Cultivate Inner Health

A gentle visualisation for relaxation, cultivating lung and heart health and a connection to the immune system. Best used lying down, this track works best with daily repetition. The track ends with an option to return to "eyes open" at 33 minutes or to drift down into sleep - 40 minutes. Enjoy!

Transcript

Hello,

This is Andrew Johnson.

This meditation is designed to guide you down into a deep state of physical and emotional relaxation.

I would suggest lying down for this meditation.

So just take a few moments to get into a comfortable position.

Pause the recording if you need a little time.

Let's start with a nice gentle body scan relaxation.

Move your awareness down through your body,

Down through the hips,

Down through the legs,

And down into the feet.

Become aware of the weight of your feet resting there.

By resting your awareness in the muscles of the feet,

They start to relax.

They start to switch off and loosen.

You can imagine this process happening.

Imagine the muscles of your feet releasing and relaxing.

Move up through the ankles into your calves,

Letting the calf muscles release and relax.

And up through the knees into the thighs.

Imagining the thighs switching off,

Releasing and relaxing.

As the feet,

Calves and thighs relax,

They start to feel just that little bit heavier.

Simply notice any heaviness that's appearing.

Welcome it and accept it.

This is not something you make happen.

This is something that you allow to happen.

But you can imagine that your legs are becoming heavier.

Just imagine your legs becoming heavier and heavier.

Good.

Move your awareness into your hands and fingers and thumbs.

Relaxing all the muscles there.

Move up through your wrists into the lower arms.

Relaxing the muscles there.

Move up through the elbows into the upper arms,

Relaxing the muscles there.

And into the shoulders.

Imagine your shoulders dropping and releasing.

That's right.

Just letting go.

And noticing the heaviness appearing in the hands and arms.

Releasing.

Relaxing.

Becoming heavier.

Move up into the neck.

Allowing the muscles around and behind your neck to soften and loosen.

And as they do so,

Become aware of the weight of your head.

Resting there.

You can imagine the muscles of the face switching off.

The jaw.

The mouth.

The tongue.

The cheeks.

The eyes.

The forehead.

Relaxing.

Soften.

Good.

The feet.

The calves and thighs.

Relaxed.

The hands,

The arms,

The shoulders.

Relaxed.

The neck.

The jaw.

The face.

Relaxed.

Thinking a little heavier.

Down.

Down.

Letting go.

Letting go.

Letting go.

And it's nice to have this time.

This rare time during the day where there's absolutely nothing for you to do.

Except to listen to the sound of my voice.

The sound of my voice that helps you to drift deeper within.

As we go on.

I would like to,

If you will,

And if it feels comfortable,

Put one hand on your chest and one hand on your stomach.

Feel the weight of those hands.

One on your chest.

One on your stomach.

Notice the temperature of your hands.

On the chest.

And on the stomach.

And now bring your awareness to the flow of your breathing.

In and out.

In and down.

And up and out.

Gently resting our awareness on the breathing.

Takes us deeper within.

Now note at this moment I'm not asking you to change the flow of your breathing.

I'm just asking you to notice it.

You notice the flow around the nostrils.

Perhaps the difference in temperature between the in-breath and the out-breath.

And subtly and gently.

You notice the movement of one or both of your hands.

The hand on the chest perhaps moving.

The hand on the stomach perhaps moving.

Notice both hands moving.

But as you notice the flow of your breathing.

The temperature of your breath.

And the subtle movement of hand or hands.

You drift deeper within.

And what I'd like you to do is start expanding your breath.

Just a little to start with.

As you inhale expand the chest.

Then the stomach.

And as you exhale let the stomach fall back down and the chest fall back down.

Inhaling expanding the chest.

Expanding the stomach.

Taking a little more air in.

Exhaling.

Releasing the stomach.

Releasing the chest.

Breathing fully out.

Now one thing to make clear at this point.

We all breathe at different rates.

We all have different lung capacity.

So if my timing is a little slow or a little fast.

Just let it be.

And go with your own flow.

Your own experience.

Breathing in expanding the chest.

Filling the chest.

Filling the stomach.

Relaxing the stomach.

Breathing out relaxing the stomach.

Relaxing the chest.

Breathing in expand the chest.

Expand the stomach.

Breathing out release the stomach.

Release the chest.

Release be aware of your own comfort.

Be aware of your own limits.

But as we continue to deepen the breath and expand the lungs.

Do a gentle push.

A gentle increase in the amount that you're taking on board.

Imagine the lungs expanding.

Breathing in expanding the chest.

Expanding the stomach.

Taking the breath deeper.

Breathing out releasing the stomach.

Releasing the chest.

It's much easier doing this with the hands there isn't it?

Be gentle with yourself.

And spend a few more minutes expanding your lungs.

Breathing in expanding the chest.

Expanding the stomach.

Breathing out releasing the stomach.

Releasing the chest.

Carry on at your own pace.

That's good.

You can return your breathing to a natural flow.

In a moment I'm going to ask you to imagine certain things.

It doesn't matter if you can't imagine all the things I'm asking you to.

Simply go with it.

That wonderful inner mind of yours understands the process.

In these times we all need better lung health.

Better breathing.

Better resilience.

I want you to connect now with your lungs.

Notice the flow in and out.

This is a natural flow now.

In and down and up and out.

So lying there with your awareness on your breathing.

I want you to shift your energy into thoughts of healing energy.

And breathing healing energy into the lungs.

What colour would that energy be?

Whatever colour you notice,

Whatever colour you choose is right for you.

Sending that colour into the lungs,

That healing light energy.

What temperature would that healing light energy be?

Is it warming?

Is it cooling?

There are no rights or wrongs to this.

Send the perfect temperature of that healing light energy.

Notice the energy,

The light,

The colour,

The temperature expanding into every part of your lungs.

Cleansing.

Repairing.

Replenishing.

Whatever you're experiencing is perfect for you.

Perhaps you can experience a change in how your lungs are expanding.

Continue with the flow of your breathing.

Sending healing light,

Colour and temperature deep into the lungs.

短 вариант.

Your unconscious mind understands this process.

And your lungs are benefiting,

Relaxing,

Releasing,

And yet expanding,

Energizing,

Cleansing.

Notice how as you exhale,

You can shift any discomfort or unease or blockages out of the lungs,

Out and down and away.

Imagine this process happening now.

Each exhalation,

Cleansing,

Clearing,

Softening and loosening.

Notice how each exhalation and cleansing,

Cleansing,

Clearing,

Softening and loosening.

Notice how each exhalation and cleansing,

Cleansing,

Clearing,

Softening and loosening.

Now this beautiful,

Simple technique for expanding the lungs,

Both in the chest and the stomach,

And then sending healing energy,

Light,

Color and temperature,

Is one that you can do at any point,

Simply by setting your intention and resting your awareness within the lungs.

And make your mind a blank.

Release and relax.

If it feels comfortable now,

Move the hand on your chest over your heart.

We're going to use the same procedure for the heart.

Breathing in the perfect color to protect and energize the heart.

The perfect temperature.

The perfect rhythm of healing light and energy.

Feel the connection of your hand over your heart.

Feel the energy.

Notice the temperature and the color that's needed for your heart.

Strengthening,

Loving,

Protecting.

Spend a few moments now with your breath,

Sending gratitude and positive energy,

Light,

Color,

Temperature into the heart.

That's right.

Move your hand onto the center of your chest again.

And this time we're concentrating on the immune system.

This is just pure imagination.

Imagine you're breathing the perfect color of light into your immune system.

The perfect energy.

The perfect vibration.

The perfect temperature.

The perfect color for healing,

For protecting,

For boosting your immune system.

Imagine what that's like.

Imagine every part of your immune system benefiting from conscious awareness,

From healing breath,

From loving energy.

Spend a few moments simply being here with this breath and this energy and the sensations that you imagine within the immune system.

That's right.

And let go.

Let go.

Let go.

There are times in life where we feel everything is out with our control.

And yet this meditation gives us a sensation of being back in control,

Of having something natural and positive and wonderful.

Having a gift to give ourselves.

So letting go and just allowing this process to take place.

Because you have spent time nourishing your body,

Your lungs,

Your heart,

Your immune system,

You'll find that life seems simpler,

Easier,

Happier.

You'll find that your mind remains calm and clear.

Your nerves stronger and steadier.

Your body more relaxed and yet more resilient.

You'll find that you're able to see things from a new perspective.

Realizing that although we can't change that which is external to us,

We can change our reaction to it.

And you give yourself gratitude for giving yourself this gift of this time deeper within.

In a moment,

I'm going to offer gentle suggestions for coming back to eyes open.

If you wish to fall asleep,

However,

Just ignore these gentle suggestions.

And I'll return in a few moments with some sleep suggestions.

So if you're wishing to end this meditation now,

Bring some movement to your feet and toes.

Bring some movement to your hands and fingers.

Take a deeper awakening breath.

Open your eyes and welcome back.

Enjoy the day.

Be gentle with yourself.

And now you can let go even further.

Letting go.

Your mind quiet and content.

Your body relaxed and heading down towards sleep.

In a few moments,

You'll hear me slowly count down from 10 to 1.

And with each descending number,

Imagine yourself drifting deeper down towards sleep.

Each descending number loosening and softening and taking you down towards sleep.

So ready.

10 9 Deeper and deeper asleep.

8 7 Deeper and deeper asleep.

6 5 4 Letting go.

Letting go.

3 2 and 1 Letting go.

Deeper.

Deeper.

Asleep.

Deeper.

Deeper asleep.

Deep.

Down.

Asleep.

Deep.

Deep.

Deep.

Deep.

Deep.

Deep.

Reviews

Thank you so much dear A
Andrew for this wonderful meditation and relaxation practice✨🙏💟🌸

Excellent meditation and pace. I got into a deep place within myself and was able to imagine the colors. I will return to this meditation again as I imagine it is highly beneficial for my body. Thank you 🩷🌈🩷

Thank you for this meditation 🙏💞.
I needed this so much.

Thank you for this beautiful meditation! I love that it’s suitable for sleep or wake.

Didn't even manage to finish the meditation before I dozed off. Thank you

Very soothing and relaxing, and nice for my current jet-lag as I didn’t feel pressured to get to sleep nor get up and go, but just to relax.

It felt like the energy of love filling my lungs, heart, and immune system.

Amazing! This is one of my all time favorites meditations to fall asleep

This really helped me today since I was feeling under the weather, played this while taking a lavender eucalyptus & spearmint Epsom salt and oatmeal bath - truly healing ❤️‍🩹

So nourishing and deeply grounding. Thank you, Andrew ☮

Dear Andrew, thank you so much for this amazing meditation. I have had a very nasty flu virus and recovery is very slow. Family challenges as well so your words mean so much to me. I appreciate you. Trust 2023 is healthy, happy and peaceful. 🙏🙏💖🕊😊

Absolutely wonderful and powerful! Thank you Andrew. 🙏

Brilliant as usual, no-one can guide you into relaxation like this man can. My lungs feel clearer after this...Namaste 🙏

i feel like i just got out of a jacuzzi i’m so relaxed 🙏🙏🙏

Very helpful for tuning into different parts of the body. I enjoyed visualizing my lungs etc being filled with healing energy.

You’ve a lovely, soothing voice. Thanks for this peaceful experience ❣️ 🌝 💖✨

I love everything I have listened to of his. I find that I can really find a deep state of relaxation. I could actually feel my body healing.

I am a huge fan of everything that I have listened to by Andrew., and this was no exception. I find myself feeling much more centered after one listening to him… and the accent is just the cherry on the sundae for me..

That was simply amazing. One of the best I have done

Very relaxing and soothing, I really like the options at the end too. 🙏🥰🌻