Welcome to calm your mind.
Please lay down and make yourself comfortable.
Make sure the arms and legs are relaxed and notice that you are fully being supported by the surface.
Simply notice that you are here.
Nothing to do,
Only just being.
If your thoughts are busy,
Don't find them.
Just notice them and simply allow yourself to return to my voice again and again.
You don't have to concentrate too hard,
Listening is enough.
Just stay with the sound of my voice.
Allow yourself to follow my voice and now give yourself permission to let go.
Notice the contact points with the floor,
The heels,
The calf muscles,
The buttocks,
The legs,
The back,
The back of the head and both arms.
You're fully being supported.
Allow yourself to just become more heavy.
Take a breath in through the nose and exhale out the mouth.
Just let go a little bit more.
Let's take another breath in.
Inhale and exhale out the mouth.
Just surrender a little bit more.
One more time,
Inhale and exhale out.
Just allow yourself to sink a little bit deeper.
Just return to the normal breath.
Let's begin by noticing the sounds around us.
Bring your awareness to the sounds outside.
Try to hear all the sounds outside without analyzing them,
Just notice them.
Just let them come and go,
Simply notice.
And now bring your awareness inside.
Try to hear all the sounds inside,
Just let them come and go without judgment.
Now move your awareness to the body and give yourself permission to let go,
To relax.
Let's bring the awareness to the forehead.
Soften the forehead,
Relax the temples,
Calm down the face muscles,
Relax the jaws,
Let the shoulders roll out more smoothly,
And the chest is open.
Now the belly,
Let go of the belly,
Surrender the belly,
Feel the whole weight of the body onto the floor,
Just naturally sinking down.
On each exhale,
You surrender a little bit more.
Remember,
If the mind wanders,
That's okay,
Just notice them and simply return to my voice.
Bring your awareness to the natural breath,
Just notice the belly rising on the inhale and falling on the exhale.
Simply notice it rising on the inhale and falling on the exhale.
Now it's time for your personal intention.
If you already have one,
Bring it to mind now.
If you don't have an intention,
Choose a simple one,
Keep it short,
Positive and in the present tense.
If you don't have one,
You want to use mine,
Allow yourself to visualize how it would be to always be quiet in your mind and to be present.
If you choose mine,
Or your personal one,
Try to visualize your personal intention now.
Try to feel it,
Try to feel your intention as if you already are living it,
And if you choose mine,
Your mind is quiet and present,
How would you feel?
Now say your intention three times mentally,
So if you choose mine,
You say my mind is quiet and present,
My mind is quiet and present,
My mind is quiet and present.
Say it with the feeling.
Now we're going to make a journey throughout the body with our awareness.
Move your awareness to the center of the brain,
To the point between the eyebrows,
Let your awareness rest here,
And move your awareness to the forehead,
Both temples,
The jaws,
Throat,
And the center of the chest,
Awareness in the center of the chest,
From the heart center and to the right side of the chest,
Right shoulder,
Upper arm,
Wrist,
Palm of the hand,
Left,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Back of the hand,
Back of the shoulder,
Right shoulder blade into the heart center,
Left side of the chest,
The left shoulder,
Upper arm,
Lower arm,
Wrist,
Palm of the hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Back of the hand,
Elbow,
Back of the shoulder,
Left shoulder blade back into the heart center,
Belly,
The pelvic floor,
Right hip,
The front of the right upper leg,
The knee,
Shin,
Top of the right foot,
Big toe,
Second,
Third,
Fourth,
And fifth,
Sole of the foot,
Heel,
Ankle,
Calf muscle,
The hamstring,
The right buttock,
Back into the pelvic floor,
Left hip,
Left front of the right upper leg,
Knee,
Shin,
Top of the foot,
Big toe,
Second,
Third,
Fourth,
Fifth,
Sole of the foot,
Heel,
Ankle,
Calf muscle,
Left hamstring,
Left buttock,
Pelvic floor,
The lower back,
The middle of the back,
The whole spinal column,
Back of the head,
Crown of the head,
Back into the center of the brain,
Between the eyebrows,
Let your awareness rest in the center of the brain,
In between the eyebrows,
Awareness of the whole right leg,
Awareness of the whole left leg,
Awareness of the whole right arm,
And the whole left arm,
Both arms and both legs together,
The whole front of the body,
And the whole back of the body,
The whole face,
Awareness of the whole body together,
Awareness of the whole body together,
The whole body is now calm and relaxed,
Surrender the whole body,
Now move your awareness to the breath,
Simply notice the rise and fall of the belly and the chest,
Bring your awareness to the nostrils,
Notice the cold air coming in to both nostrils,
And warm air leaving the nostrils,
Now imagine breathing into the left nostril,
Out the right nostril,
In the right nostril,
Out the left nostril,
In left,
Out right,
In right,
Out left,
Continue this breathing cycle on your own,
You wanna be quiet for a moment,
Just continue this breathing,
When thoughts come,
Just notice them and gently come back to breathing in and out to the nostrils,
In to the left,
Out to the right,
In to the right,
Out to the left,
Continue,
Just stay aware with the breathing,
With every exhale try to surrender a little bit more,
Now let go of this breathing exercise,
Bring your attention to the belly and the chest,
Notice the rising and falling,
Just stay aware when the breath comes in,
Chest expands,
Belly rises,
And on the exhale the belly contracts and chest comes back down,
On the next inhale you mentally calm yourself down by saying calm,
And exhale let go,
So on the inhale we say calm,
And on the exhale let go,
When we inhale we chant calm,
On the exhale let go,
With every exhale become a little bit more softer,
Just stay with this,
Now let go of the breathing,
Just return to normal breath,
Now we're going to visualize,
It doesn't have to be perfect,
You don't have to force anything,
Just allow to see what pops up,
Bring your mind to a calm green valley,
An endless valley,
With soft hills and green grass as far as you can see,
Simply notice,
The valley is surrounded by mountains,
And on the distant snow-capped mountain peaks,
On the gentle hill there's one big tree,
And behind it a quiet endless forest,
Full of tall pine trees,
Above you an endless blue sky,
A clear blue sky,
And the sun in the sky,
In the center of the valley there's a small stream,
A gentle creek,
Clear water,
Moving slowly,
In the grass we see small flowers,
An endless field of lavender flowers,
Birds flying in the sky,
Now imagine yourself lying down in the grass,
In this valley,
Resting,
Supported by the earth,
You see the beautiful quiet sky,
The body softened,
The mind quiet,
Calm and relaxed,
Now it's time to return to your personal intention,
Visualize it again,
Seeing yourself living it,
Feeling it,
Let the feeling spread throughout your body,
And now name it silently to yourself,
Three times,
When you're using mine,
The sentence is,
One minus quiet and present,
Now allow yourself to rest in stillness,
In this present moment,
Bring your awareness back to the body,
Notice the contact points with the floor again,
Take a deeper breath in,
And just exhale out,
Take another breath in,
And exhale out,
Just hear the sounds around you,
Simply notice the room around you,
Now begin small movements with the fingers and toes,
The hands and the feet,
Maybe even if you like you can stretch the body out,
Make yourself nice and long,
Feel the calmfulness within you now,
This is your natural state,
Enjoy this moment,
And let it stay with you throughout the rest of your sleep,
Or the rest of your day,
Remember,
Life is to be lived in this moment,
Full of calmfulness,
And when you're ready,
Gently open your eyes.
