Hello,
This is Clive.
This is a simple technique that I use sometimes to help get to sleep.
It's based on the 61 point meditation in Pranayama.
But it's simplified because I can never remember all 61 points.
When we do this meditation we want to be completely relaxed,
So that usually means lying down.
You can lie down on your back or on your front,
Whatever's most comfortable.
I usually find this meditation easiest to do on my back.
So I lie on my back in what the yogis call the corpse position.
Arms down by my side,
Head on a pillow,
Calm and relaxed somewhere quiet.
I suggest you try something like that,
But if that doesn't work for you then whatever works for you best is the way to go with it.
There are no rules here.
Let's start with the face.
The face is key to our emotions and to slowing them all down.
So start by closing your eyes and breathing slowly and deeply.
Relax all the muscles in your face.
Just feel them one by one,
Turning off and letting go.
Close your eyes gently.
Relax your cheeks.
Relax the jaw.
Let your tongue go loose in your mouth.
Let your eyeballs relax.
They might want to roll up or roll down,
That's absolutely fine.
Just let them relax until your whole face is completely relaxed.
Now let's move down to our shoulders,
Relaxing the neck and the throat as we go.
Start with your right arm.
Relax the top of the arm,
The shoulder.
Let go of the bicep.
Let any tension go out of your upper arm.
Let your forearm go loose.
If you're holding anything in there or whatever,
Just let it go.
Let your forearm go loose.
If you're holding anything in there and want to let it go,
Just wiggle your fingers maybe.
Let your forearm go relaxed.
And now your hand.
Your fingers one at a time.
Uncurl them.
Let them go.
Your little finger,
Your ring finger,
Your middle and index fingers and your thumb.
Your hand should be completely open.
Now on to the other arm.
With your shoulder and your bicep,
Again feel the cool warmth of sleep wash over them.
Down into your forearm and your wrist and your fingers on that left hand.
Let each finger go one at a time.
Now your thumb,
Let that go too.
Move back to your chest.
You should be breathing shallow but easy.
Relax your shoulder blades.
Relax your back.
Now let your hands go.
Relax your shoulder blades.
Relax your back.
Feel any knots in your stomach,
Unknot.
Let go of any tension in your belly.
Now down to your hips.
Let your hips relax.
Let your buttocks relax.
Working down one leg.
Let your thigh relax.
Let go of anything in your knee.
Feel the coolness wash down over your calf and down through your ankle into your foot.
Just let it go completely.
Now let your hands go.
Let your hands go.
Feel the coolness wash down over your calf and down through your ankle into your foot.
Just let it go completely.
Now down the other leg.
Feel that leg relax.
The thigh first and now the knee and the calf and the ankle and the toes.
So now your leg should be completely relaxed.
Gravity should just be pulling them as loose and floppy as they can be.
Same with your belly and your hips and your chest and your arms.
They should all be completely relaxed.
Your throat and your neck should be completely relaxed.
Feel the coolness wash down over your face and your face should just be completely pulled down.
And finally let's calm down what's inside our head.
You can imagine yourself in a scene in nature if that's what you find relaxing.
In a scene in nature if that's what you find relaxing.
In a scene in nature if that's what you find relaxing.
Feel the coolness wash down over your face and your neck.
Feel yourself in a scene in nature if that's what you find relaxing.
In a forest clearing or on a beach.
Feel the cool breeze.
Hear the birds in the trees or the leaves rustling or the waves lapping on the shore.
Or you can just think to yourself just think calm,
Calm,
Calm.
Just repeat that to yourself.
If the monkey mind is chattering away then just turn the volume down on that.
Just turn it down.
It's hard to shut off completely but let it be a background verbal.
Just let it be a background verbal.
Just let it be a background verbal.
Just let it be a background verbal.
Just let it be a background verbal.
And just visualise yourself in the scene wherever you find totally relaxing.
Or say to yourself gently in your mind calm,
Calm,
Calm.
Your whole body relaxed.
Your arms and your chest and your legs just relaxed.
Your thoughts quietened and let yourself drift off slowly into sleep.
Just let it be a background verbal.
Just let it be a background verbal.
Just let
