Your Inner Peace

This guide is intended to serve as a signal to your deep, unconscious self, to relax and find a place of deep inner peace. Because you are doing something new, your conscious self may, at first, be skeptical. “What me, get into woo-woo?”

Be gentle on yourself and tell your skeptic, “It won’t hurt and it might help. There is nothing to lose.” Many people find deep relaxation helps them with improved sleep, helps manage stress and anxiety, and reminds them that in the moment, all is well.

A version of the below guided meditation script is available on my YouTube channel.

However, you may prefer to record it for yourself, ask a loved one to record it or make other arrangements.

Consider journaling your insights after these inner journeys. Notice associations, patterns, images, thoughts, emotions, and insights related to your past, present, and future.

Progressive Relaxation

Progressive Relaxation has been extensively used in the field of stress management. It helps focus the mind on body sensations and helps the body release tension. It is a helpful practice for improved sleep, reduced anxiety and worry.

Prepare:

Choose a quiet, comfortable place and time where you will not be disturbed. Sit in a comfortable chair with your back supported, feet flat on the floor, and hands resting on your lap. If thoughts surface, merely notice them and, on the exhalation of breath, notice if they linger or float away.

Progressive Relaxation Script

Let your eyes feel heavy, as if there are little bricks on each eye-lid . . . and allow them to close.

Bring your attention to the space behind your forehead, sometimes called the third eye. As your breath goes in, notice if there is tension, a sensation, a color, a shape or weight. As your breath goes out and down to your toes, let go. Allow a releasing, a softening.

Bring your attention to the space behind your eyes. As you inhale, notice if there is tension, a sensation, a color, a shape or weight. As you exhale, down to your toes, let go. Allow a releasing, a softening.

Notice your cheekbones and the area around your nose. As you inhale, notice if there is tension, a sensation, a color, a shape or weight. As you exhale down to your toes, let go. Allow a releasing, a softening.

Now, notice your jaw, teeth and tongue. As you inhale, notice if there is tension, a sensation, a color, a shape or weight. Clench your teeth and jaw. As you exhale down to your toes, let go. Allow a releasing, a softening, even a loosening.

Notice your shoulders. As you inhale, notice if there is tension, a sensation, a color, a shape or weight. Squeeze your shoulders tight up to your ears. As you exhale down to your toes, let go. Allow a releasing, a softening.

Now, notice your arms. As you inhale, notice if there is tension, a sensation, a color, a shape or weight. Squeeze your arms tight into your torso. As you exhale down to your toes, let go. Allow a releasing, a softening.

Notice your torso. As you inhale, notice if there is tension, a sensation, a color, a shape or weight. Squeeze your belly button tight into the back of the chair. As you exhale down to your toes, let go. Allow a releasing, a softening.

Now notice your thighs. As you inhale, notice if there is tension, a sensation, a color, a shape or weight. Squeeze your thighs together. As you exhale down to your toes, let go. Allow a releasing, a softening.

Now notice your feet. As you inhale, notice if there is tension, a sensation, a color, a shape or weight. Tense your heel down, tight, tight. As you exhale down to your toes, let go. Allow a releasing, a softening.

Now notice your toes. As you inhale, notice if there is tension, a sensation, a color, a shape or weight. Curl your toes, tight, tight. As you exhale right through the tips of your toes, let go. Allow a releasing, a softening.

Allow your breath to breathe your body. You can merely BE. Notice the inhale going deep into your belly. Notice the cleansing breath as it exhales. Feel the cool inhale breath and the warmer exhale.

Note: the above process is an effective strategy for relaxing the body to enter sleep. The next process helps develop a resource that can be used as an aid to sleep, and as a fast way to bring calm and emotional regulation.

Two: How to Find Your Place of Inner Peace

Many peoples’ brains are filled with negative thoughts and painful flashbacks of a troubling past. Creating and building neurons that focus on a moment of peaceful relaxation can assist with bringing calm and provide an aid to emotional regulation. It also provides a reprieve to the brain while instilling hope, ease and renewed energy. This process will help you in finding inner peace.

Your Place of Inner Peace Script:

With your body in deep relaxation, let your mind float back, as if watching a video of your life, to a time when all was well; a peaceful place and moment. No-one who ever caused you upset is in this time and space. If you can’t find this place in your life memory, imagine a place that might have soothing sun, water or a calming view. There’s no rush. Relax and let an image of a special place come to you.

Begin to:

1.    Notice what your eyes see. Inhale what your eyes see.

2.    Notice what your ears hear. Inhale the sounds.

3.    Notice what sensations you experience on your skin . . . and if you smell anything. Inhale in.

4.    Notice your breathing and heart rate. Let the breath go deeper.

5.    Then step into this picture. Be there in that moment.

Then let one word surface that captures this deep feeling of relaxation and peace. This anchor-word will help you ground your sense of all is well, being at peace and feeling deeply relaxed.

(People have used words such as Blue, Sea, Peace, and Mountain)

Now go deeper into this place. Nothing can happen here except what you wish to happen. If anything unwelcome appears, you will imagine it away. Your unconscious has brought you to this special place of peace, restfulness, and relaxation.

Notice how you feel. Deeply inhale that feeling. Know that this sense of peace and wellbeing is available whenever you choose.

Now, take a deep breath and exhale to the count of three. Gently open your eyes and name 3 objects.

We are now going to practice deepening the effects of your anchor-word. If you practice using it often enough you will be able to change your state of emotion by simply remembering it. 

Allow yourself to take a deep breath, focus on your body from head to toe and allow a long, deep exhale. Let your eyes close. Let yourself be in your Place of Inner Peace:

Five. Notice what your eyes see. Inhale.
Four. Notice what your ears hear. Inhale.
Three. Notice what sensations you experience on your skin . . . and if you smell anything. Inhale.
Two. Notice our heart and breathing rate.
One. Say your anchor-word and step into that experience, that moment.

When you open your eyes, you will feel stronger, grounded, and at peace.

When you have had enough time here, take a deep breath and exhale to the count of three. On the count of three, slowly open your eyes.

To help bring you back to the present moment, please look around the room and name to yourself or out loud three objects.

Welcome back! You have been with the core of yourself . . . and you can return whenever you choose.

Now is a good time to make notes, perhaps in a journal of your memories, images, thoughts, body sensations, and emotions. Record your anchor-word. Consider making a poster or a picture of your anchor-word.

Conclusion

In therapeutic terms we call the Place of Inner Peace, along with its anchor word or phrase, an inner resource. It is worthy of practice as it can help you develop your resilience muscle, help you emotionally regulate, and give you a sense of calm, strength, and knowing.