Welcome to the art of relaxation,
A 30-minute session designed to get your body into a parasympathetic nervous system response which will get you deeply relaxed so you can begin to truly recover and rejuvenate.
Before one can learn to run,
One must first learn to walk.
Similarly,
Before you can learn to be relaxed through uncomfortable situations,
One must first learn to be relaxed in comfortable situations.
So the first step is to get truly comfortable.
I advise that you lay down on your back.
Use a pillow and a blanket if needed.
Your hands can be placed a little bit away from your body with your palms facing upward if you wish to receive energy and insights.
Face your palms downward if you want the grounding energies of the earth or you can place one palm on your belly and one palm on your chest if you feel the need to connect with your breath.
Make your final adjustments to your position and then gently close your eyes.
Allow your tongue to rest at the roof of your mouth and keep a slight space between your bottom and upper teeth.
From this part on it is important that you remain completely still.
You might run into a case of your mind trying to convince you to scratch an itch or adjust a limb.
As we transition into a more relaxed state of being,
Your mind might get nervous about being out of a job and will try to convince you that there are still plenty of tasks at hand.
This is completely normal but should be ignored.
Remember,
The mind makes a good servant but a poor master.
A sharp knife is only beneficial to a steady hand.
In that same way,
A sharp intellect only benefits a steady awareness.
All right,
Let's take three deep breaths together.
In through the nose and out through the mouth.
So wherever you are,
Exhale completely and breathe in fully through your nose,
Filling the belly,
The chest and then let go completely.
Again,
In through the nose,
Filling the belly,
Filling the chest and let go completely.
One last time,
In through the nose,
Expanding the belly,
Then the chest and let go completely.
Allow your breathing to return to normal.
As we get accustomed to the stillness,
Allow your awareness to follow your breath.
We do not judge the breath or try to label the breath as good or bad.
Simply stay with it.
In and out.
Follow it and stay with it.
Next,
We will do four breaths together.
In through the nose to the count of four.
And out through the nose to the count of four.
So wherever you are,
Exhale completely and inhale for one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Last one.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Allow your breathing to return to normal.
Feel how all the muscles of the face are relaxing.
Your entire body is melting into the ground.
You are exactly where you need to be.
Hurrying is futile.
Getting somewhere is an illusion.
You see,
Nature never hurries and yet everything is accomplished.
Everything awaits its time.
That is the law of the universe.
No rose blooms before its time.
No sun rises before its time.
Wait for what is yours and it will come to you.
Let's take four more deep breaths together but on the exhalation we will count to eight instead of four.
It is important to understand that it is the same amount of air that goes in and out so you need to be restricted in the way you exhale the air.
So,
Wherever you are,
Exhale completely and inhale for one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Last one.
Inhale one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Allow your breathing to return to normal.
Just observe the sensations in the body.
Pay close attention to the stillness of your mind.
And let's see if you can explore the deafening silence between thoughts.
Listen intently and the universe might whisper.
Listen to a mind that's still.
The whole universe surrenders.
As we slowly fall into a deeper state of relaxation,
I want you to listen to the instructions of my voice.
Without moving or looking,
I want you to feel the sensation in your right hand palm.
Move your awareness to the palm of the right hand.
Expand on the tingling,
Warm sensation in your right hand palm.
Now,
Move your awareness to your right knee.
Engage all awareness on your right knee.
And now,
Let's move your awareness to the right foot.
Feel your right foot.
And now,
Move your awareness to the right side of your face.
Focus intently on the right side of your face.
Allow that warm,
Tingling sensation to expand and cover your whole right side of the body.
Feel the whole right side of your body.
Warm,
Tingling awareness in the whole right side of your body.
Now,
Let's bundle up all that conscious energy and move it to the palm of the left hand.
Without moving or looking,
Feel where in the space-time continuum your left hand palm is.
Expand on the sensation in your left palm.
And then,
Move your awareness to your left knee.
Feel your left knee.
Then,
Move your awareness to your left foot.
Your left foot.
Then,
Bring your awareness to the left side of your face.
Feel the left side of your face.
The whole left side of your face.
Now,
Allow that awareness to spread to the whole left side of your body.
Feel the whole left side of your body.
Allow your awareness of the left side of the body to spill over to the right side,
So you can feel your whole body.
Bring your awareness to the sensations in your whole body.
Now,
Using this powerful state of being for manifestation,
I'd like you to think of an attribute that you wish to cultivate.
Maybe you want to feel more confident.
Maybe you want to be more loving of yourself and others.
Or maybe you wish to be more successful.
Now,
Imagine yourself already being this.
Vividly feel the sensations of already having the attribute.
Before something can become real in the outer world,
It must first become real in the inner world.
And with this newfound sensation of who you are,
I'd like you to imagine being at your favorite place.
Maybe at a peaceful beach.
Maybe in a serene forest.
Or maybe in the sofa with a loved one.
Feel all the sensations of this wonderful place.
The smell.
The scenery.
The peaceful sounds of the environment.
When you can vividly feel yourself truly being.
Two of your favorite people show up.
You know these people really well.
How they look.
How they move.
The sound of their voice.
And all the little micro-expressions of their face.
You know them really well.
There is a special bond between you.
Seeing them here makes you feel filled with love and joy.
You embrace each other.
And look deeply into each other's eyes.
For what feels like an eternity.
But is probably more like a few seconds.
You can see happiness and love in their eyes.
As they are congratulating you on your journey.
Happiness and love in their eyes.
As they are congratulating you on your journey.
On your success.
On who you are.
They say that they knew you were gonna make it.
They say that they knew you were special.
You feel deeply loved and appreciated.
A strong sense of self-love and confidence is growing within you.
Like an oak tree rooted in the ground.
You can reach far up into the sky.
Into the sky.
With this newfound sense of who you are.
And a deep sense of inner peace.
I will leave you with one final reflection.
Why are you knocking at every other door?
Why do you knock at the door of your heart?
