How to lead
A Guided Visualization
10 Minute Guided Imagery Meditation | City of Hope
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10-minute guided imagery script
please make yourself comfortable close
your eyes
and let yourself relax take a few
slow deep breaths and notice
that as you exhale you can feel yourself
becoming more
relaxed you can continue to relax
as i speak to you and each time you
exhale
you can feel yourself becoming more
and more relaxed more
and more relaxed
soon you will experience relaxation and
you are probably wondering
what that experience will be like i want
to assure you
that no matter how deeply relaxed you
become
you will remain in complete control
you will stay in control even when very
deeply involved in the experience
of relaxation as i speak
you can feel yourself becoming more and
more
relaxed but no matter how relaxed you
become
you will hear my voice and you will be
able to respond to my suggestions
if you become at all uncomfortable you
can readjust your body
and make yourself comfortable again and
that won't get in the way
of your experience of relaxation
just begin to feel a spreading
sense of calm and peace
letting go of all your cares and
concerns
let them drift away like clouds in the
wind
dissipating more and more
at peace more calm
more comfortable and secure
nothing to bother nothing to disturb
more and more deeply
relaxed let your right toes relax
relax completely and your left toes
letting your toes relax more and more
more and more relaxed
and let the relaxation spread from your
toes
into your feet and let your feet relax
let them become more and more relaxed
as you can feel so calm and
so at ease and now pay attention to your
ankles
and your calves i wonder if you can
begin to let go
let go and relax as you feel perhaps
a comfortable sense of warmth in your
ankles
or your calves or perhaps it is a cool
and easy feeling in your right leg
or in your left leg let your legs relax
more and more relaxed
more and more completely relaxed
and the relaxation can spread into your
thighs
your thighs can relax more and more
just letting go and you can let your
pelvis relax
relaxing more and more
relax your stomach let your stomach
become completely relaxed
just let it go loose and limp
loose and limp and let the relaxation
spread
upward into your chest let all the
nerves and muscles in your chest relax
completely relaxed
loose and limp
feel the peace spreading as you feel so
at ease
so secure your body
and mind so relaxed and
at peace and now your back can relax
end your shoulders let yourself
feel the relaxation in your back and
your shoulders
more and more relaxed
loose and limp completely
relaxed let the relaxation
spread through your arms down into your
hands
and your fingers focus
on the feelings in your arms and your
hands
do your fingers feel more heavy than
light
or more light than heavy
focus on your right upper arm
your right lower arm your right hand
and fingers relaxing
completely more and more
relaxed completely
relaxed and now your left arm
relaxing completely so
relaxed completely
relaxed i wonder if you can go
even deeper now deeper
and deeper just as you wish
just as comfortable and as deep as you
would like to go
would it feel even better to relax the
muscles of your neck
just let go and relax
loose and limp completely
relaxed and relax
your jaw muscles just let them go
limp all the nerves and muscles in your
jaw
relaxing completely and relax all the
rest of the muscles in your face
your mouth your nose
eyes eyebrows
eyelids forehead
all the muscles going loose and
limp loose and limp completely
relaxed at peace
calm and relaxed completely
at ease
you might like to imagine being
somewhere peaceful and relaxing
i like to imagine lying on a quiet beach
on a warm sunny day with a beautiful
blue sky
and just a few billowy clouds floating
by
i can imagine feeling a soft gentle
breeze
smelling the salt sea air
but you can imagine being anywhere you
like
it might be some place you've been or
some place you'd like to be
or just a place in your imagination it
doesn't matter
all that matters is your comfort
your peace wherever it is
it is so peaceful and calm
someplace where you can just be you
where you can feel completely at ease
and content and you can imagine yourself
being there seeing in your mind's eye
all the things you would feel hearing
all the sounds you would hear smelling
the smells
and while you are in your perfect place
i'm going to count
from 1 to 10 and with each count you can
drift more
and more deeply into relaxation
more and more able to experience
whatever you want to experience
one drift
drift deeper two
more and more centered
and balanced three
four deeper
and deeper five
halfway there six
seven even deeper than before
so deep that you can experience
whatever you wish to experience
eight nine
ten very deep now
very deep completely
at one with yourself completely
engrossed i would like you now to focus
on your special place just be there now
and know that you are at peace calm and
relaxed
there is no tension no anxiety
concentrate on this feeling and know
that you can take it with you
throughout your day no stress
just peace contentment satisfaction
well-being and calm
nothing can disturb your special place
if you don't want it to you will be
comfortable
and relaxed hardly noticing
any pain at all it is almost like your
special place
protects you from these discomforts
just calm relaxing sensations
peace and comfort healthy
and at ease now preparing to return to
the present
i will count backwards from five to one
and as i count you will continue to feel
perfectly relaxed but will become more
and more aware until when i say one
your eyes will open and you will be
fully awake
aware calm and relaxed
five for
more and more awake three
two feeling wonderful
one fully awake and eyes open
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