Hello, psychology enthusiasts.
Today, we will do an exercise together that will relax you, using the power of visualization—a mental imagery technique—to calm your mind.
To begin, find a comfortable place. You can either lie down or sit. Close your eyes and listen to the guidance.
(Pause for settling in)
I am sitting in a comfortable place and slowly beginning to relax. I close my eyes. I feel the surface against which my back is resting. I allow my mind to be free. And I sink deeper into the place where I am seated.
I take a comfortable, slow breath in through my nose… and exhale even more slowly. With every inhalation, energy and oxygen enter my body. As I breathe in and out, all tension is leaving me. And I am becoming calmer and calmer. I slowly feel myself relaxing. With every exhale, I feel the sensation of relaxation spreading throughout my body. My entire body is relaxing. I am calm, comfortable, and full of peace.
Now, I am thinking of a place where I once felt very good. Maybe a forest, maybe a seaside, or perhaps my home. I take a look around this place. I become aware of all the details. I visualize everything around me in detail. This is a place where I feel wonderful. With its colors, shapes, and smells. With the feelings it leaves when I touch things, I vividly see myself in this place. It’s as if I am truly there. And I examine my surroundings.
While exploring the place I am in, I enjoy the details and realize how much it means for me to be here. This is not a place where I have to do anything. I think about how I don’t have to go anywhere, I am simply relaxing here. While I relax, this beautiful feeling permeates every cell of my body. I truly enjoy being here. I can have this feeling for as long as I want. Being here is truly very peaceful.
Now, please, see yourself in this peaceful place and enjoy it for a few minutes.
(Extended pause for personal visualization)
My body is completely relaxed. I am calm, comfortable, and full of peace. All tensions are flowing away from my body. I continue to breathe slowly and calmly.
Now, I see myself getting up from where I was and walking on a path. The weather is sunny. On the right and left sides of the path, there are colorful, vibrant flowers on the ground. See these lively, colorful flowers. I am slowly moving forward on this beautiful path. I examine the flowers.
Among the flowers on the ground, I also see wilted, dried flowers. These are my negative thoughts. My troubling emotions, my fears, my anxieties. Everything that makes me sad.
Now, I bend down. I am picking up these wilted flowers one by one. I pull each one from its root out of the soil and place it into a bag in my hand. Visualize yourself pulling out all the wilted flowers, one by one! Some of them don’t want to come. I pull them out firmly, and I collect all the wilted flowers and fill my bag with them.
I have collected all the wilted flowers. Now my garden is much more beautiful. All the flowers are alive and colorful. There are no wilted flowers left.
I continue walking. A little ahead, I see a door. Next to the door, a large fire is burning. I throw the wilted flowers from my bag into the burning fire. The wilted flowers burn and turn to ashes one by one. As the wilted flowers burn, a feeling of security and peace fills me.
I approach the door and open it. When I open the door, a lush green forest greets me. There are large trees everywhere. I walk among the greenery behind the trees and the colorful flowers. All around, there are thousands of shades of green.
I take a deep breath. With this breath, I fully inhale this beautiful freshness and the scent of the forest. I lift my head and look at the deep blue of the sky. A clear, cloudless, deep blue sky. The sun is winking at me. I feel the sun’s rays warming my entire body in this moment. I am one with nature. Everywhere, I smell the scent of grass and soil, and I listen to the chirping of birds.
With every step, I relax more. I become more aware of my surroundings. I am in a green peace, within a blue freedom. As I walk in this beautiful place, with every step, I leave my anxieties behind. I take a deep breath… and I exhale.
I feel safe at every moment. It’s as if a guardian angel is protecting me from everything. I am grateful for all the beauty I possess. I am as peaceful and calm as a baby. I deserve everything that is good. I am worthy.
I accept myself exactly as I am. I accept my weaknesses, all my emotions, thoughts, and behaviors. I accept my past mistakes, my errors. I know they happened because they were meant to. I know everything that happens serves the highest good. I accept myself as I am. I forgive my past. And this acceptance increases my self-confidence. I trust myself.
I am cleansed, I am purified. I have forgiven. My soul and body are freed from all burdens. I leave the entire weight of the past behind. Life is clear and pure. There is always a way forward, and I am strong enough to see it and apply it.
I keep observing my breath. I have established a certain rhythm. My body is relaxed. My head feels soft. My back is relaxed. I have surrendered all my weight to gravity. There is nothing straining me, tightening me, or irritating me.
Now, I am ready to return to the present moment. I will count backwards from five. And with each step, I will become a little more awake. My eyes are still closed. When I reach one, my eyes will open, and my body will fill with energy.
Five… Four… I am slowly waking up.
Three… I am beginning to gather my attention.
Two… My breathing is deepening.
One… I take a deep breath and open my eyes.
I am awake, and I feel very relaxed and energetic.
