Erin - Amalia Script 05 March - with music

This transcription is a guided relaxation session that aims to help the listener achieve deep relaxation and rediscover their inner self-confidence. It provides instructions on how to find a quiet and comfortable place, adjust posture, focus on breathing, and systematically relax different muscle groups. The session encourages the listener to let go of tension, thoughts, and external distractions, and to connect with their physical sensations. It emphasizes the importance of breathing deeply and relaxing the body, while visualizing a peaceful and empowering setting. The session concludes by guiding the listener to a destination where they can experience a deep sense of congruence and contentment. Find yourself a quiet and comfortable place. Grab a glass of water, switch off any potential sources of distraction, such as notifications or alarms, and prepare yourself for deep relaxation. Get into a comfortable position, whether seated or lying down. Adjust your posture. If needed, stretch your body or arrange the surroundings according to your liking. If seated, keep both feet on the ground, with hands placed on thighs, palms facing downwards. If lying down, keep your arms alongside your body, palms open and relaxed. Whatever your position, ensure your head and neck are well supported. Choose a point to focus your gaze on during the session, or close your eyes if it feels comfortable. Take a deep breath, inhale through your nose, filling your belly, then exhale slowly through your mouth. Repeat, breathe in through your nose, filling your belly, then breathe out slowly through your mouth. With each exhale, release any lingering tension from your body. 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, becoming smaller and smaller, and 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 in charge of your experience. Stay connected to your physical sensations. Listen to the rhythmic sound of your breathing and 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. Feel the tension and stress melting away from the top of your head to the tips of your toes, gradually dissipating into the air. You are now embarking on a progressive relaxation session, systematically tensing and releasing different muscle groups. Relax your eyes and direct your attention at the crown of your head. Feel a warm, radiant light hovering above you. Feel the light gently touching your forehead. Now raise your eyebrows as high as possible, as if in surprise, for a second, then relax. Return your eyebrows to their normal position. As you relax, notice how your forehead softens, smoothing away any wrinkles, any creases. Now shift your awareness to your eyes and cheeks. Gently press your eyelids together, as if catching a beautiful dream, then release. Let your eyes and the surrounding muscles to completely relax. As you inhale and exhale, notice the weight of your eyelids and let them sink deeper into relaxation. Experience a sense of warmth and heaviness spreading across your cheeks, releasing any remaining tension. Breathe deeply and relax deeper. Move your attention to your mouth and jaw. Open your mouth as wide as possible, as if you were yawning. Feel the stretch for a second, then relax, closing your mouth. Leave a small gap between your teeth, allowing your jaw to hang loose and free. Feel the muscles in your jaw softening and notice how your entire face begins to relax in response. Breathe deeply and relax even further. As you relax your jaw, notice the calmness spreading into your temples. With each breath, send waves of relaxation to flow over the rest of your head. Feel your scalp and head completely relaxed. Moving down to your neck, feel a gentle wave of relaxation flowing down from the base of your scalp. Tilt your head back slightly, as if looking at the ceiling for a second or two, then return it to a comfortable position and let your neck relax. As you bring your head back, you may feel the tension melt away. Keep breathing deeply and relax deeper. Now bring your focus to your shoulders. Inhale and gently lift your shoulders towards your ears, feeling the muscles tense and engage. Hold this tension briefly, then exhale forcefully, allowing your shoulders to drop back down. You can feel the tension dissolve as if a weight has been lifted. Notice how any strain or stress dissipates from your shoulders. Breathe deeply and turn your focus to your arms and hands. Clench your fists tightly, feeling the muscles contract and tighten. Hold this tension briefly, then release, allowing your fingers to unfurl and your arms to relax completely. Feel the relaxation spreading down your arms and into your fingertips. Now focus on your shoulder blades and back. 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 back to their normal position, allow your back muscles to relax deeply. Shift your attention to your chest. Pay special attention to this area where you tend to experience a sensation of load or pressure. Take a deep breath in, filling your chest with air. Hold this breath for a moment, feeling the expansion of your chest muscles, then exhale slowly through your mouth. Repeat. Inhale deeply through your nose, expanding your chest fully as if you're filling it with light and warmth, and exhale slowly through your mouth, allowing your chest to relax completely. Follow your chest's rhythmic rising and falling. Feel any heaviness or pressure in your chest melting away with each breath. Now focus on your stomach. Tighten your abdominal muscles by pulling your belly button towards your spine. Hold this tension briefly, then release, allowing your stomach to soften and relax completely. Feel any knots or tightness in your stomach melting away as you breathe deeply and evenly. Now pay special attention to the breathing as we move into deep belly breathing. As you breathe in deeply through your nose and breathe out through your mouth, feel your stomach gently rise and fall. With every deep belly breath, you sink deeper and deeper into relaxation. You are in complete control of this process. Body and mind harmonize through breathing. Breathing is a game changer because it can be regulated both consciously and subconsciously. You have the power to control the level of your relaxation. With every breath, you go deeper and deeper into relaxation. Now focus on your hips and buttocks. Squeeze your buttock muscles for a second, then let them relax. Let the tension leave these areas and relax completely. Now move your attention down to your upper legs. 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 shift your attention to your lower legs. Gently and carefully pull your toes towards you, stretching the calves muscles, then release. Feel the muscles in your lower legs completely relax. Now bring your awareness to your feet. Gently curl your toes downwards for a moment, then let them relax. Feel any remaining tension or discomfort melting away as your entire body sinks into a state of profound relaxation. You are feeling very relaxed and you are 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, 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, start this journey of rediscovery with me. Let your imagination transport you to the heart of a special setting where you feel most comfortable, a place that is just perfect for you. Bring to your mind a beautiful path waiting to guide you there. As I count down from ten to one, gently take a step forward. Let yourself experience the physical sensations associated with each step, allowing your body to relax completely. 10. You have total control over this experience. 9. Each step, each moment unfolds naturally. 8. Feel the ground beneath your feet supporting you as you walk along. 7. Notice how the landscape evolves. 6. As you progress, a sense of empowerment pervades you. 5. Step by step, you feel more relaxed, body and mind in alignment. 4. Your footsteps echoing the unison of your mind and body. 3. Notice how this setting follows your deepest wishes. 2. Feel the freedom and calmness this journey brings. 1. Arrive at your destination, reaching a deep sense of congruence and contentment. Stepping into your idyllic place, a beautiful image opens up to you, and a sense of unlimited freedom pervades you. It is something very familiar, a feeling that you recognize as yours from a long time ago. You take a deep breath, as if wanting to absorb the freedom through every pore. The path takes you through the vast green landscape in the countryside. Let your senses guide you through the lush surroundings. Feel the soft earth beneath your feet as you walk along, surrounded by rolling hills and the gentle rustle of leaves in the breeze. Take a moment to breathe in the fresh, clean air, letting it fill your lungs and invigorate your spirit. Immerse yourself in the peaceful ambience of this serene place. Enjoy the quietness as you stroll at your own pace, taking in the beauty of nature. Ahead, you spot a magnificent tree standing tall against the horizon, its branches reaching outwards in a graceful design. As you draw nearer, you notice a wooden bench nestled beneath the shade of its branches, inviting you to rest and take in the calmness of the place. Approaching the tree, you reach out to touch its sturdy trunk, feeling the rough texture of the bark beneath your fingertips and the deep sense of strength and resilience coursing through your veins. As nature slumps, it breathes life into the world, cleansing the air and nurturing all within its presence, its branches offering shelter and comfort. Take a seat on the bench, feeling its solid frame beneath you as you lean back and relax. As you sit, you notice a book resting on the seat beside you, its pages fluttering gently in the breeze. Curious, you pick it up and flip through the pages, eventually coming across a story, and you start reading. Once upon a time, there were two neighboring kingdoms locked in bitter conflict. For years, they fought and quarreled, unable to find common ground. Then, one day, a young prince from one kingdom extended his hand in friendship to the prince of the other kingdom. With a simple handshake, they pledged to put aside their differences and work towards peace. Their gesture of goodwill inspired their people to join him, and soon, the two kingdoms were united in harmony and cooperation. As you reach the end of the story, you spot a note scribbled on the last page. Take me with you. I belong to you. The words resonate deeply within you, forging a bond between body and mind. As you enjoy this beautiful moment, you can hear the tree whispering to you. Its message echoes in your heart. Know this. You are never alone. I've been here, observing your journey through seasons of joy and seasons of hardship. Just as I gracefully let go of my leaves when it's time, you too can release the burden on your chest. Just breathe slowly and feel calm. Imagine my branches moving softly in the wind when you breathe. Inhale energy and peace, and exhale everything that holds you back. I am a wise tree. You can return to this place any time you want. And remember, you found a book that speaks to you. You can feel the words taking root within yourself. These suggestions will be totally accepted by your powerful subconscious, because you know they are in your best interests. They grow stronger each day, stronger and stronger day by day, reinforcing your confidence and resolve. Closing the book, you tuck it under your arm and rise from the bench, feeling refreshed and rejuvenated by your time spent in this peaceful place. With a deep sense of comfort, freedom and confidence, you continue along the path, carrying the story of peace and unity with you on your journey forward. Absorb everything that resonates with you as you walk, and take it with you into the future. You will make good use of it, because it was always with you. My voice will fade into silence for one minute. I am a wise tree. You can return to this place any time you want. And remember, you found a book that speaks to you. I am a wise tree. You can return to this place any time you want. And remember, you found a book that speaks to you. I am a wise tree. You can return to this place any time you want. And remember, you found a book that speaks to you. 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. As you listen to my voice, with each count, you become more aware of your surroundings, feeling refreshed, relaxed, and confident. One. Bring your attention to the room. Two. Be aware of your surroundings. Three. Be aware of your body. Four. Feel your body's weight. Five. Take a deep breath and stretch. Six. Wiggle your fingers and toes. Seven. Breathe in deeply through your nose and exhale through your mouth. Eight. Feel renewed energy and vitality. Nine. Prepare to wake up fully. Ten. Open your eyes. Feel refreshed and ready for your next step. Thank you for watching.