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Transcription
The speaker guides listeners through a relaxation exercise. They instruct to find a comfortable position, close their eyes, and focus on their breathing. They encourage deep breaths and release of tension. Then, they guide listeners to imagine a peaceful place, real or imaginary, where they feel at ease. They suggest exploring and experiencing this place in detail. Afterward, they introduce tapping as a way to increase relaxation. They encourage tapping on knees or shoulders and suggest continuing as long as it feels good. They conclude by reminding listeners that they can always return to their peaceful place and suggest choosing a keyword to associate with it. Finally, they instruct listeners to open their eyes and return to the present. You might want to sit in a comfortable place, or you can lay down. You want to keep your mind awake, and you don't want to fall asleep, but you want to be able to relax. So close your eyes and be aware of how your body feels. Notice the places of contact. Be aware of your breathing. Where do you feel your breath? What is its rhythm? Now take a deep breath in, filling your belly, your chest, and your throat. Hold your breath for just a few moments. And release your breath, releasing through your throat, your chest, your belly. Imagine the air emptying out through your feet, and really relax with the exhalation. Now take another deep breath in, breathing up from the earth, filling your belly, your chest, and your throat. And slowly exhale, letting go of all your tension, releasing with the exhalation. Spend a few moments now taking deep, relaxing breaths, and then slowly releasing them, letting all the tension just melt away from your body. Let the inhalation and exhalation be gentle and smooth. Be aware of the sensations in your body. Imagine that quiet place inside yourself. Now imagine yourself in a peaceful, relaxing place. This place can be real or imaginary. It could be somewhere you've been before. It might be from a dream or fantasy you've had. It could be somewhere from a movie or a book or somewhere you've heard about. Let the image of the place come to you. A place that is peaceful, calm, and serene. A special inner place for you. Somewhere where you feel at ease. It can be a sanctuary, somewhere to go to be quiet and reflective. Somewhere special and healing for you. Or it might even be a place where you're more active, where you're moving, walking. It could even be a place where you have special people or even animals with you. When you have found your peaceful place, let yourself explore and experience this place as if you were there now. Notice what you see there. What do you hear around? Notice what sounds you hear. What do you smell? What sensations do you feel in your body? Notice what it feels like to be there. Allow yourself to absorb the feelings of peacefulness, of being at ease. Immerse yourself in serenity. When you can sense and feel the peacefulness of this special place, you can begin to tap. Tap right, left, right, left on your knees, or you can cross your arms in front of your chest and tap either shoulder. Keep tapping as long as it feels good and the feeling of relaxation increases. Good. If you'd like to tap a little longer, if it's continuing to feel stronger, tap a little bit longer. You can spend as much time as you would like in your safe, peaceful place. Keep tapping as long as you feel relaxed and peaceful. When you feel complete, your safe, peaceful place well established, tell yourself that you can return to this place any time you wish. This special place of safety, relaxation and serenity is always available to you. If you like, you can choose a keyword that will help you to remember your safe, peaceful place. As you say the keyword to yourself, tap to link it to your special place. In the future, you can say this word to bring back the feelings of your special place. When you're ready, feel yourself present, open your eyes and be back in the room.
