Jay Shaw guides you through breathing, progressive muscle relaxation, and seasonal imagery to ease stress and anxiety. The session uses a "circle therapy" exercise to help you reframe how you feel about different seasons, with sensory cues and counting transitions throughout.
Chapters
This is a guided meditation to help people who may be suffering from anxiety. Albert Einstein once said, look deep into nature, you'll understand everything better. And with that in mind, I'd like for you just to I want you to take a deep breath in. Deep, deep, deep, deep, deep, deep, deep, deep. That's right. And as you exhale, just allow your eyes to close. Allow your eyes to close. And with your eyes closed. With your eyes closed. Listen to my voice. Listen to my voice. As you listen to my voice, I want you to think about the 4 C's. Think about them. Winter. Winter. Spring. Spring. Summer. Summer. Fall. Fall. I'd just like you to meditate on the fact that those 4 seasons always come. Meditate on the fact that those 4 seasons always come. In the same order. In the same exact order. They always come. They always come. Come in the same order. In the same order. What I like for you to do, and what I like for you to do, is think about your favorite season. Think about your favorite season. I don't know what that season is, but whichever season is your favorite, maybe just get a sense of that season right now. Maybe feel the weather, but focus on that comes with that season. That comes with that. Imagine the trees. Imagine the trees looking how they look during that season. How they always look during that season. What holidays do people What holidays during that season? During that season. And as you feel the feelings that you experience as you think about this season, as you feel those feelings, I'd like for you to also, also think about your least favorite season. Think about your least favorite season. The season that you enjoy the least. The season that you're not that fond of. I'd like you to think about the weather. Think about the weather that accompanies this season. That accompanies this season. I'd like you to think about what it looks like outside. Think about what it looks like outside during that season. During your least favorite season. What we're going to do is— what we're going to do is a process called circle therapy. Process called circle therapy. We're going to sit in the season that we enjoy. Follow it by sitting with the season that we don't enjoy. Afterwards, we'll sit and we'll notice how our mood changes. Enjoy as much. Ever notice how our physiology change? How our thoughts change? So starting with that season that you enjoy. Starting with that season that you enjoy. Just imagine waking up in the morning. Imagine waking up. It's your favorite season. It's your favorite season. Get an idea of what you're going to wear today. The type of activities that you're going to do today. Just feel the Excitement. Take a quick look out of the window. Taking that quick look. Notice what you see. Notice what you see. Notice what you hear. Notice what you hear. And notice those feelings. Notice those feelings. And as you feel, as you feel those feelings, I like for you just to allow a big smile. That big smile spread across your face. That's it. Hold that smile. Hold those feelings. Feel those feelings. Feel those feelings and hold that smile. Feel those feelings spreading. That's it. Take a deep breath in. Just like that. Deep breath in. And as you let it out, just notice those feelings multiply. Feel those feelings growing. Just notice it. The better you feel, the better you feel. That's right. Just allow that pattern to keep running. Deep breathing in, right? Just allowing yourself to feel better. Deeper and better and better. Deeper. And imagine a warm sense of calm starting at the top of your head. Deeper. And just slowly trickling down. Every breath. Throughout the rest of your body. Feel it moving down to your forehead. The better you feel. That's right. Down. The better you feel. That's right. Into your eyebrows, down into your eyes, your nose, your lips spread, eyes really deeper, even feeling the tongue relax inside of the mouth as you unclench your jaw. Just allow all of the muscles in your face Calm. And as you do that, you may feel your head getting a little heavy and just beginning to slowly drop down toward your chest. Slowly drop down toward your chest. More and more as you feel that relaxation spread down. Spreading. Through your shoulders. Through your shoulders. And your collarbone. Your collarbone relaxing. Drifting down into your throat. Drifting down. Dropping. Dropping and drifting. Your left hand relaxing all the way down, all the way down, feeling those pleasurable sensations. Notice it as you find that same sense of relaxation, you find the same sense of relaxation all the way down, all the way down to your fingers, to your fingers. And now drawing your attention to your torso. That's it. Noticing how all the muscles, all of those muscles, all of the organs just relax. Relax. It's as if every breath you take just relaxes you more. Relax. And more. Deeper and deeper. Just letting go. And relaxing. The better you feel. And relaxing. The better you feel. And letting go. That's right. Feeling those pleasurable feelings spreading, moving. As you feel that same relaxation move down into your legs. That's it. Noticing how your left thigh deeper feels different deeper from your right thigh and deeper. How that relaxation doesn't seem to double sensations in the body as it moves down into your calf muscles. Down into your calf. Muscles, feeling those same pleasurable feelings, those same pleasurable feelings to the tips of your toes, and the tips of your toes as you just sit, as you just sit and enjoy being, and enjoy your favorite season. Just enjoying the feeling, enjoying the feel of being, of being, being in your favorite season, being in your favorite season. And even as, and even as you enjoy your favorite season, you enjoy your favorite season, you know, you know that at some point, at some point it has, it has to come, come to an end. That's it. In a moment, I'll count from 1 to 3, from 1 to 3. When I say 3, I'll snap my fingers, snap my fingers, and you'll give your undivided attention, give your undivided attention to your least favorite season, to your least favorite season. You give your undivided attention to the seasons that you don't enjoy as much. To the seasons that you don't enjoy as much. 2, 2, 3, 3. Sitting in that least favorite seat. Sitting in your least favorite seat. Imagine looking out of the window, looking out of that window, and you see the weather, see the weather that you don't like, that you don't like. You feel the feelings. Feel those feelings. That you don't enjoy. That you don't enjoy as much. And typically we would try to combat that. Right. We'll try to run from it. Yeah. But I just want you to sit there and breathe. Sit there and breathe. Just become aware of your body. Become aware of your body. And as you become aware of that body, and as you become aware— Realize Realizing that you can find that same sense of calm that you possessed in your favorite seats. Realizing that if you decide to, that if you decide to, you can find that same sense of happiness. And the deeper you breathe, the deeper you breathe, the better you feel. The better you feel. The better you feel, the better you feel, the better you feel, the deeper you breathe, deeper. As you find that same sense of calm, as you find that same sense of comfort, as you find that same sense of happiness, as you find that same sense of happiness while looking out of the window, while looking out of the window and seeing things that you don't like, and seeing things that you don't like. Because although Because although you can't control the orders that the season can't control, orders of the season, you can always, can always control your internal environment. Control your internal environment. You can always, always take control of your thoughts. Take control of your thoughts. Decide to think a better thought. Decide to think, which leads to feeling, which leads to better feeling. That's right. And even as you sit in this unpleasant season, even as you sit, you can feel the feelings of your favorite season. You can feel the feelings of that favorite season. You can feel how you want to feel. You can feel by going inside and thinking better thoughts. Thinking better thoughts. And better thoughts, better thoughts always lead to, always better feelings. Yes, that's right. That's right. In a second, I'll count from 1 to 3 and I'll snap my fingers again and we'll go right back to our favorite season. Going right back to that favorite season. 1, 2, 3. Right there. Just like that, you're sitting in your favorite season. Right back to your favorite season. Looking out that window, seeing the things that you enjoy. Seeing the things that you enjoy. Stepping outside, feeling that weather that you enjoy feeling. Feeling that weather that you enjoy feeling. Wearing the clothes that you enjoy wearing. Wearing those clothes. And in a second, that's right. I'm gonna switch it again. One, two, three. Right back to that season that you don't like. But bringing those good pleasant feelings with you. Looking at things that you don't enjoy seeing. That's it. And still being able to find that sense of calm. To find that sense of calm. Feeling weather that you don't enjoy feeling. Feeling weather that you don't enjoy. Still able to hold on to that sense of calmness. Hold on. those good feelings. That's right. That's right. Feeling good, feeling great, feeling good, feeling amazing, feeling great, feeling amazing. Because you decided to. Because you decided. And as you're going through life, as you're going through, and all of the ups and downs, all of them that come with it, remember what Albert Einstein said. Yeah. When you understand nature, You understand everything at a deeper level. Everything. And this understanding lets you know that the seasons will always come and go. Seasons will always come. But it doesn't mean that you're mangoed. But it doesn't mean it has to come and go. That those good feelings now in a moment have to come and go. I'll count from 0 all the way up to 5. All the way up to 5. When I say 0, you'll go even deeper. Even deeper. To your imagination. To your imagination. You go even deeper to the feelings that come with your favorite season. To the feelings that come with your favorite season. And as I begin to count from 1 to 5, you'll bring those feelings with you back into the walking state. When I say 2, you'll close the door to your subconscious mind. When I say 3, you'll take a real deep breath in. When I say 4, you'll slowly let it out. When I say five, you'll pop your eyes open and you'll feel amazing. Ready? Zero, going even deeper into hypnosis. That's right. That's right. One, feeling those feelings that come with your favorite season. Two, closing that door to the subconscious mind. 3, taking in a real deep breath. Deep, deep, deep, deep, deep, deep, deep, deep, deep, deep. That's it. 4, slowly letting it out. And 5, eyes open, holding on to that good feeling. Amazing. That's it, just like that.
