How To Calm Your Mind Through Guided Visualization

In this episode of the 'How To Calm Your Mind' series, we're dealing with straightforward relaxation and visualization, which is so powerful. If you missed the first introductory meditation on how to calm your mind you can listen to it, just visit my meditation list.

Transcript

Okay,

So today we're dealing more with straightforward relaxation and visualization.

Nothing too out there,

Straightforward,

Which is so powerful.

So let's start.

And let's start,

Like always,

By paying attention to the breath,

Because the breath is an immense,

Powerful connection between nothing and something.

Between everything that is out there to everything that is in there.

So let's just pay attention how the breath moves in and out,

And because we belong to out and we belong to in,

So the breath,

A bridging between these two,

Makes us already feeling much better.

Because normally we are locked in the mind and we're not in and we're not out,

We're just locked.

The minute we pay attention to the breath,

Again the life force,

The vitality of creation starts to harmonize and we feel better.

So let's just pay attention to the breath.

And pay attention with awe,

With wow.

We breathe already how many years?

But every breath is such a wow.

It's magic.

Let's look at it as magic,

Not as our breathing.

As if each breath is the gift,

The gift of love,

Of creation,

It's so valuable,

Magical,

Beautiful.

And each exhalation is so much gratitude.

Thank you,

Thank you,

Thank you,

Thank you,

Thank you.

Feel that as you inhale,

The whole creation loves you and gives you life.

It's so powerful and beautiful.

And when you exhale with so much gratitude,

You also give life to others.

So the breath that we're breathing is an experience of the whole creation breathing.

Everybody inhales and exhales.

This is the nature of creation,

The whole universe is breathing.

It is like this.

So when we become aware of the breath,

We become aware of the magic of creation and we are part of it.

And this magical experience can only take place when our consciousness is acknowledging its infinity.

Because if I breathe only as a little person,

Then I cannot be aware of the magic of creation and the magic of the breath.

So let's widen our consciousness,

Feel so immense that each breath is such a magic and such a blessing.

And because today's topic is guided visualization and guided relaxation.

Let's start by guided relaxation,

Which is straightforward,

Like we do in yoga and at the end of yoga session.

When we go from head downwards to relax each and every part of our body.

So let's start with the crown and the cranial bones.

Just visualize that they are softening and opening and relaxing.

Now what it really means to relax a place in our body,

Really what it means.

It really means that we give it the permission to become itself.

We are removing the tension that we actually subconsciously placed in that area.

So it's a relaxation but it's also permission and invitation to relax,

To open,

To soften.

And also here,

Like anything else,

It's crucial if we do it with awareness that I am this little person,

Relaxing its own body,

Or I do it with awareness of infinite being with a physical form.

And when I relax my physicality,

It's again being adjusted and synchronized with infinity,

Which that's how it should be.

So as you're relaxing,

As we're relaxing,

Try to be aware that you are infinite being.

And as different parts of your physicality relaxes,

Again,

They're joining the breath of creation and they synchronize naturally with everything else.

So let's continue and soften our forehead and feel that the forehead becomes soft physically and again it's become available to acknowledge its infinity.

Relaxing the eyes and let them be really soft and heavy.

Relaxing the face.

So the awareness is aware of the face and by doing so it's synchronizing it with infinity and then it can soften.

Relaxing the jaw and the tongue.

The jaw and the mind are completely connected.

As the jaw softens,

The mind relaxes more and more.

So feel that the jaw relaxes and the mouth gently,

Gently opens up.

And the mind creates vacuum and pulls the mind down.

Relaxing the neck and the throat.

Visualizing and feeling that are wider than their physical form.

They are much,

Much wider.

So this relaxation allows a beautiful circulation and communication between head and body.

Relaxing the shoulders,

The arms,

The hands,

The fingers.

The arms attach to the chest.

And in the chest in the center there is the heart chakra.

So we're relaxing now the chest and we allow the energy from the heart center to flow beautifully into the arms,

Into the hands,

Into the fingers.

And feeling there is a warm and nice and soft flow.

And the heart chakra representing love,

Kindness,

Connection is spreading itself into the arms.

Like it can hug the existence.

And we continue to soften down into the chest,

The rib cage so the ribs become really soft.

The spaces between the ribs relaxes.

And it creates a lot of space for the lungs to move free.

So the breath is completely effortless.

As if the lungs and the air are dancing tango,

So soft,

So harmonious.

The diaphragm is softening to create more space for the breathing process to take place.

The abdomen and the internal organs are relaxing and sinking in.

So much emotional tension is charged in the digestive system and we let it relax.

We let it soften.

Layer after layer the tension is dissolving in the abdomen,

Keeping the internal organs of the digestive system really comfortable and soft.

Continue downwards into the lower abdomen,

Front and back into the lower back.

And continue to relax the pelvic floor,

Softening the genitals,

The perineum muscle,

The anus,

The buttocks.

Feeling that it's become really spacious and open.

So the energy is circulate free between the torso and the legs.

Continue to soften the thighs and the knees,

The lower legs,

The feet,

The toes.

And then let's try to become aware of the whole body as one that is completely unified in that sense of vibration.

It's completely alive,

Completely alive.

The air where we're placing our awareness on is completely vibrating.

Could be toes,

Could be nose,

Could be ears.

Everything vibrates as inner life and alive.

So let's be aware of the vibration and if you see colors and lights,

You maybe see now different colors,

But don't look for it.

Let's widen our awareness to become aware that this vibration that the body vibrates in,

It's also vibrating out.

So we're dividing our awareness outside the physical body,

But not losing the vibration in the body.

So slowly we become aware that the inside and the outside are transforming into one vibration.

And finally,

The sense of our physicality dissolve into a sense of energy,

Of vibration.

And to add to this effect of relaxation,

Now let's bring the visualization of the two legs.

The top leg is the mind,

Maybe it's a bit busy.

The lower leg below the navel is empty.

There's just to complete and relax the mind,

Totally relax it.

Let's visualize that the energy flows from the head to the area below the navel,

To the lower leg,

Like a beautiful river with crystal blue pristine water.

And every time we exhale,

More charge is leaving the brain,

The mind,

And more power gathers in the lower abdomen.

Beautiful.

And again now when the mind is softer,

Again we are aware of the whole body vibrating,

We are aware of the connection with the outside as one vibration.

And now if there's still any tension in the mind,

In the emotion,

Or the physical body,

Let's encourage it to synchronize and vibrate in harmony with everything else.

So for example,

If I feel some tension in my forehead,

I invite this tension to harmonize and synchronize with infinity.

Until I feel that the tension leaves and equalizes in its vibration to everything else.

So let's just take time,

And each one of us can choose where and what you'd like to synchronize.

And of course you can move from one thing to another.

Great.

And now let's take advantage of the fact that we are here together,

Joining this circle,

Joining this experience of unity between us.

And like this we can support and raise the energy between us,

And in humanity and in the whole creation.

So let's first of all acknowledge the presence of each other.

It doesn't matter if we know each other or we don't know,

It has no meaning at all.

Because hearts have no names,

Only minds have names.

And hearts are always connected unless their minds create separation.

So let's acknowledge and say in our mind that we are now connecting our hearts and our minds into a circle of unity.

So let's visualize this circle,

And feel that when we inhale and exhale,

We're supporting each other,

To relax more,

To be more powerful,

To be more in love,

To be more in light.

As we inhale we receive the blessing of each other,

As we exhale we're supporting each other.

As much as each one of us is doing it,

Is clear about this image,

The power we're sharing increases.

Beautiful,

And as our mind relaxes,

As our heart opens up,

Now we're ready to acknowledge the unity that we have with all humanity,

As one mind,

One heart.

Let's visualize that we're creating a matrix of light,

All around planet earth,

Between us human beings,

And we continue to breathe and share love and light with each other.

I'm receiving light for my brother and sister,

And I'm sharing light with my brothers and sisters.

Let's visualize that this matrix of light is joining all the animals and the plants,

For one breath of love of all living beings all around planet earth.

To the same breath is uniting our mother,

Planet earth,

Joining us with that breathing.

And to this matrix of light and love is specifically inviting all the leaders who hold a lot of power on this planet,

That they will join equally this matrix of love and light,

And just synchronize with the source.

Beautiful.

And again,

Let's just let go of all this beauty and just connect to our own breath,

Like we started,

And feel that when we inhale and exhale,

We are part of creation.

And let's project this state of being that will go with us every moment,

On the following week,

And all our life,

All the time.

And before we go to bed,

Before we actually closing our eyes to sleep,

We go with that awareness and breathing as part of creation.

And when we wake up in the morning,

I'm waking up as part of creation.

Beautiful.

Thank you so much.

Thank you for joining.

And remember that we have this meditation once a week in the morning on Wednesday,

And on Sundays evenings at eight.

Thank you so much.

Have a beautiful evening,

And beautiful week,

And beautiful life.

Adios.