K so on this line of thinking I remember one time working with a kiddo and they were talking about feelings they couldn’t explain and said they felt bad because they were sure they were confusing me and I said “no no, it’s ok! If it doesn’t have a name, let’s name it ourselves! Have you ever felt this way before?” And they said “yes!” And I asked “where do you feel it physically when you feel it?” And they said, “All over, but not really on my tummy” and I asked “what memories or thoughts come to mind when you feel like this” and they said they think, “that’s not fair” and “I wanna punch stuff” and “I’m so tired” and I asked what they wanted to name that combination of injustice and anger and fatigue and they thought about it HARD for a second and said “Jimmy” and I think about that now whenever I do this with other patients.
You can just make up whatever name you want for feelings. So if you’re ever feeling a little Jimmy I want you to know that’s allowed and understandable.
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Take a deep, lung-filling breath in through your nose, hold it for 4 seconds, then slowly breathe out of your mouth, emptying your lungs completely. Do this 10x, while picturing your lungs in your head, inflating and deflating like balloons.
Then begin a body scan. Go through each and every part of your body in your mind, taking a moment to focus on it and feel it (what position it's it, what's touching it, etc.)., then moving on to the next part. I mean EVERY part. Every finger and toe, the fronts and backs of your hands, tops and bottoms of your feet, etc. Really focus on it in your mind as you scan over your body.
If you do this, it should help your central nervous system to reset and help your stress and anxiety to be reduced enough to where you can be aware of them, without them being in control of your day.
no, don't worry. i like you just as you are; i'd never take that away from you.
at least... not the parts that are really you.
but this? your cruelty to yourself? someone had to teach you that, didn't they. so it's not really you, and you won't mind if i just...
come here, sweetheart, and sit with me. climb into my lap and rest your head on my chest. it's all right, love. you're safe here.
~ ~ ~
[gentle hypnosis, relaxation, body scan, breathing, guided meditation, gender neutral reader, gender neutral terms of endearment, no explicit sexual content]
[this guided meditation may feel therapeutic but is not therapy.]
~ ~ ~
make yourself comfortable. are you ready?
...
good.
deep breaths with me. you're doing great. now relax...
that's already a bit better, isn't it? do it again.
breathe in for one, two, three, four...
hold for one, two, three, four...
out for one, two, three, four, five, six.
it's hard the first time, but that's all right. you'll listen better this next try.
in one, two, three, four...
hold one, two, three, four...
out one, two, three, four, five, six.
oh, good job, my love. it feels so good to cooperate, doesn't it? to obey? let yourself find pleasure in listening well to simple instructions. perfect.
relax for me again. consciously let your muscles unwind as you melt into me. i'll hold you, support you.
this time i want you to count for yourself as you breathe, understand? let it be the only thought in your mind. remember, i'll keep you safe while you relax. you don't need to be on guard.
as you count and breathe, i'm giving you soft, gentle touch... perhaps running fingers through your hair, rubbing your back, massaging your hands, or stroking your cheek with my thumb. whatever you've allowed me to know you enjoy.
you're relaxing so well for me, sweetheart. beautiful. thank you, my love.
we're going to rest here together for a few more minutes while you let yourself melt further into me. don't worry; i can hold your weight. let me have your burdens; let me have you.
i'm going to start to influence you now. don't be scared; you're perfectly all right. you're going to feel so good soon.
feel yourself growing sleepier and hazier. the world around you grows ever fuzzier. you're here with me, and only my words stay in focus. that's perfectly all right. this is where you belong.
feel your muscles warm as i pull your focus towards them. your feet, first; they've spent so long supporting all your weight, but now you're too relaxed for them to cramp.
i've made you so sleepy and perhaps it's hard to move, but you can still follow instructions when i give them, don't worry. i want you to stop if anything hurts.
slowly point your toes for me. hold for one, two, three, four, five, six. good; relax. now flex the other way, stretching your toes up toward your shins: one, two, three, four, five, six. relax again, sweetheart.
excellent! i'm so pleased with you, doing your best to follow me even while you're so sleepy. you're so good for me, sweetheart.
feel your calf muscles warm next. it's easy to be sore here, too, but once again i want you to flex these muscles to the best of your ability for one, two, three, four, five, six. and relax. beautiful.
pause for a moment and note how you're feeling, my dear. you might be feeling impatient, or embarrassed, or reluctant, or something else entirely that's getting in the way of full relaxation. it's all right to have those emotions. but we're going to acknowledge them, hold them for a moment, and then let them fade away into all the fuzziness. you're mine right now, remember?
good.
breathe deeply, once again; i know you can, i've taught you how.
scan up to your thigh muscles now. flex these too, paying full attention to how it feels and how your body may be responding to my instructions. one, two, three, four, five, six, and relax. excellent.
your stomach, now; your abdominal muscles are there, even if you can't see them well. flex for one, two, three, four, five, six... relax.
your chest: once again, you're built from such strength, even if others can't see it. all of it carries so much tension, and i am gently asking you to put it down. flex your muscles so that you can feel them, feel what that tension is like—one, two, three, four, five, six... and relax as fully as you can. wonderful.
your shoulders. you know what i'm about to ask, don't you, sweetie? one, two, three, four, five, six. relax.
your hands. they work so hard for you. clench your fists first, if it doesn't cause pain: one, two, three, four, five, six, and relax.
still on hands. stretch and flex them fully open, gently wiggling your fingers. one, two, three, four, five, six... relax.
forearms now. it can be less obvious how to flex these muscles, since many are in fact meant to control your hands. if you can curl your hands down, it may be easier to find that tension in your forearms. hold it for one, two, three, four, five, and six. relax and let it go.
your upper arms now—again, curling up may help, but these are more obvious. hold your tension for one, two, three, four, five, six. relax.
your neck, now. you may be used to curling up tight, slouching or curling in on yourself. that is understandable, but so much on your hardworking body. now tense these muscles on purpose and acknowledge the feeling—one, two, three, four, five, six—and relax them completely. isn't that better?
your jaw. oh love, you don't even notice when this muscle is clenched; be gentle with it as you tense it now, all right? again, stop and relax if you feel pain. one, two, three, four, five, six; relax.
you've been so good for me. it's beautiful, watching you obey and gradually become softer, gentler, limp and at ease. you follow instructions so well, sweetheart. your trust is a gift, and i promise to use it well.
you're safe here, protected and loved. your body feels so warm now, and you're breathing deeply.
there is one last muscle to relax, my love, but we needn't reintroduce tension to it. you are all too aware what this tension feels like.
it is your mind. you're still with me, aren't you? yes, of course. you're ready now.
feel your mind relaxing. feel yourself fading, giving in, no more thoughts left. let yourself sink into being mine. i'll take such good care of you.
i may have tricked you, a little. you might believe that your mind controls your body, and to some degree, it does. but your body also controls your mind, and you've already spent so long following my orders, haven't you? it's too late to resist now. you might as well let go.
breathe.
good.
i won't hurt you. it's all right.
deeper breath this time. hold it even longer. let it out so slowly.
good, beloved, you're so good.
now, with your mind relaxed, listen closely:
the pieces of yourself you dislike most are malleable. feel them in your mind? they are not set in stone; they are patterns you have learned. things you picked up to protect yourself. habits you adopted to survive and keep your mind safe.
hush, now; don't argue with me. when you really think about this later you'll understand it's true.
hold the disliked piece of yourself you're most drawn to. just hold it. feel the discomfort brought on by acknowledging it...
...breathe it in for one, two, three, four...
...hold for one, two, three, four...
...and breathe out for one, two, three, four, five, six, seven, and eight.
later, you will try to understand how this piece of yourself came to be, and how your mind may still be trying to use it to protect you and avoid pain. (avoiding pain is a good thing, but some methods come with drawbacks, so we don't want to rely on those for too long.)
right now, instead, feel me pressing you close into our hug and drenching this part of your mind with wave upon wave of warmth, understanding, and acceptance. acceptance does not mean we should not change; it means that we are still worthy people before that change happens.
the person you are now is worthy of love. feel it saturating your mind, slowly breaking down your resistance the way oil breaks down paper. feel warmth and compassion seeping through your spirit, out of your mind's control. feel your own discomfort with the process. resistance is natural, but temporary. you will give in eventually; i am patient.
breathe. one, two, three, four.
hold. one, two, three, four.
out. one, two, three, four, five, six.
relax.
i am taking your self-hatred, your inner cruelty. you are not allowed this any more. when you reach for it, you will feel only warmth. this is my command.
breathe.
count.
relax.
don't resist; don't worry. your self-hatred does nothing to protect you. it is lying to you. give it to me so that i may dispose of it.
yes, it may feel sticky and cling to your mind's grasp. give over as much as you can. your obedience will be rewarded.
breathe...
count...
relax.
please scan your body for tension again and release whatever you find.
breathe.
relax.
you've done so well, my love. however far you've come, whatever you've managed to release, is perfect. you've done what you're ready for, and i wouldn't dream of pushing you too hard too quickly.
because you're so obedient, i know you'll return to me when you're prepared to be vulnerable again. this safety will be here when you're ready.
until then, you're going to think about the ideas i've placed in your mind. you're going to be gentler on yourself, and you'll feel good, knowing you're being so good for me.
oh, love, you're so malleable. it'll be so easy to reshape you into a much happier version of yourself—a sweet little thing that's forgotten your own suffering, and forgotten your resistance to giving in right along with it. you'll be so much more fun to play with that way. your happiness is so beautiful.
stay here with me as long as you like. you're free to go back and repeat that body scan or count your breaths. once you're ready to come up, go ahead and read on.
you're fully relaxed in my arms, limp and hazy. i speak your name gently to you. it's time to start coming back.
take a deep breath. notice the world around you becoming a little bit clearer. you're still safe, but your mind is becoming your own again. you might choose to wiggle your fingers or toes; they're coming back under your control.
your thoughts are slowly starting up again. perhaps you're remembering something you need to do tomorrow. you're regaining clarity. the room you're in comes back into focus. your breathing might speed up a little bit as you regain alertness.
i smile at you. well done! welcome back. you've been changed, but only slightly. do you feel good?
are you fully awake? if not, you'll start feeling that way in a few minutes. have a stretch; it's time to get up and get yourself a snack and a glass of water. i'm so proud of you.
The longer version of the Nico Hülkenberg fitness test video. Tranlsation below:
Speaker: „How well the factor fitness is accounted for with a driver is examined at Team Sauber in extensive tests before during and after the season.“
Dr. Kitschmann (Team doctor Sauber F1): „We don´t need marathon runners, we don´t need weightlifter, but we must have pilots who can hang on through a race without suffering a loss of concentration.“
Speaker: „Like with the car every detail must be right with the driver. At the physiotherapy check the optimal setup is found for the body and the athlete is scanned completely.“
Hülkenberg: „When you see how advanced Formula 1 is, how much money is poured in, of course everything must work out, so the driver´s body is our asset and extremely important.“
Speaker: „Special importance is attached to the endurance factor. In the cockpit the physical work is extremely hard with heart rates reaching the upper limits.
Trainer: „Next level…“
Dr. Kitschmann: „We do see extreme [HR] values up to 170…180 bpm and have also measured those over extended periods of time like half an hour or so.“
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This mandala blends spiraling curves and floral shapes, unfolding from a quiet center. Gaze gently and allow the patterns to guide you beyond surface thoughts. The meditative practice enhances intuition, reduces mental fatigue, and fosters calm attention. Let the soft geometry quiet your mind.
📌 https://www.youtube.com/@MandalaVisuals/videos
