3 Steps To Inner Calm (Extended)

Many of people’s problems are rooted in the inability to manage themselves when challenges arise, not the so-called problems themselves. By sitting upright, breathing slowly, and distancing oneself from the body and mind, we can find peace and the balance to gain control over our energies so we can be prepared for the next time when life becomes overwhelming.

Transcript

Welcome,

And thank you for sharing this space with me.

My name is Elliot,

And I'm honored to be a part of your inner journey.

I thank you for your trust in allowing me to guide you towards your greater self.

Take a moment to find a comfortable position.

The way you want to relax into this meditation is totally up to you.

You can sit,

Lay down,

Or stand.

You decide.

There are no rules.

There's only what works for you.

And while your unconscious mind knows a variety of ways to relax,

It's good to know that you don't need to relax or do anything at all for this process to have a profound impact.

You can simply just allow yourself to flow with the experience.

Make any adjustments that you may need so you can feel as comfortable as possible.

And then,

When you're done,

Gently close the eyes and mouth.

Let's begin by taking in a few deep breaths.

Breathing in through the nose.

Breathing out through the nose.

Breathing in through the nose.

Breathing out through the nose.

With each inhale,

Connect with the goodness of breathing in fresh air.

With each exhale,

Allow your muscles to relax as you let go.

Connecting with the goodness of breathing in fresh air in through the nose.

Allowing your muscles to relax as you continue to let go.

Out through the nose.

Connecting with the goodness of breathing in fresh air in through the nose.

Allowing your muscles to relax as you continue to let go.

Out through the nose.

Connecting with the goodness of breathing in fresh air in through the nose.

Allowing your muscles to relax as you continue to let go.

Out through the nose.

With each inhale,

Connect with the effortlessness of breathing in fresh air in through the nose.

As you exhale,

Allow all thoughts to dissolve as you continue letting go.

Out through the nose.

Connecting with the effortlessness of breathing in fresh air in through the nose.

Allowing all thoughts to dissolve as you continue letting go.

Out through the nose.

Connecting with the effortlessness of breathing in fresh air in through the nose.

Allowing all thoughts to dissolve as you continue letting go.

Out through the nose.

Connecting with the effortlessness of breathing in fresh air in through the nose.

Allowing all thoughts to dissolve as you continue letting go.

Out through the nose.

With each inhale,

You're creating more and more space between what you perceive as you and the actual you,

The direct experience of being alive.

Presence in through the nose.

With each exhale,

You're distancing yourself more and more from the mind,

Body,

And emotions as you settle deeper into the experiential nature of being alive.

Out through the nose.

With each inhale,

You're breathing in purity,

Life,

Energy.

And as you do so,

This fresh air coming in creates more and more space between you and the mind,

You and the body,

You and the emotions,

Leaving you with a direct experience of simply sitting here.

Being alive.

Breathing.

Inhale,

Creating more and more space between you and the actual experience of being alive.

And exhale,

Further distancing yourself from the mind,

Body,

And emotions as you continue to settle into the nature of this experience.

Every time you are under pressure,

Remember to do these three relaxation techniques that you have just practiced.

Relaxation breathing,

Relaxing the muscles,

And calming the thoughts.

You can relax anytime you need to,

And the relaxation will help you to concentrate and keep your brain functioning at its best.

You can relax every day in every situation.

Go through the relaxation exercises as many times as you need to in preparation for high pressure situations.

When you relax,

These situations can feel much less stressful.

Breathing in deeply and slowly out.

In and out.

In and out.

In and out.

In and out.

I'd like to share with you now a quote by Epictetus.

Man is not worried by real problems so much as by his imagined anxieties about real problems.

Many people's issues are rooted in their inability to have any mastery over themselves.

Their mind is busy,

So they're anxious.

Their body is out of balance,

So they're suffering.

Their emotions are all over the place,

So they're depressed.

They're not problems,

Just poor maintenance.

By sitting upright,

Breathing slowly,

And distancing ourselves from the body and mind,

We can find peace.

But keep breathing slowly like this.

You can slow your breathing even further by counting.

Breathe in to the count of four.

Hold to the count of three.

And breathe out to the count of five.

Breathe with me.

Breathe in to three,

Four.

Hold to three.

Exhale to three,

Four,

Five.

Breathe in to three,

Four.

Hold to three.

Exhale to three,

Four,

Five.

Breathe in to three,

Four.

Hold to three.

Exhale to three,

Four,

Five.

Breathe in.

Hold.

And then breathing out.

Now concentrate on your muscles.

You may find that you are holding tension in your muscles.

Pay particular attention to your shoulders,

Hands,

And jaw.

Consciously lower your shoulders.

Let your shoulders relax and allow the muscles to loosen.

This act of relaxing your shoulders allows you to become calm because it places your body in a relaxed,

Easy position instead of a tense one.

We often tend to store a lot of our stress in our shoulders,

So it's a good place to start.

As you feel your shoulders starting to lengthen,

Loosen,

And drop,

Just feel the anxiety and stress just melting down your body,

Flowing off the skin,

Down onto the floor or the earth,

Away from the body.

It may help to take some nice big deep breaths in and out and allow some sort of sound to accompany them to further enhance the taking in of new energy and the letting go of unwanted energy.

Now notice your hands and let your hands be open,

Loose,

And relaxed.

Let your arms rest by your sides,

Letting go of all tension and just relaxing.

Focus now on your jaw.

Allow your jaw to rest loosely so that your teeth are not touching.

Let your mouth be loose and relaxed.

Simply scan your body now,

Noticing any areas that are still tense.

When you notice tension,

Concentrate on relaxing that area.

Allow your muscles to give up the tension that they have been holding.

Allow your body to relax.

Allow every part of your body,

Every cell that makes up your body.

Give them the permission to relax,

Open up,

And let go of what is no longer needed.

Ulpt negative energy.

Here,

In this peaceful state,

In this open,

Receptive state,

We are learning how to relax so that when pressure does arise,

We can still be here,

Just like this,

Present,

Open,

Strong.

Focusing on your breathing again,

Just noticing,

Relaxing.

Count each breath again if you like,

Breathing in to the count of four,

Holding for a count of three,

And breathing out to the count of five.

Breathe in.

Two.

Three.

Four.

Hold.

Two.

Three.

Four.

Five.

Breathe in.

Two.

Three.

Four.

Five.

Breathe in.

Two.

Three.

Four.

Hold.

Two.

Three.

Exhale.

Two.

Three.

Four.

Five.

Breathe in.

Two.

Three.

Four.

Hold.

Two.

Three.

Exhale.

Two.

Three.

Four.

Five.

Breathe in.

Two.

Three.

Four.

Hold.

Two.

Three.

Exhale.

Two.

Hold.

Through this practice,

You'll see that you are able to allow love inside you and to touch every little place within you so that there is no room for fear or any other reality to thrive.

By building our skill set to subdue anxiety,

We also realize that we don't have to participate in the normal responses associated with stress.

We have been conditioned to react in particular ways.

By continuing this meditation and repeating it,

You will build your natural response to be calm,

Loving,

And graceful.

We are not prisoners of the mind and body and the memory that we have collected.

Here we learn to open up to new possibilities,

Letting go of old patterns.

And we are learning and opening up to how to master the art of simply being and allow that to play out through the rest of our life.

Starting here with the breath.

This is our natural state where anxiety has no place.

In bringing this meditation to a close,

Come back to your full awareness of the body and take your own time in slowly opening the eyes once again.

Namaste.

Reviews

Muchas gracias Elliott🌄
me gustan tus ejercicios de respiration, me permiten encontrar la paz interior💖
Namaste🙏🏾

Equanimity allows us to make creative solutions during times of stress

Namaste 🙏🏼

Nicely guided, very relaxing. Good practice anytime you need to destress. Thank you. ☮️💖🙏

I love all the quotes you chose. This was a helpful practice I’ll try to do this throughout the day.

Thanks for helping me reunite with guided meditation Elliott. Fitting given it was your teachings that formed the foundations of my lives enrichment through meditation ✌❤&🧎‍♂️

Master of the breath.. You truly are the safe port for those caught up in the turbulent storms of life ...Namaste🙏

Superb! Very effective and relaxing. Truly reduces anxiety. Thanks for everything and namaste 🙏

So wonderful, I’m in a beautiful peaceful state right now. Thank you Elliott

Hola gracias Elliot. Great moment of relaxation and calm

Thank you Elliott, feel very relaxed. Namaste!

This session really helped me relax! Namaste

Big help thank you have saved to use in my practice.

Thank you Elliot..... Love your work 🙏

Brilliant. Thank you Elliott

Ooooo Elliott I loved this! I’ve been under tremendous pressure lately and I often lose sight of my breath and become extremely upset.
I’ll make a better effort to breathe more deeply and slowly.
Thank you for this perfect meditation.
🤗🌷🍂🍁🌷🙏🏽🦋💕🙏🏼💐🐾✌🏽

I wish I could give this meditation 6 stars...after this meditation, I feel so relaxed and at ease! The breath excersises were excellent! Simply by watching the breath we are lead to a place of calm and peace and love! Thank you, Elliot, I needed this one! Will listen again!

Always incredible! But this could be the best yet . I truly needed this today and look forward to repeating it 🙏thanx as always Elliot

Really centering. Thank you.

Wow! Thank you.

Shanti, Shanti Shanti dear Soul 😌