Visualization · 31 min
Free Yourself from Depression and Anxiety
Let a warm, sunlit place in your mind quiet the day, and fall asleep knowing you are enough.
With
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- Level
- Beginner friendly
- Style
- Visualization
- Sound
- Voice only
- Best time
- Before sleep
About this session
- Softens a heavy mind
- Builds self-acceptance
- Eases you into sleep
- Reconnects you with nature
Marisa Peer opens by having you roll your eyes upward, then close them, and picture a descent of ten stairs while your body loosens. At the bottom you find a lush, imagined landscape with grass underfoot, sun on your skin, birdsong and running water. From there she turns to phrases like "I like myself" and "I am enough."
It suits anyone who carries a heavy or restless mind into the evening and wants a gentler way to wind down. Play it in bed at night, or by day when you need to steady yourself. You also pick up simple everyday ideas: daylight, movement, nature, good food and kind words to yourself.
After the session
01
A calmer mind
Let go of tension and restless thoughts.
02
Kinder self-talk
Hear and repeat words that build self-worth.
03
A place to return to
Carry a peaceful, natural scene with you.
04
Deeper, easier sleep
Drift off feeling safe and settled.
Who it’s for
Yes, if…
- Anyone who goes to bed with a heavy, busy mind
- People who are hard on themselves and want kinder inner words
- Those who feel cut off from nature in a busy modern life
- Listeners who like a long, unhurried guided session at night
Not now, if…
- Those looking for a short, quick reset
- People who prefer silent meditation (this is guided, with a lot of spoken suggestion)
- Anyone wanting an energising practice for the morning
About the teacher
Marisa Peer
Creator Of Rapid Transformational Therapy® and the I am Enough Movement
An internationally award-winning qualified hypnotherapist with advanced certificates in hypnotherapy from the Hypnotism Training Institute of Los Angeles. A Best-selling author of 11 books, and a Global Speaker. Marisa has completed additional studies in hypno-healing, advanced hypnotherapy, medical hypnotherapy and Gestalt Analysis. Having undertaken further studies at the Proudfoot School of Hypnotherapy and Psychotherapy and the Atkinson Ball College of Hypnotherapy, Marisa has dedicated the last three decades to researching, testing and applying the most beneficial principles of Hypnotherapy, Psychotherapy, NLP, CBT Nureoplasticity and Neuroscience. She now has the largest therapy training organization in the world. The result of over 30 years of careful and rigorous study, Marisa’ founded Rapid Transformational Therapy®️ (RTT®️), this along with her social media platforms and her in-person speaking events , has led to Marisa helping millions of people worldwide to overcome their own, personal challenges and lead happier, more fulfilling lives. Marisa founded the I am enough movement and has developed a programme for children that is being introduced to schools all over the world.
See all by Marisa PeerQuestions people ask
Still unsure? Ask your assistant anything about this session.
Why does Marisa ask you to look up at your eyebrows at the start?
You lift your eyes as high as you can, fix them on a real or imagined spot, and take three deep breaths. On the last exhale you close your eyelids while keeping your eyeballs up. This is a way to tire the eyes and tip the body into a drifting, floating feeling. After that you no longer need to think about where your eyes are.
What is the countdown of ten steps for?
It is a deepening tool. You picture the same looking-down feeling you get on a balcony or at the top of a staircase, then move from step ten to step one. At each stage the words "each muscle, every nerve turns loose" return, so you go a little deeper each time. The same ten steps come back later as the way into the garden.
Why does the garden include water and warm sun?
Marisa links the sun on your skin and a stream gurgling by to the feeling of being in the womb. It was warm, there was water, nothing was demanded of you and your needs were met. The idea is that imagining those things brings back a sense of being safe and secure. She also suggests the sound of waves or sand between your toes if you prefer the beach.
What are the everyday suggestions in the middle of the session?
She suggests ways to bring nature into daily life: birdsong or ocean sounds, a small water feature, barefoot walks, a bowl of sand, a plant like an orchid, and scents like coconut, vanilla or lavender on your palms. She also mentions getting daylight, walking, and eating foods such as bananas, eggs, oily fish, avocado and nuts. Treat these as gentle ideas to try, not as medical advice.
How do I use "I like myself. I am enough" outside the meditation?
Marisa invites you to say it aloud or in your head during the session, then turn it into a small ritual. Say it just before you fall asleep and just after you wake, or in the shower. She also encourages you to compliment yourself and others, so the words become familiar through repetition.
What is the difference between playing it at night and during the day?
The ending covers both. If you play it in bed, the suggestion is to drift into sleep that carries you through to morning. If you play it during the day, she counts you up from one to five, with calm, refreshed and fully awake feelings, and asks you to open your eyes and take a deep breath.