwards. If you are listening to this while lying down, keep your arms alongside your body, palms open and relaxed. Whatever your position, ensure your head and neck are well supported. You may gently close your eyes if it feels comfortable, or choose a point to focus on. To ground yourself, you may want to inhale deeply through your nose, filling your belly, then exhale slowly through your mouth. Inhale deeply through your nose, filling your belly, then exhale slowly through your mouth. Allow your breath to lead you into relaxation. Inhale and exhale. Inhale and exhale. Continue to breathe deeply and let go of any tension you may be feeling. As we move through this session, you might become aware of thoughts gently drifting in. It is natural for them to come and go effortlessly. Just watch them float away like clouds traversing the sky. Let go of any concerns. Feel them beginning to fade away. Visualize them becoming smaller and smaller and then disappearing into the distance. You may be aware of normal sounds around you. Let them be. Because these sounds are unimportant, whatever you hear from now on can only bring you deeper into relaxation. You are safe and you are in charge of your experience. Stay connected to your physical sensations. You may hear the rhythmic sound of your breathing or feel the warmth of the air passing through your nostrils. Your only goal is to relax your muscles. Deeply relax and notice how very comfortable your body is beginning to feel. See the tension and stress melting away from the top of your head to the tips of your toes and then dissipating into the air. You are now embarking on a progressive relaxation session, systematically tensing and releasing different muscle groups. Relax your eyes and imagine a warm, soothing light at the top of your head. Feel the light gently touching your forehead. Now raise your eyebrows as high as possible as if it's a prize for a second. Then relax. Return your eyebrows to their normal position. And as you relax, you may see the light smoothing out the lines of tension on your forehead. Your forehead is now completely relaxed. Now you may focus on your eyes and cheeks. Gently press your eyelids together as if catching a beautiful dream. Then release. Allow your eyes and the surrounding muscles to completely relax. As you inhale and exhale, you may see the tension gradually fading away. In your own time, shift your focus to your mouth and jaw. Open your mouth as wide as possible as if you were yawning. And relax. Leave a small gap between your teeth. As you allow your teeth to part slightly, you are releasing the tension from this area. You may feel a gentle light caressing your face and removing any remaining stress. Breathe deeply and relax deeper. As you relax your jaw, you may notice the calmness spreading into your temples. With each breath, allow waves of relaxation to flow over the rest of your head. Your scalp and head are totally relaxed. Now you may see a soothing light going down to your neck. At your own pace, gently, carefully tilt your head back as if looking at the ceiling for a second or two. Then bring your head to its normal position and let your neck relax. As you bring your head back, you may feel your neck muscles totally relaxing. Your head and your neck are totally relaxed. When ready, move your focus to your shoulders. Inhale and gently lift your shoulders towards your ears for a second or two. Then relax your shoulders, bringing them to their normal position. You can feel the tension dissolve as if a weight has been lifted. You may picture a gentle light covering your shoulders in a blanket of softness. Allow yourself to relax in this cozy embrace. Breathe deeply and visualize the gentle light spreading down to your hands and arms in a soft, warm embrace. At your own pace, make a fist with each hand. Feel your muscles tense for a second or two. Then relax. Open your hands and relax your fingers. Feel your palms resting comfortably. You may now focus on your shoulder blades and back. Gently push your shoulder blades back, trying almost to touch them together as you push your chest forward. Breathe in, stay there for a second, then relax and exhale. As you bring your shoulder blades to their normal position, allow your back muscles to relax deeply. Your back is now completely relaxed. You may see the soothing light flow downwards around your chest and stomach. Take slow, deep breaths. Let your lungs and chest expand fully with each breath. Follow your chest rhythmically rising and falling. As you breathe deeply and gently, feel your stomach gently rise and fall. With every breath, you sink deeper and deeper into relaxation. You may picture the light down your hips and buttocks. When ready, squeeze your buttock muscles for a second, then let them relax. Let the tension leave these areas and relax completely. You may see the light moving down to your upper legs. When ready, squeeze your thighs together as if holding a coin between your knees for a second or two, then exhale and release. Feel the muscles in your thighs completely relax. Now you may shift your attention to your lower legs. In your own time, inhale deeply and gently, carefully pull your toes towards you, stretching the calves muscles, then release. Feel the muscles in your lower legs completely relaxed. Now let your focus shift down to your feet. You may see a soft light wrapping them in a safe cocoon. Curl your toes downwards for a moment, then let them relax. Allow all the tension to leave your feet and vanish into the air. You are now completely relaxed and ready to enter a very special space, exclusively yours. Picture a beautiful path waiting to guide you there. As I count from 10 to 1, gently take a step forward. With each step, feel yourself drawing closer and closer to this special hideaway. 10 9 8 7 6 5 4 3 2 1 You are now very relaxed and you may be aware of a deep sense of calm and peace flowing through you right now. A deeper serenity than you have felt for a long time. This is a time that is just for you, for your benefit. Your mind and body are becoming one, your deepest mind ready to be explored. And this is easy to do when you are totally relaxed and at peace in your body. You may feel surrounded by a vast field of calm and tranquility, leaving you able to explore the depths of your powerful subconscious mind. Now you are able to easily get in touch with the inner you, the you that was meant to be. The self-confidence that you were born with is again waiting to be uncovered. In your life journey we know and you may be prepared to accept that certain things, certain people and certain situations have caused you to feel much less confident than normal. And because of this you may feel that you have lost touch with that powerful inner confidence that you were born with, that strong natural belief in yourself which is struggling to come into your conscious life. So much so that you have been finding it difficult to imagine just how this confidence felt, how you saw yourself when it was at its best supporting you in everything you wanted to do, and how you heard yourself talking to people, and how you feel in yourself when you are functioning with your inner self-confidence with you. So now you may start this journey of pre-discovery with me. Just to make things easy to bring back, I would like you to imagine your self-confidence as a thing. Anything will work here. Just let your powerful subconscious mind choose something that will be right for you. I can only wonder what that thing will be, but I am sure that it will be right for you. Just take some time and let the experience come. Take some time. You stand tall and strong, deeply rooted in your beliefs and values. You are ready to fulfill your vision of a well-lived life and confident in making good decisions. You are ready to accept the consequences of your choices and embrace the joy of life. The suggestions will be totally accepted by your powerful subconscious because you know that they are in your best interest for you, and they get stronger and stronger each day, stronger and stronger day by day. Absorb everything that works for you. Experience what feels right for you and enjoy this moment. My voice will turn silent for a few minutes. In a little while, I will bring you back to full consciousness, and you will bring with you everything that you have experienced. As you prepare yourself to bring with you everything that you have experienced, allow yourself to follow my voice as I gently bring your focus back to the present moment by counting from one to ten. With each count, you become more aware of your surroundings, feeling refreshed and confident. 1. Bring your attention to the room. 2. Be aware of your surroundings. 3. Be aware of your body. 4. Feel your body's weight. 5. Take a deep breath and stretch. 6. Wiggle your fingers and toes. 7. Breathe in deeply through your nose and exhale through your mouth. 8. Feel renewed energy and vitality. 9. Prepare to wake up fully. 10. Open your eyes, feel refreshed and ready for your next step.