Breathe & Imagine

Have you noticed that it's so much easier to be calm and relaxed and mindfully focused when we consciously sit or lie down to meditate?

The magic is to be able to apply this at any time,

To drop into a place of calmness and clarity whenever we want or need to,

When we're on edge,

When the thoughts in our head are going round and round,

When our shoulders are tight and our jaw is clenched,

And not just when we are practicing,

But whenever and wherever we need it most.

Today we'll create three steps that we can practice to help us create the ability to automatically access that safe,

Lovely,

Meditative state,

That space of calm,

Peace and clarity in which we are relaxed and tension free,

In which we can heal and reset our life,

In which we can see reality more clearly.

And then we are going to end with something a little different,

With something to switch on that automatic response,

To remind us of what to do.

We're going to step outside the square,

Into something perhaps out of your comfort zone.

We are going to finish with a song,

A style of song you will not expect.

Not just any song,

A song that has been created especially for you,

A song to sit in your subconscious,

A song to remind you.

So are you ready now?

Sitting or lying comfortably?

Eyes lightly closed,

Sinking into the surface supporting you.

Step one is to remember to breathe.

That's a deep breath in and a long,

Slow breath out.

This is a signal to our body to activate the restorative,

Healing,

Parasympathetic nervous system,

To let go of reacting,

To take control.

Remember,

Step one,

Breathe.

And with each outbreak,

Feel all tension,

Stress and dis-ease drain away.

So now,

Let's practice.

It's a deep breath in and a long,

Slow breath out.

Relax and let those shoulders drop.

Again,

It's a deep breath in and a long,

Slow breath out.

Relax and let your jaw slacken.

And one more time,

It's a deep breath in and a long,

Slow breath out.

Relax and let go.

And now settle into your natural breathing pattern.

The more we practice,

The more automatic it becomes.

Every time you hear the song,

Your parasympathetic nervous system will be activated.

Every time you hear the song,

Your body will automatically remember to breathe.

Step two is to use your imagination to look within,

To find your sanctuary.

So now,

Let's step into that space behind your eyes.

Into that soft,

Dark space where it is warm and safe.

Just stand there for a moment in that space and feel yourself relax even more.

Gently breathe.

On the screen of your mind,

Picture a set of steps leading inwards.

They're your steps,

Created by you,

For you.

They are safe and strong.

They exude an air of peace.

Take a moment or two to study them.

Their structure,

Their location,

Their direction.

As you take your first step,

Feel the air of peace enfold you.

With each step,

You feel more and more relaxed,

More at ease,

Calmer.

Your steps lead to a door.

This is the door to your sanctuary,

A place of refuge,

Of safety,

Of healing.

It may be in a room with a view,

Or in a garden,

In a town,

Or the country,

By the sea or in the desert,

On earth or in the heavens,

Or a pure creation of your imagination.

No matter where it is,

You'll find there a most comfortable chair beside a deep,

Crystal,

Clear pool of water.

See the door now?

Its size,

Its shape,

Its color,

Its texture.

It may not always be the same.

But when in a moment you touch it lightly,

It will open inwards into your special place.

Every time you hear the song,

Your perspective will automatically locate itself in the space behind your eyes.

You will see the steps,

The door,

Sense your special place.

You will feel yourself relaxing.

Step three is to step in through the doorway,

Into your sanctuary of peace.

So lightly push the door now and step in.

Breathe in the magic,

The stillness,

The tranquility.

Feel yourself totally at ease,

As if all of your stresses,

Tensions,

Fears,

Worries and anxieties have just slipped away.

Stand still.

Locate your chair beside the deep,

Crystal,

Clear pool of water.

Take in the whole of your sanctuary,

The colors,

The shapes,

The patterns,

The perfumes,

The textures,

The clarity.

Breathe in the serenity.

Notice how relaxed you are.

Your muscles,

Your mind,

Your emotions in this sanctuary of peace.

Absorb the intense feeling of calmness that flows over you and through you as you settle into your chair beside the deep,

Crystal,

Clear pool of water.

So relaxed,

So calm.

See your reflection in the pool.

So relaxed,

So calm.

So at ease.

So perfectly reflected in the stillness of the pool.

Everything is so clear here within your sanctuary of peace.

Every cell in your body still like that pool of water.

Let's consider the nature of your body.

On average,

The body of an adult human being contains 70% water.

Most of the water in your body is contained inside your cells.

The average human body is comprised of about 32 trillion cells.

Think of your cells as the deep,

Crystal,

Clear pool of water.

And even though the surface of the pool may be ruffled and disturbed by the breeze or even a gale,

Notice how calm and still that pool remains deep below the surface.

How clear the vision.

How magical to be able to drop into that stillness,

To be able to be calm and relaxed and to think and see clearly,

No matter the storm surrounding you.

Every time you hear the song,

You will sense the stillness of the pool.

Every single cell in your body will automatically settle.

You will know you are in your sanctuary of peace.

You will feel calm and relaxed.

You will think and see clearly.

Magic is there if you follow the steps.

Let's try it.

Picture a situation,

Perhaps current or future,

That might cause you to be tense,

Stressed,

Upset,

Angry,

Fearful or worried in some way.

Step into it and allow yourself to feel the tense emotions.

Now immediately take a deep breath in and a long,

Slow breath out.

Relax and let those shoulders drop.

Again,

A deep breath in and a long,

Slow breath out.

Relax and let your jaw slacken.

And one more time,

A deep breath in and a long,

Slow breath out.

Relax and let go.

Settle into your natural breathing pattern.

Step into that warm,

Dark,

Safe space behind your eyes,

Onto your steps,

To the door of your sanctuary.

Open the door and enter.

Enter your sanctuary of peace.

Feel the calmness settle like a soft cloak around you as you settle into your chair and focus on the still,

Deep,

Crystal pool of water.

It only takes a minute.

Let's try it again,

This time by yourself.

Choose a situation and then apply the three steps.

Step one is to remember to breathe.

That's a deep breath in and a long,

Slow breath out.

Step two is to use your imagination to look within,

To find your sanctuary.

Step three is to step in through the doorway,

Into your sanctuary of peace and sitting beside the deep,

Crystal pool of water.

Go now.

It only takes a minute.

I'll wait here in your sanctuary for peace.

In your chair,

Your chair beside the deep,

Crystal pool of water.

So relaxed,

So calm.

See your perfect reflection in the pool.

So relaxed,

So calm.

So at ease.

It's time to return now.

Time for the last piece of the jigsaw.

We're going to finish with the song.

Not just any song,

The song to sit in your subconscious.

A song that,

Whenever you hear it or sing it,

Will instantly switch on the three step process.

And the water in each of those 32 trillion cells will become still like that deep,

Crystal,

Clear pool of water.

And you will instantly drop into that place of calmness,

Peace and clarity.

So,

As you prepare to come out of your meditation now,

As you leave your sanctuary and retrace your steps,

Listen,

Enjoy,

And remember,

And practice.

Breathe.

I need to breathe.

From my eyes to my ears,

From my nose to my chin,

My head to my toes and all over my skin.

I'm stretched to the limit,

I'm out of control.

I need to relax to get out of this hole.

I need to.

Take a deep breath in.

And a long,

Slow breath out.

I need to breathe.

I need to.

From my eyes to my ears,

From my nose to my chin,

From my head to my toes and all over my skin.

I'm feeling relaxed,

I'm ready to go.

I'm up for the challenge,

I am back in the flow,

I am.

I need to.

From my ears to my toes and all over my skin.

I'm feeling relaxed,

I'm ready to go.

I'm up for the challenge,

I am back in the flow,

I am.

Take a deep breath in.

And a long,

Slow breath out.

Take a deep breath in.

And a long,

Slow breath out.

I need to.

I need to.

I need to breathe.

I need to breathe.

Take a deep breath in.

And.

I need to breathe to be.

I need to breathe to be.

Yeah.

I need to take a deep breath in.

You're back in stance.

You'll know what to do.

Breathe.

So if you're feeling down.

If you're feeling down.

Your head's going round.

Your head's going round.

Your head's going round.

I need to.

Breathe.

Take a deep breath in.

And a long,

Slow breath out.