Lying down Ali D - Amalia Script 6 March - with music

This is a guided relaxation session that helps you relax and release tension in your body. It provides step-by-step instructions on how to relax each muscle group, starting from your head and working down to your feet. The session also encourages you to let go of any concerns or thoughts and focus on your physical sensations. It then transitions into a visualization exercise where you imagine yourself in a peaceful and serene place, connecting with nature and rediscovering your inner confidence. 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, adjust your posture, if needed stretch your body or arrange the surroundings according to your liking. Keep your arms alongside your body, palms open and relax. 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 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. 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 in surprise for a second. Then relax. Return your eyebrows to their normal position. As you relax, you may see the light smoothing out the lines of tension on your forehead. 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 completely relaxed. Now you may see a soothing light going down to your neck. Take a deep breath in. Then, as you exhale, very gently and slowly tilt your head to the right. Feel the stretch in your neck for a second. Inhale again. Then, as you exhale, return your head to center, relaxing your neck muscles. Feel your neck relax. Repeat to the other side. Take a deep breath in. Exhale and very gently tilt your head to the left side. Inhale again. Exhale and return your head to center, relaxing your neck muscles. As you bring your head back, you may feel your neck muscles totally relaxing. When ready, move your focus to your shoulders. Inhale deeply. Then, gently draw your shoulders inwards for a moment. Feel your muscles engaging. 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 feel 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. Push your shoulders against the supporting surface, gently arching your back. As you bring your shoulder blades to their normal position, allow your back muscles to relax deeply. 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 rhythmic 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. Now, gently rotate both hips inward by guiding your toes and knees to turn inward. Feel the muscles engage evenly on both sides. Now, gently rotate your right hip outward by guiding your toes and knees to turn outward. Feel the muscles engage as you hold this contraction for a second. Then, slowly release the tension and relax as you return to the normal position. Now, switch your focus to the left hip. Repeat the process. Rotate left knee outward. Hold the rotation for a moment, feeling the muscles engage. Then, release. You can see the tension in your muscles melting away. Feel your hips open, relaxed, and sinking comfortably into the surface below. 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. 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. 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 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 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 friend. 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, you can start this journey of rediscovery with me. Let your imagination transport you to the heart of a special setting where nature grows without limits. Picture a beautiful path waiting to guide you there. As I count from ten to one, gently take a step forward. Ten. You are in control of this experience. Nine. Take your time and let the experience unfold naturally. Eight. Design it to your liking. Seven. Feel how it aligns with your desires. Six. Anticipate the joy it brings. Five. Notice the colours in the distance. Four. Listen to the sounds reaching you. Three. Catch the subtle scents in the air. Two. With each step, draw closer to your destination. One. You have arrived. You are now 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. Take a deep breath as if wanting to absorb the freedom through every pore. Let your senses guide you to a place of tranquility and connection. Feel the gentle breeze brushing against your skin as if nature itself is whispering secrets to you. Notice the earth beneath your feet, solid and supportive, grounding you in the present moment. Now imagine a magnificent tree standing tall in the heart of this beautiful place. You feel yourself drawn to it but take a moment to contemplate it from a distance. The tree is uniquely shaped. Its branches, beautiful and full of life, reach out wide, providing support, nurture, shade and comfort to all around. Its trunk is massive and solid, with deeply grooved bark that tells the story of years gone by. Its colors and shades are so nuanced and its texture so beautifully designed by nature. You can imagine your hand running over the rough texture and as you do so, you can feel the strength and resilience of the tree coursing through your fingertips. You can sense the strength and confidence emanating from it, as if it knows its purpose and embraces it fully. You may notice two figures at the base of the tree, resting in peaceful peace. The tree generously provides them shade, a soothing refuge from life's demands. Its branches cradle them, offering a sense of security and comfort. You may notice the subtle play of light filtering through the leaves, casting a gentle glow on their faces. As you draw closer, in awe, you recognize your parents and you love the expression on their serene faces. They see you and they smile in appreciation. As you immerse yourself in this tranquil scene, allow the profound sense of security and acceptance to permeate your being, leaving you feeling confident and reassured. As you enjoy this beautiful moment, you can hear the tree whispering to you. Its message echoes in your heart. You stand tall and strong, deeply rooted in your beliefs and values. You are the creator of your own destiny and confident in living your life, blooming every day as per your nature. You are confident in your ability to grow naturally and fulfill your desires. 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 interest. They grow stronger each day, stronger and stronger day by day, reinforcing your confidence and resolve. Absorb everything that resonates with you, experience what feels right and enjoy this moment. My voice will fade into silence for a few minutes. Enjoy the music. Thank you for listening. Please subscribe to my channel. May You Be Happy! 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 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.