Deep Relaxation: Descent To Zero (short version)

This is a shorter version of the Deep Relaxation MPA technique "Descent to zero". It is a beautiful way of going in deep into your core when you only have a short amount of time.

Transcript

Start by taking a few deep breaths deeper than normal,

In through the nose and out through the mouth.

And every time you exhale,

Start to relax all the muscles in your body.

And as you do this,

Your awareness,

Your attention starts to get more and more settled in to your body.

Now,

Focus your awareness on your right hand,

Simply observing the sensations within.

And gently starting to move this energy awareness through your right wrist,

Up into your right arm.

And right shoulder,

Into the neck,

Into the left shoulder,

Into the left arm.

And through the wrist,

Into your left hand.

Now,

Expand this awareness to the entire circle of relaxation you've been through,

Feeling it as one and noticing how the relaxation expands to the rest of your body.

Like waves inside and out.

Now,

Take a deep in-breath and hold your breath,

Mentally counting to five.

Then,

Exhale slowly,

Mentally saying,

Body relaxation,

Body relaxation.

This is the first level of deep relaxation,

The physical one,

In which your body can remain completely relaxed.

To help you enter an even deeper level of relaxation,

The emotional one,

Simply bring your awareness,

Your attention to the breath.

Observing the flow of air coming in and going out.

Without trying to control it,

Simply observe and be in the breath.

Every time the breath leaves your body,

Let go of anything,

Conscious or subconscious,

That is opposing your deepest emotional tranquility at the moment.

Let it out with the breath.

Let it go.

Let it be.

Now,

Take a deep in-breath and hold your breath,

Mentally counting to five.

Then,

Exhale slowly,

Mentally saying,

Feelings relaxation,

Emotions relaxation.

This is the second level of relaxation,

The emotional one,

In which your feelings and emotions can remain in you,

Clear,

Transparent and peaceful.

Feel like this all of your emotional field.

To help you enter an even deeper level,

The mental one,

I will count down from five to zero.

When you reach zero,

Simply remain in a state of silent awareness,

Of deep physical,

Emotional and mental relaxation.

And just stay there until I will signal the end of the meditation with a gong.

Five,

Four,

Three,

Two,

One,

Zero.

재밌어보应적이야.

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Reviews

Thank you 🙏 I really enjoyed tha and will try the longer version as well.

Lovely! I feel much more relaxed after a stressful day. I look forward to listening to the longer version soon. ❤🙏

Simple and effective

lovely, thank you 🙏🏽

Peace, love n Cheer!

Thank you! 🎼🎶🙏

Sweet. Thank you so much! ❤️🙏🏻🕉

Very relaxing meditation will do often...Namaste🙏🏽

Surprisingly powerful!🙏✌🏼🙏✌🏼🙏🙏

Just what I needed 😎

Loved it. Thank you. It really didn't seem quiet to me at all but I did turn the volume up a little. The gong at the end is a little hard to hear though

Process was helpful to bring me calmness. A good short meditation to come to throughout the day when needed.🕉️

Excellent, reminded me of a mini yoga nidra meditation!

Perfect for a short time! Thank you!

Very beautiful and effective. Namaste 🙏

Beautifully relaxing. I feel calm and centred and ready for my day!

Loved this and it worked perfectly for me. Thank you. 🙏