Calm Yourself
Transform your tension into calm with The Method: Relaxation. We all carry tension from past and present experiences, and that tension can manifest in our bodies and prevent us from experiencing true peace. This series will help you heal your physical, spiritual, and emotional self with a three-step approach to finding relaxation: recognize, take responsibility, and forgive. You’ll apply the method and find healing through breathwork, meditation, and yoga nidra — tools to heal.
Transcript
You're just joining,
Welcome to this meditation.
Wherever you are,
Just find a comfortable seat and make sure that you can really be relaxed and you can really drop in and begin to really calm the mind,
Calm the patterns of your thoughts,
Begin to calm your heart,
Calm your full self.
So first of all,
Begin to take a long deep breath in through your nose.
As you take that long deep breath in through your nose,
Hold your breath.
Keep the breath in,
Hold and then as you exhale,
Let it out the mouth,
Like the ocean wave.
Inhale again,
Breathing in from the base of your spine up towards the crown of your head.
Exhale let it out the mouth.
Keep exhaling till there's no breath left.
Again breathing in for two,
Three,
Four,
Five and hold,
Squeeze the breath up and as you exhale can you imagine all your thoughts just dissolving into space,
Creating space in your mind,
Space in your head.
And we're going to do this with a supported segmented breath.
Inhaling for two,
Three,
Four,
Five and pause.
Exhale for two,
Three,
Four,
Five and pause.
Inhale for two,
Three,
Four,
Five and pause.
Exhale for two,
Three,
Four,
Five and pause.
Inhale for two,
Three,
Four,
Five and pause.
Exhale for two,
Three,
Four,
Five and pause.
Two three four five and pause exhale for two three four five and relax.
Your next inhale begin to lift your shoulders up to your ears exhale draw them back inhale lift the shoulders up exhale draw them back breathe in as you lift the shoulders up drop the shoulders down and then you're going to change directions rotate the shoulders up and drop them down reaching them up and dropping them down.
Do one more time reach the shoulders up and exhale draw the shoulders down release your right ear to your right shoulder begin to release your head all the way back opening this throat area exhale your head to the left side and then release your head chin to the chest allowing all your thoughts to dissolve and just begin to rotate your head round relieving and releasing tension in your neck and every time you exhale really envision imagine your mind and your head becoming lighter clearer with more space.
You're going to change directions go the other way one more time change directions go the other way using your exhalation as your elimination and as you use your inhalation use that as your inspiration.
Come back to the center take a moment let your eyelids become heavier let the eyes begin to rest into the sockets let your facial muscles relax your jaw relax separate your teeth away from each other let your tongue begin to soften as you allow your jaw to unwind.
So I invite you to really keep your eyes closed here and as you keep your eyes closed I'd like to invite you to just pause and watch.
So every time that you see a thought formation beginning to appear just begin to let it pass you by you can imagine that your mind is like the sky the infinite sky and every time a thought begins to pass you by it's almost like it's a cloud in the sky and all you need to do is let it pass you by each time you breathe in you expand your mind you open your mind and each time you exhale out you release all which you do not no longer need so as you inhale let the mind open and as you exhale let go and keep doing this keep breathing and imagining that the sky of your mind is expanding and getting more bigger and as you exhale the head and your mind becomes more lighter lighter with ease lighter with peace lighter with light you can begin to envision a sky blue the center of your brow point so begin to now roll your eyes to the center of your brow point to the middle of your brain and begin to really take in the healing energy of this sky blue to rebalance the planes of your mind to rebalance the left side of your brain to rebalance the right side of your brain and keep breathing in that sky blue color holding that vision of sky in between your third eye any clouds just let them pass you by breathing long and deep slowing down the breath which helps to slow you down which helps to slow your mind down which begins to drop you into that space of nothingness and as you drop into that space of nothingness you begin to feel this connection between all things that are still all things that are still like the still river and as you are the sky looking down look down into that still river and just look at it as a mirror all we are is just a mirror of our space our nothingness our emptiness is where we can begin to create and all we can do is be the witness the watcher through the experience in this meditation increasing our level of patience the more we begin to get still the more we begin to gain experience of how to be more of the creator of our mind and how we can master our mind giving ourselves permission to empty the mind to offload the mind just by using the simple technique of breathing in and breathing out breathing in peace breathing out peace breathing in calm breathing out calm breathing in space breathing out space breathing in and breathing out and just pause watch wait and witness your state let your mind become like an illuminated light in the space of your sky in the space of your third eye as you breathe in the illuminating light continue to let it open up the sky in your mind feel each corner of your mind each corner of your head with this illuminating light and see it bright light like the Sun expanding opening into the space in your mind let yourself sit in that space and receive the light of the Sun clearing the mind opening into new avenues of space and we breathe inhale for two three four five and pause exhale for two three four five and pause inhale two three four five and pause exhale two three four five and pulse inhale two three four five and pulse exhale two three four five and pause inhale for two three four five and pause exhale for two three four five and pause inhale for two three four five and pause exhale for two three four five and pause take a deep breath in and inhale and lift your breath all the way up hold the breath exhale through the moment of silence and observe the stillness notice how calm you've made yourself notice that there are no clouds in your sky just the emptiness and the space and know that you can accomplish and achieve this space whenever you need to just by dropping into yourself bringing that consciousness bringing the attentiveness and the awareness of your mind is open your mind is clear your mind is in balance and you can be the master of how you want to direct your thoughts how you wish to stay in the more silent space or you can begin to envision with your mind's eye from here we breathe and you're going to bring your hand into the centre of your chest using this as an affirmation to balance the left and right sides of who we are the left and the right the yin and the yang when you bring your hands into prayer this universal prayer you're telling you're coming into balance you're coming into balance mentally say the word balance in your mind as you breathe in breathe in balance as you breathe out breathe out balance inhale for balance exhale for balance and then begin to see the word balance in your mind see the word balance in the space and the sky of your mind breathe in and out breathe in and out breathe in and hold that in the center of your mind's eye and then as you exhale see each letter of the word balance disappear in the space of the sky of your mind till the sky begins to return back to its default sky blue color breathe in again this time you're going to envision the word calm and see that sky in your mind exhale inhaling calm into your mind's eye exhale calm into the environment and space around you inhaling calm in your mind exhaling calm into your space into your environment inhaling calm see it in your mind's eye exhaling calm into your space calm into your environment and we begin to observe your mind see each word each letter of the word calm begin to disappear into the space of your mind and slowly bring your hands to rest at the center of your chest throwing your chin down feeling and experiencing the vibrations in your hands and just beginning to observe what they are and how you experience them does it have a texture does it have color just be observant and be open to receive breathing into your chest now and as you exhale relax and open your hands away from your chest bring them down by your chest and just begin to observe your experience notice your sensations notice your awareness notice your sense of self notice the quality of your breathing become aware of the quality of your mind and how the mind is now as opposed to when you first began this meditation is your mind lighter is it brighter is it calm is it peaceful is it balanced pay attention and then begin to thank yourself thank yourself for showing up thank yourself for leaning in thank yourself for being receptive thank yourself for being guided thank yourself for elevating yourself thank yourself for returning back to your default setting that is pure space peace calm and balance and all these are qualities which are you remember you can always return back to this whenever you need to because all of this is inside of you and give it a space to breathe and let yourself lean in drop in into your sacred space and we breathe let me breathe out
