relaxed future

This is a guided relaxation exercise where the speaker instructs the listener to focus on a point, take deep breaths, and relax their body. They visualize a relaxing feeling spreading through their body, releasing negative emotions and thoughts. They imagine walking through doors and putting negative emotions and anxieties into boxes, then throwing the boxes into a lake. They create a peaceful room and garden in their mind. They are encouraged to focus on positive thoughts, cope better with stress, and have a peaceful sleep. The speaker emphasizes feeling safe, in control, and proud of oneself. I would like you to find a focus point, anything that you would like to look at. Now keep on looking at that focus point and take a deep breath in, hold it, and out. I'm going to count from ten down to one. And when I say one, you can close your eyes, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1, close your eyes. Make sure you're completely comfortable. I'm going to relax your whole body now first. Any sounds that you might hear around you will help you to relax even more, even better. Imagine that you can feel that there's a nice relaxing feeling going into your toes and your feet. And you can feel that your toes and your feet are getting heavier and heavier. That nice relaxed feeling is slowly going up past your knees into the rest of your legs, spreading from your calves to your knees to your legs, relaxing all your muscles in your legs completely. Now you can feel that this nice relaxed feeling is going up past your hip and to your stomach area, pushing away any negative feelings, any anxiety, stress, tension, anything that makes you feel out of control. You can feel how a nice, calm, relaxed feeling is spreading. You've let go of all those negativities, this is your time, just for you. Nothing else matters anymore, your thoughts can go out and away. You're just feeling calm and relaxed, drifting deeper and deeper. Now you can feel how the relaxation is going up into your chest. You can feel how you're breathing slowly in and out. Your heartbeat is calming down, breathing slowly in and out. Now the relaxation is going up into your shoulders and you can feel that your shoulders are getting heavier and heavier. You're letting go of all that stress and tension. Now you can feel how the relaxation is going down into your arms, past your elbows and further down into your hands and fingers. If you want to move you can do so at any given time, but you might find that the movement is slow and heavy, just feeling so relaxed. Now you can feel how the relaxation is going up into your neck, unravelling all your tight muscles, smoothing them out and it's going up again into your jaw. Feel how you're letting go of all the tension in your jaw, relaxing you completely. You might even feel that your tongue is getting heavy, just relaxing even more. I would like you to focus on your breathing and slow it down, breathing slowly in and out. You can feel how you're calming down even more, breathing slowly in and out. Now you can feel that the relaxation is going up into your eyelids and you can feel that your eyelids are getting heavier and heavier. Focus on what you can see behind your eyelids, if it's black, white or colours, whatever you can see, focus on it now and you can feel that you're drifting deeper and deeper. You have a shield around you that protects you at all times, no negative thoughts or emotions are allowed to come in from now on at all anymore. You're always safe and secure, always in control. Imagine that you can feel that you're relaxing even deeper, you can see that there's a passageway in front of you, there are 10 doors in that passageway. Imagine that you can see that you're walking past door number 10, if you can visualise what I'm telling you that's good, if you can't, it's also perfect. Walking past door number 9, relaxing you even more, going down to door number 8, drifting deeper and deeper, going on to door number 7, letting go completely, door number 6, nothing else matters anymore, door number 5, your thoughts can go out and away, just drifting, relaxing, door number 4, your conscious mind can wander now, 3, you're letting it go completely, no need at all anymore to pay particular attention, going on to door number 2, your subconscious mind will stay alert, taking in all the positive suggestions, door number 1, feeling so relaxed. Imagine that you can see that there's a door in front of you, I would like you to go to that door, see a name being written on that door in big golden letters, it can be your first name, nickname, any name that you like for yourself, now imagine that you open up that door and you step into a beautiful room, this is your room just for you, have a look around, you can put anything into the room, any carpets, furniture, pictures, curtains, anything at all, make this room feel and look special for you. Now imagine that you're walking through this room, there's another door, I would like you to go to that door, open it up and step outside into a beautiful garden, it's a perfect day not too hot or too cold, now imagine that you're walking through this garden and with every step you take relaxing even more, you can see the plants, trees, flowers, hear the birds, relaxing you even more. Now imagine that you can see that there's a very big lake at the end of your garden, I would like you to go to that lake, in front of the lake you can see that there are three big boxes, they're all empty, imagine that you're in front of the first box, I would like you to put anything inside that made you feel out of control, that caused anxiety, panic, negative emotions inside of you, imagine that you put all those situations, all those emotions, all those different incidences into the first box now, so all done closing that box, imagine that you go to the next box, I would like you to put anything inside that makes you feel that you're anxious when you're thinking of the future, when you're thinking of having a baby, when you think of different situations, anything that pops up in your mind that makes you anxious thinking of the future, put it all into the box now. So done, you're always safe and secure, so now imagine that you go to the last box, I would like you to put anything inside that makes you feel that you have negative thoughts towards yourself, negative self-talk, maybe not feeling strong or good enough, fear of failure, put all of that into that box now, you're allowing yourself to let it all go, part of the whole process you're doing really well, now feeling safe and secure, allowing yourself to let go, imagine that you're closing all those boxes, everything that you have put inside is going to stay inside, you're picking them up, you're strong enough and you're throwing them onto the leg, you can see how those boxes are disappearing, not coming back up at all, now you can see how all of them have disappeared, you're feeling so much lighter, you're turning around, with every step you take you're feeling lighter and stronger, you've let go of all those negativities, you're going back into your room and in your room you can see that there's a comfortable chair, go sit down in that comfortable chair, you can feel that beautiful shield around you, it's like a golden shield that is protecting you, from now on if there are new negativities, stresses that are coming at you from the outside, you're going to feel safe and secure, feeling protected, it feels as if it's bouncing off that shield, you're feeling calm and levelled out internally, you're breathing slowly in and out, imagine that you can see that you're coping so much better during the day, feeling peaceful and calm, having better reactions, feeling that you're coping so much better, always checking in within yourself, breathing slowly in and out, in the evening when you're at home and when you're brushing your teeth, you're thinking back of your day, focusing on all the positivities, allowing you to feel more in control, positive and calm, when you go to bed, you'll feel that you just put your head on the pillow and you're drifting off into a nice deep sleep, you're feeling safe and secure, your mind is switching off, going into this beautiful deep sleep, allowing yourself to rest, relaxing your body and mind, you're drifting into a nice beautiful sleep, having happy dreams, in your dreams at night and during the day, you're feeling so much more relaxed, de-stressed, positive and in control, when you think of your future, you're looking forward to everything that you're planning, feeling peaceful and calm, knowing that you're going to have better outcomes, imagining that you can see and feel that you're sleeping right through the night, there's no need at all anymore to wake up, only if you have to, if there's no need, you will be able to carry on sleeping, only waking up when you wanted to, when you wake up in the morning, when you wake up in the morning, you feel so much better, so much more refreshed, positive, energized, ready for the day, feeling relaxed and happy, you can feel that you're able to breathe slowly in and out, it's calming your heartbeat down, every time you feel anxious or out of control or stressed, I would like you to push your index finger and thumb together, take a deep breath in, calm down from five down to one, you're breathing out and you're letting go of that anxiety, stressful feeling, washing it out of your mind, out of your body, going back to feeling calm, in control, peaceful, from now on you'll be able to do that actively during the day, allowing you to trust yourself, trusting to control your emotions, trusting that you're able to stay calm and relaxed in any given situation, feeling peaceful and calm during the day and night, you're feeling so proud of yourself, proud to control all of those different negativities that you had in the past, they're all in the past, they don't have a negative influence on you at all anymore, feeling so much better, leveled out, peaceful, positive, happy, happy, this nice feeling I would like you to imagine that you're getting up from your chair, you're leaving your room, walking past all those doors again, walking past door number one, trusting, believing in yourself, two, feeling so much more relaxed, three, you've let go of all those negativities, stresses from the past, worries about the future, going from three to four, from now on you're able to be more in the present moment, looking at all those positivities around you, five, feeling peaceful, feeling positive, positive, feeling so much more in control without having to try hard as well, going from five to six, feeling proud of yourself, leveled out, relaxed, seven, from tonight on you'll be able to sleep deeply right through the night, eight, head on the pillow, drifting off into this beautiful sleep, happy dreams night, the night is beautiful, feeling protected and safe, going from eight to nine, sleeping right through the night, through the night, only waking up when you have to, ten, waking up feeling refreshed, in control, energized, positive, happy, you can feel that deep inner relaxation physically and mentally, it means that you get so much more done without stressing yourself at all, I'm going to count from one up to ten and when I say ten you can open up your eyes again, when I say ten and you have opened up your eyes, you can open up your eyes during the day and at night you can carry on sleeping, that's your choice, your mind will make that choice, one, two, three, four, five, feeling peaceful and calm, six, seven, eight, nine and ten.