The Five Minute Miracle
Created by Timothy L. Trujillo
This deceptively simple technique was developed by Timothy L. Trujillo of First Medicines for use when time and circumstances require a quick method to relax someone. Timothy has used and taught this technique all over the world, including using it in disaster zones with both survivors and first responders alike.
The process clocks in at just over five minutes, but don't let that fool you. Those five minutes are packed with techniques and powerful imagery that are very effective.
You can use the recording below or even read the script to a friend yourself. It's easy to use and since it only takes five minutes, you can fit it in during a lunch break, before bed or any time you can find five free minutes.
The Five-Minute Miracle
Read slowly aloud to a friend
Close your eyes and focus on your breathing. Every time you exhale, you naturally relax.
Tune into that relaxation and allow yourself to relax more with each exhalation.
With each breath you may allow a pleasant color to give you a sense of strength and calm.
Allow all the sounds around you, and every thought you have, cause you to relax more.
Imagine that you have imaginary faucets attached to your hands and feet.
Visualize or imagine those faucets opening wide to allow any tension or discomfort to flow easily out of your body.
In your mind visualize, and in your body experience this flow becoming eventually a trickle, and then just a drip.
You can also imagine a faucet attached at any location on your body that you feel you would benefit from greater relaxation or comfort now.
As you continue to release, just allow every muscle and every nerve to become completely relaxed, comfortable, and at ease. (pause briefly)
As you continue to relax, allow a light, airy sensation to flow through you, causing you to feel totally weightless.
Allow this sensation to cause you to feel as though you are floating upward, higher and higher, safely tethered, like a helium balloon or kite attached to a long string.
As you drift, allow this sensation to cause you to release all cares, concerns, or discomforts.
Allow yourself to drift in your mind to a very pleasant place, a place where you feel safe, secure, comfortable, and in complete control.
Allow yourself to experience these qualities of safety, security, and comfort in every area of your life. (pause)
Now I am going to count from twenty to one. As I do, allow your comfort and relaxation to double with each number.
As I reach the number one, allow yourself to settle restfully, right where you are. Allow yourself to remain relaxed and perfectly comfortable from head to toe.
20, 19, 18, now drifting and settling; 17, 16, 15, so relaxed and so at ease; 14, 13, 12, 11, letting calm comfort be yours now;
10, 9, 8…7, 6, 5…4, 3, 2, 1; now let yourself just settle perfectly.
(Allow a few moments of silence)
Now I am going to count from one to five; as I do, allow yourself to return to full wakefulness.
Allow those faucets now to fill you with strength, confidence and well-being and on the number five, allow your eyes to open.
One, this calm comfort is always yours. Two, you express it in every area of your life.
Three, feel strength moving through you, feel confident and more alert.
Four, your eyes now feel as though they have been rinsed in cool spring waters that are refreshing every cell in your body.
Five, let your eyelids open, take a deep breath, and feel a peaceful calm throughout your entire body now.
Recording and text used with permission. All rights reserved - Timothy L. Trujillo - First Medicines