Welcome to this intervention and meditation combo.
This intervention guides you to experience a relaxed body and mind,
And sets an anchor for the deeply relaxed body and the deeply relaxed mind separately.
The purpose of this meditation is to train your conscious and subconscious minds to associate deep relaxation in the body and deep relaxation in the mind with a symbol for each,
So that after training your mind over about three weeks,
When you concentrate on the symbol or just bring it to mind,
You will feel the deep relaxation immediately.
This is an anchor.
The benefits are that you can access deep relaxation very quickly.
This intervention will need to be practiced daily or almost daily over a two to three week period to establish the anchors.
After that time you will not require the guidance,
You will simply bring to mind the symbol for the deep relaxation of the body and then the symbol for the deep relaxation of the mind.
Essentially there are three steps establishing a working anchor in this way.
The steps are,
One,
To train your mind to associate the deep relaxation of the body and the deep relaxation of the mind with an anchor each.
We will be using the visualization of a circle for the body relaxation and we'll be using a triangle for the mind relaxation.
The second step is you repeat the association every day or so for two to three weeks.
And when we repeat this we will cut out this first introduction,
You can just use a time stamp and go straight to the practice.
You will still experience deep relaxation of the body and mind in that practice.
The third step is testing the anchor and we do this by triggering the anchor three times in a row.
In this case this equates to visualizing the predetermined shapes to appear three times each.
The test is successful when relaxation is felt immediately after triggering the anchor.
You may use the anchor to quickly establish relaxation of the body and mind when you wish,
Just by visualizing the shapes in the appropriate environment.
In order to prepare for this intervention,
Just take time now to create the circle that you will use every time for relaxation of the body.
Just choose its color and its size,
So that it's the same size and color for your visualizations every time.
Do this now by closing your eyes,
Just to focus,
And go ahead and create the circle for your anchoring symbol for a deeply relaxed body.
Now create the triangle that you will use every time for relaxation of the mind.
Choose its size and color,
And go ahead now and create a triangle for your anchoring symbol that you will use every time for a deeply relaxed mind.
This process is an interactive process,
It will feel like a relaxing guided meditation for the most part,
And will require your cooperation and interaction in order to establish,
Use and lock in the anchor.
You must follow the whole process in order to achieve the objective of this intervention.
The process includes you not analyzing my words or the process.
This intervention may be done lying down or seated,
However it's important to remain alert and interact with this process.
So if you feel tired or think that you may fall asleep,
Do this practice sitting up,
Where your back is supported,
And comfortably straight and you can remain still.
We will now commence the intervention.
Notice the time stamp here,
I'll have the time stamp recorded in the notes as well.
This is good to know so you can skip this whole section in the future.
Make yourself comfortable lying on your back or sitting up supported.
Create a relaxed place with whatever you need to feel as comfortable as possible.
Getting ready to do nothing,
Simply resting.
This is an opportunity to allow your body to rest and your mind to rest.
Gently close your eyes when you are ready and take a deep breath.
And as you breathe out,
Begin to let go of tension in your body and in your mind.
In the practice which follows,
You are going to develop the feeling of deep relaxation in the body.
It is not necessary to deliberately relax your muscles,
Simply develop the feeling of relaxation.
It's like the feeling you have just before sleep,
When relaxation becomes deep.
But try to keep yourself awake for this practice.
During this practice you are functioning on the levels of hearing and awareness,
And the only important thing is to follow the voice.
You must not try to intellectualize or analyze the instructions,
As this will disturb your mental relaxation and focus.
Simply follow the voice,
And if thoughts come to disturb you from time to time,
Do not worry,
Just allow the thoughts to pass by like clouds floating in the sky.
Become aware of sounds in the distance.
Notice sounds outside the room.
And gradually bring your attention to closer sounds.
To sounds inside the building,
Sounds inside the room.
Now develop awareness of the room that you are in,
Without opening your eyes.
Visualize the four walls,
Ceiling,
The floor,
The furniture in the room.
Your body resting in the room.
Become aware of the existence of your body resting.
Total awareness of your body resting in total stillness.
Your body will soon feel so relaxed.
Soon in its most relaxed state,
You will visualize a circle.
The circle you visualize will be your symbol,
Your anchor,
For accessing the deep relaxation that your body will soon be in.
Now you will move your consciousness through the different parts of the body as quickly as possible the awareness will jump from part to part.
Please repeat mentally the name of each part,
And simultaneously become aware of that part of the body.
The practice begins with the right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The wrist.
Lower arm.
Elbow.
Upper arm.
The shoulder.
The underarm.
The right ribs.
The right waist.
The right hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Heel.
The sole of the right foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
And now move your awareness to your left hand,
And the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The wrist.
Lower arm.
Elbow.
Upper arm.
The shoulder.
The underarm.
The left ribs.
The left waist.
The left hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Heel.
The sole of the left foot.
The top of the left foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your awareness now to the back of your shoulders.
Right shoulder.
Left shoulder.
Right shoulder blade.
Left shoulder blade.
Right side of the back.
Left side of the back.
Right buttock.
Left buttock.
The spine.
The whole of the back together.
Moving now to the top of the head,
And focus on the top of the head.
In the forehead.
The right eyebrow.
Left eyebrow.
The eyebrow centre.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
The nose.
The upper row of teeth.
The lower row of teeth.
The upper lip.
The lower lip.
The chin.
Jaw.
Throat.
The right collarbone.
The left collarbone.
The right side of the chest.
The left side of the chest.
The middle of the chest.
Upper abdomen.
Lower abdomen.
The whole of the front of the body.
Whole of the right leg.
Whole of the left leg.
Both legs together.
Whole of the right arm.
Whole of the left arm.
Both arms together.
Whole of the back.
Whole of the front.
Whole of the head together.
Legs,
Arms,
Back,
Front,
Head together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
Now gently move your attention to the natural in-going and out-going breath.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm.
Let there be no effort.
Maintain awareness of your breath.
Complete awareness of the breath.
Now concentrate your awareness on the movement of your navel area.
Your navel is rising and falling slightly with every breath.
With each and every breath it expands and contracts.
Concentrate on this movement in synchronization with your breath.
Now start counting your breaths backwards from 27 to 1 like this.
27,
Navel rising.
27,
Navel falling.
26,
Navel rising.
26,
Navel falling.
25,
Navel rising.
25,
Navel falling and so on.
Say the words and the numbers mentally to yourself as you count your breaths back to 1.
If you make a mistake just go back to 27 and start again.
With total awareness that you are counting continue the counting from 27 to 1.
Now stop your counting of the navel breath and bring your attention to the chest.
Please shift your attention to the chest.
Your chest is rising and falling slightly with each and every breath.
Become aware of this.
Continue concentrating on the movement of the chest and start counting backwards from 27 to 1 in the same way as before.
27,
Chest rising.
27,
Chest falling.
26,
Chest rising.
26,
Chest falling.
25,
Chest rising.
25,
Chest falling and so on.
Again repeat the words and the numbers mentally to yourself as you count.
If you do lose count just go back to 27 and start again to count down to 1.
Cease your counting of the chest breaths and move your awareness to the nostrils.
Become aware of the breath moving in and out of the nostrils.
Concentrate on the movement of the breath in and out of the nostrils and start counting as before.
You know it very well by now.
27,
Breathing in.
27,
Breathing out.
Continue counting down to 1.
Complete awareness.
Your body is deeply and completely relaxed.
Visualise the circle clearly in your mind's eye and say the word circle as you picture this circle.
Then clear your mind and do this two more times,
Three times all together.
This is important.
Visualisation and labelling the circle three times is your anchor for complete body relaxation.
In your imagination take yourself now to a place in nature where you feel totally relaxed and at ease.
Perhaps it's walking through the forest on a clear day or lying in an open field of flowers or sitting on the beach facing the ocean.
Whatever it is for you,
Take yourself now to that place in nature where you feel totally relaxed and at ease.
Picture that most relaxing place now.
Go into that picture,
Into that place where you feel completely relaxed and at ease.
Now you are in that place,
Looking through your own eyes,
Seeing what you would see that makes you feel so at ease.
Nothing to do,
Completely relaxed now.
Totally at ease.
Clear mind.
Empty mind.
Empty mind.
Your mind is deeply and completely relaxed.
Visualise the triangle clearly in your mind's eye and say the word triangle as you picture this triangle.
Then clear your mind and do this two more times,
Three times altogether.
This is important.
Visualisation and labelling the triangle three times is your anchor for complete relaxation of the mind.
Become aware of your breathing.
Become aware of your natural breath.
Awareness of breathing in awareness of relaxation.
Invite your presence to return to your physical body.
Feel your body,
Your legs and arms,
Fingers and toes and begin to slowly wake your body by deepening your breath.
Slowly breathing deeper into your body.
Develop awareness of the room.
Become aware of the sounds in the room and outside the room.
When you are ready start moving or gently stretching your body.
And when you are sure that you are awake may open your eyes.
This intervention is now complete.
