The Exercise - Guided Imagery Part 3

This exercise is an example of what guided imagery is and what it can do to help you feel relaxed, grounded and supported.

Transcript

I’m super excited to see how this week goes.  I have loved sharing the information about guided imagery with you over the past two weeks and have found myself practicing it again after years of just helping others with it.  Why do we do that?  It makes such a difference.  I have felt it relax me when I need to take a chill pill, and I feel some break-through progress in areas I’ve felt pretty stuck in.  And as always there are a handful of areas that will just have to be like Enoch’s city of Zion, in Moses 7:21 we’re told that in process of time, Zion was taken up into heaven.  In process of time, slowly, over a period and with much practice, I will get better at being able to guide myself through new stories and images to a better version of myself.  
In Part 1 we learned the difference between the words look and see.  Seeing is just perceiving something through the eyes, Looking is directing, or intentionally focusing on something with the expectation to see something.  We learned that in order to see things more clearly, we have to turn our gaze to the things that will help us see what we need whether that’s an increase in relaxation when stressed and it also helps us reach our goals. 
Part 2 took guided imagery to a deeper level. We started to live and see things as if.   As if they already were. To focusing on things as we would like the to be so we can start moving toward those things.  For example, Things just organically happen differently when a person see’s themselves in a thinner, healthier body and does those things, makes those decisions that that person they see in the future, would make. 
Now during part 3, I want to walk you through exactly what guided imagery is and can do for you  This example is to be used when you need to relax, feel grounded, and peacefu.  It brings you to present and will help you become more calm and centered.  I’m really proud of this. I worked on it for a while, and ran through it myself many times.   For those of you who have never practiced mindfulness or done any type of meditation.  You get to hear my Zen Voice.  This is guided imagery to heal and restore your state of mind, in a way that connects you to your body and helps you relax.
Like I said in part 1 look to see.  There are countless places you can find guided imagery audio’s, that are more focused on the things you’re working on, but overall stress is something I think we all need help with at one time or another.  I hope you enjoy it.  
I encourage you to listen to this episode when you can remove yourself from the regular chatter of your lives.  When you can place yourself in a comfortable, supportive position in either a chair or on a bed. 
Here we go.
Sit or lay somewhere comfortable where your head, neck shoulders back and legs are supported.  Close your eyes.  Feel the support underneath you, feel the contact of your muscles against the surface of the chair or bed.
This is a safe, secure space where you can now give yourself permission to decompress completely.  To let go of anything and everything that is upsetting you physically, emotionally or spiritually.  Notice your breathing.  Slow it down. Breathe in and pay attention to the feeling of the air entering in through your nose.  Is it cool, is it it warm?  Now Pay attention to the exhale.  Pay attention to the feeling of the warm air  moving out and away from your mouth.  
Take several deep breaths  in through your nose and exhale fully through your mouth.  With each breath notice how it feels.  
With each new breath notice your body sinking more deeply into the bed or chair that is supporting you. 
Now imagine with your next breathe that you are inhaling pure oxygenated, clear, soothing, positively charged energy.  When you breathe it in through your nose, feel it enliven the tissue everywhere it passes.  
Imagine with each breath, that you can control and direct this pure, soothing, energetic oxygen into every corner of your being.  With each inhale expand the spread of its reach, as it circulates around you in an upward motion, like a funnel of warm healing energy.  Start with your feet.  Imagine this light energy swirling evenly in small circles over both heels.  Breathe in deeply, inviting immense gratitude for these feet that have carried you. Feel the warmth and radiance of this pure energy spread up each foot to the arches calming, supporting as it goes.  Allow this intentional force to massage each toe starting from the smallest to the largest on each foot. 
Exhale and release any fatigue that may be felt there, bringing a new sense of exhilaration, with every small circle. 
Continue to watch with awe as this form of intentional light and energy encompasses each leg, gently massaging them with warmth as it works its way up from the ankles to the calves to the knees stopping to slow it’s movements in synchrony wrapping each knee with warmth and support.  Breath in and direct this energy to bathe each knee with the ability to bend and lift, support and move with ease and security.   Breath out any stiffness or hesitance.
Feel the energy circulate upward from the knees around each thigh. 
As this cyclone of healing, support and peace continues up into your hips, feel them sink into the bed or chair more deeply.  Feel the foundation of your body settle there.  Feel the balance. Feel the increased blood flow as spheres of light and vitality swirl from hip to hip combining your seat with grounding energy. 

Breath in and direct all your energy to the base of your spine.  Focus and point your intentions to this strong column that keeps you upright.  Breath in every kindness from the safe space around you, and share it with your spine.  See the small circles spiral upward from the pelvic floor deliberately, evenly, powerfully.  Each time you exhale, release with immeasurable gratitude any thoughts or images of pride or rebellious will that keeps you from residing solidly in the foundational, core beliefs that remind you of who you are, and what you’re made of. 
As this energy circulates upward, hold the whirl of light gently around each vertebra.  Breath in deeply and flood the spine with appreciation and strength.  Let go of each breathe liberating the muscles, from any discomfort found there. 
Picture this escalating energy stilling momentarily at the base of your neck, offering support and strength.  Take a deep breath and flood the neck with increased circulation.  Breathe in gratitude for this neck that grants you flexibility to live each day and see things around you.  Breathe out any resistance or rigidity.  Submit to the bed or chair, trusting completely that it will hold you.  Let your neck relax entirely. 
Take a few cleansing breaths.
Experience this warm energy moving slowly deliberately around and across from shoulder to shoulder, invigorating the muscles across your chest and upper back.  Breath in this pure energy that will give support and strength to these shoulders that carry the burdens and the loads of your life.  
Breath out fully every last breath, releasing the weight that resides there. Give your shoulders the gift of freedom.  Liberate them from the burdens they carry.   Visualize your shoulders as a hot air balloon that is no longer tethered to the ground.  Allow them to feel light and lifted as they are fully supported.  
 Feel each arm rest fully and completely.  Relaxing more with each breath in and let go of all built up pressure there with each breath out.
Down into the elbows, feel the continued vitality that both replenishes and restores. 
Now Direct your inner thoughts to each hand.  Imagine this circling energy. Encourage it to wrap around each hand.  Breath in thanksgiving for hands that have served you.  Feel the pure energy that gently massages every inch of every fingers, now your thumbs.   
Gently, guide this energetic light back up each arm, past the shoulders to rest once again at the base of the neck.  Feel the strength and support there.  Breathe in life, love and energy to the muscles here, gently encircling the muscles in the front and back of the neck, feeling them release as you do. 
Breathe in the power of pure white energy soothing and melting the tension as it works its way upward into your jawline.  Breathe out all the resistance to hold your tongue. See it leaving your body, like each word becomes a wisp of air, no longer confined, and let each one evaporate into this safe, supported  space. 
Feel the energy circle slowly ascending over every inch of your face and the cranial nerves on the back of your head, melting the taught muscles as it goes.  Feel it enlarge and expand over your eyes . Breathe in light and see that white light behind your eyes, illuminating everything you see in your mind’s eye. 
Feel it enlarge and expand on your temples, and breathe out any tension you are holding there.  

When this light reaches your forehead feel it relaxing your eyebrows. Then slowly imagine the swirling envelope the crown of your head. 
With each inhale, feel the energy invigorate and circulate until every negative feeling is replaced with a soothing and inviting calm that relaxes even the smallest, tightest muscles, and beckons you to succumb to complete and utter rest.  With each exhale blow out the tension, the tightness, and the stress. 
Now open your heart and mind to the richness and holiness of this safe space surrounding you.  Feel the gentle rhythm of your breath as you acknowledge your divine Spirit and connect with the soul residing deeply within you. Breathe in your connection with heaven letting it settle over every inch of you like a blessing of comfort and peace.  Exhale the world, breathe it out and away from you, allowing more space for the heavenly.
With your eyes stilled and resting, guide your sight to look to the faces of those who love you.  Can you feel their love?  Imagine their faces as they look upon you with gentleness, kindness and unconditional love.  Imagine those who may share this space with you, to guard you, to guide you.  Imagine them as light and love, as energy and power. Allow yourself to be immersed in the glory of their light.  Let yourself bathe in the light of their love.  
Breathe them in, knowing they are always there, and rest fully in the knowledge that your loving Father in Heaven will always invite you to look when there’s something you need to see.  

Now Go forward seeing my friends.