AD - Amalia Revised Script 2 March - with music

Prepare yourself for a relaxation session by finding a quiet and comfortable place. Switch off distractions and adjust your posture. Take deep breaths and let go of tension. Allow your thoughts to come and go like clouds. Focus on your physical sensations and let go of concerns. Relax your muscles from head to toe. Imagine a soothing light moving through your body. Feel a deep sense of calm and peace. Rediscover your inner confidence and imagine a beautiful path leading you to an idyllic place. Picture a magnificent tree that represents strength and resilience. Connect with the earth and feel grounded. See your parents resting peacefully under the tree. Embrace the sense of security and acceptance. Find yourself a quiet and comfortable place. Grab a glass of water and keep it next to you. Switch off any potential sources of distraction 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. Allow your breath to lead you into relaxation. Inhale through your nose and exhale through your mouth. Inhale through your nose and exhale through your mouth. 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. Imagine them 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. You are safe and you are in charge. 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 in surprise, 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. You may now 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. At your own pace, gently tilt your head back as if looking at the ceiling for a second or two. Then bring your head back to its normal position and let your neck relax. As you bring your head back, you may feel the neck muscles totally relaxing. Your head and your neck muscles are now completely 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 back 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 cosy embrace. Breathe deeply and visualize the gentle light spreading down to your hands and arms, wrapping them 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 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. And as you bring your shoulder blades back to their normal position, allow your back muscles to relax deeply. Your back is now completely and totally 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's 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. Let the tension leave these areas and relax completely. You may now 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, as you inhale deeply and gently, carefully pull your toes towards you, stretching the calves muscles. Then release and feel the muscles in your lower legs completely relax. 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 feeling very relaxed now. And you may be aware of a deep sense of calm and peace flowing through you. 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 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 10 to 1, gently take a step forward. 10. You are in control of this experience. 9. Take your time and let the experience unfold naturally. 8. Design it to your liking. 7. Feel how it aligns with your desires. 6. Anticipate the joy it brings. 5. Start noticing the colours in the distance. 4. Listen to the sounds reaching you. 3. Catch the subtle scents in the air. 2. With each step draw closer to your destination. 1. 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. You take a deep breath as if wanting to absorb the freedom through every pore. 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 colours and shades are so nuanced and its texture so beautifully designed by nature. You can imagine your hands running over the rough texture and as you do so, you can feel the strength and resilience of the tree coursing through your fingertips. And you start moving towards the tree. As you approach it, a sense of peace washes over you. You feel grounded and connected to the earth, anchored by the steady presence of the tree before you. 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 blissful 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. And as you draw closer, in awe you recognise your parents and you will love the expression on their serene faces. They also 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 fulfil 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 interests. 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 for you and enjoy this moment. My voice will fade into silence for a few minutes. This is a meditation music. This is a meditation music. This is a meditation music. This is a meditation music. This is a meditation music. This is a meditation music. This is a meditation music. This is a meditation music. This is a meditation music. This is a meditation music. This is a meditation music. This is a meditation music. This is a meditation music. 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. 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. And ten, open your eyes and be ready for your next step. This is a meditation music. This is a meditation music. This is a meditation music.