Use this Activation Thought Exercise audio at least a dozen times!
Transcript below:

Introduction and Deep Relaxation

Take a deep breath in…and exhale slowly.

Allow yourself to feel your body relaxing with each breath…each exhale letting go of tension, stress, and worries.

Now, take another deep breath in…feeling your lungs fill with calm, cool air…and then exhale, releasing any heaviness within.

In your mind, begin to count down from ten to one, and with each number, allow yourself to sink deeper and deeper into relaxation.

• Ten…your shoulders release, feeling loose and comfortable.

• Nine…your arms feel heavy, resting at your sides.

• Eight…your breathing slows, feeling smooth and effortless.

• Seven…your thoughts begin to settle, like calm water.

• Six…your legs feel warm, heavy, and fully at rest.

• Five…a wave of relaxation flows through your entire body.

• Four…any remaining tension melts away.

• Three…you are sinking even deeper now.

• Two…on the edge of complete peace…

• One…fully relaxed, safe, calm.

Building a Tranquil Place in Your Mind

Now, imagine yourself in a peaceful, serene place. This can be anywhere you feel completely safe and at ease. It could be a warm sandy beach, a quiet forest clearing, or a cozy room with soft lighting. Take a moment to feel yourself there…absorbing the sights, the sounds, the scents. Feel yourself fully at home in this place.

In this space, you are surrounded by peace and calm. In this place, only you exist — no stress, no demands, just you and a perfect stillness.

Inviting Acceptance and Letting Go of Control

As you continue to relax, think about the things in your life that have felt out of your control. Imagine gathering them gently in your hands, acknowledging that they have taken your energy and attention.

Now, hear yourself saying in a gentle voice: “I release my need to control the uncontrollable. I let go of what I cannot change.”

Picture yourself placing these worries onto a flowing stream or river. As you release them, they drift away, floating calmly with the current. Feel a sense of lightness, as though a weight has lifted from you.

Becoming Present in This Moment

Now, let’s bring your awareness back to this very moment. Remind yourself that right here, right now, all is calm.

Take a deep breath in…and exhale.

As you breathe, feel the present moment surround you. You don’t need to change it; you only need to experience it.

Hear yourself saying, “In this moment, I am safe. I am enough. I am here.”

If any thoughts or memories try to distract you, imagine them drifting past like clouds. Simply watch them pass and then return to the present.

Embracing Growth Through Pain

Now, as you remain in this calm space, begin to view any pain or hardship in your life as an opportunity for growth. You may see it as a small flame in front of you — warm, alive, constantly transforming.

Imagine you are sitting by this small fire. As you look into the flames, you hear yourself saying, “Every challenge helps me grow. Every hardship builds my resilience.”

Picture this flame giving you warmth, light, and a sense of purpose. Rather than hurting you, this flame represents strength. Imagine your own spirit growing stronger with each breath, like a tall, unshakable tree.

Let yourself feel a sense of pride, knowing that no matter what happens, you have the power within to grow and become even stronger.

Amor Fati: Embracing Life as It Is

Now, think of a gentle phrase: Amor Fati — “a love of fate.” This means loving life as it is, including the challenges and heartbreak.

Take a moment to let this phrase settle into your mind. Imagine each word like a calming wave washing over you.

Hear yourself saying, “I choose to embrace life as it is. I let go of needing it to be different. I find peace in accepting the path in front of me.”

Picture yourself standing at the top of a hill, looking out at the landscape of your life, seeing it exactly as it is. Accepting every part of it — the good, the difficult, the joyful, the painful.

As you breathe, feel this acceptance within you like a warm, calming glow.

Grounding in Virtues and Values

Now, think about the core values you hold dear. Maybe it’s patience, resilience, integrity, or wisdom. Picture these values as strong roots grounding you deeply.

Imagine each value as a light glowing within you. Each one is a part of you — unwavering, strong, and always present.

Hear yourself saying, “I am defined by my values, not by my circumstances. I am guided by my virtues.”

Breathe in, feeling the strength of your virtues…allowing them to guide you, protect you, and give you direction.

Closing Reflection

As this journey comes to a gentle close, take a moment to feel proud of yourself. Even in difficult times, you are resilient, grounded, and capable of peace.

Feel a deep sense of gratitude toward yourself for showing up today and giving yourself this time to heal.

When you’re ready, start to bring yourself back to the room, carrying this calm with you.

Begin counting up from one to five, becoming a little more awake with each number:

• One…feeling your fingers and toes begin to move.

• Two…feeling a little more awake.

• Three…starting to notice the sounds around you.

• Four…becoming aware of your body resting where you are.

• Five…opening your eyes, fully present, fully calm.