Hi there and thanks for taking the time to join me for this practice.
So before we get started,
Just to kind of back up what's written in the description,
We will be using binaural beats for this meditation,
So if you're not currently wearing headphones,
Please feel free to pause the recording while you grab some and we can get underway when you return.
Now this exercise is specifically designed to assist you if you're feeling anxious or a bit on edge.
It's been purposefully created to help you find your calm space quickly,
So I'll avoid too much preamble and we'll get straight into it.
There's three different facets to the meditation,
All of which can be used as powerful tools to aid in calming the mind and body,
And any of which,
When done individually,
Usually bring about a fast response.
Combining all three as we're about to do,
Really sets the stage for a full court press on the anxiety gremlin.
So let's get into position then,
Seated on the floor,
Legs crossed,
Back nice and straight,
Palms resting lightly on the knees,
And gently close the eyes.
Now that noise that's just started in your left ear is not interference,
It's frequency being played at 210 Hertz,
And we're now going to introduce a similar frequency of 217 Hertz coming into the right ear,
And that's going to encourage the brain towards its natural theta state,
A mode of brain activity commonly associated with deep relaxation,
Meditation,
And the hypnagogic state of mind,
The boundary between wakefulness and sleep.
The quiet tones in both ears can support a shift towards a calmer,
More meditative state.
Theta states are commonly linked with reduced stress,
Enhanced creativity,
And deep rest,
And that's supported by both mainstream neuroscience and meditation research alike,
So we're already on our way to a calmer state of mind just by listening to these frequencies.
In a few moments I'm going to give you a breathing pattern,
And when you're up and running with it I'll explain to you exactly what it's designed to do,
But right now let's bring in the second element of the practice.
You should be able to hear another tone fading up in the center of your auditory range now.
That's a solfeggio beat played around the background of 396 Hertz,
Which is traditionally associated with our root chakra,
The muladhara,
The very first of the seven main chakras associated with our fundamental connection to the earth,
With feeling safe,
Feeling grounded,
And secure.
Many people find this tone deeply settling.
The muladhara is represented by the color red and is located at the very base of the spine in the region of the tailbone.
You might find it helpful to imagine a small red orb of light in the area,
Which increases in size very gradually with each inhalation,
Starting at roughly the size of a golf ball and increasing to the approximate size of a basketball as we go along.
And as that plays along for you now,
Let's begin a nice calming breathing pattern,
Just to support the other things we're doing,
The icing on the cake.
I'll give you the pattern and then I'll take you through exactly what it is you're doing and exactly why it works.
So what we're aiming for is to make our exhalation twice as long as our inhalation,
Breathing in through the nose and out through the mouth.
I find it helps to purse your lips when exhaling.
In a similar way to how you might blow on hot coffee or soup,
It just prevents you from running out of puff before the end of the exhalation.
Nice deep breath in through the nose and controlled exhalation through the mouth.
Okay,
Off we go.
So in two three four,
Out two three four five six seven eight.
In two three four,
Out two three four five six seven eight.
In two three four,
Out two three four five six seven eight.
In two three four,
Out two three four five six seven eight.
Okay,
While you continue with that pattern I'll just outline for you exactly what it is you're doing.
By breathing in this manner you're sending a direct signal to your parasympathetic nervous system,
The part of the nervous system that governs rest,
Digestion,
Recovery,
Emotional regulation and stress calming responses.
Now the head contour is the vagus nerve.
It's the largest nerve in the human body and it's in charge of deciding whether we need fight or flight or rest and digest emotional responses.
When you breathe in this manner we're sending a loud and clear message to our vagus nerve and that message is everything is okay,
Time to relax.
But for most people the response is fairly rapid,
Within a couple of minutes.
Again this is something that's been proven to be effective.
So I'll leave you with those three now,
The fetter signal,
The soothing muddha dhara music and that breathing pattern.
I'll just come back in at the end with a few short words.
Okay so hopefully you're feeling a lot more relaxed and grounded now.
Remember this meditation is always available to you if you need it.
If you have any questions or you'd like me to expand on anything further,
Please do feel free to leave a message in the comments and I'll respond as promptly as possible.
Apart from that I hope this has been an enjoyable experience for you and I wish you well for the remainder of your day.
Thank you.
