Please do not use this recording while driving or operating machinery or at any other time when your full waking consciousness is required for your safety and the safety of others.
Thank you.
And now just inviting you to either take a comfortable seat or you may lie down.
And beginning with the breath.
Taking a nice slow inhale to the count of four,
Hold for the count of four,
And exhale to the count of four.
And hold for the count of four.
And you may already know of this breathing technique as box breathing.
And it's useful to use when you need to still the mind and still the body from nervous energy,
Perhaps focusing on reducing your heart rate or even reducing the sensations that may be associated with a very busy mind.
And a mind that seems to jump from thing to thing and idea to idea and not making a whole lot of sense in between.
And isn't it strange our minds do that and still we get things done.
And so coming back into the breath,
Finding our breath,
Maintaining that box breathing for another three rounds,
Breathing in for four,
Holding for four,
Exhaling for four,
And holding for four.
Breathing for four,
Holding for four,
Exhaling for four,
Holding for four.
Last one.
Breathing for four,
Holding for four,
Exhaling for four,
And holding for four.
And now you can breathe at your own rate and speed in whatever way is just natural for you.
And you may already notice a loosening or a gentling sensation,
Things have become softer,
Perhaps in your neck and shoulders,
Perhaps in your arms and hands,
Perhaps down into your hips and legs and feet.
And rather than actively seeking to relax,
Instead you may want to consider inviting relaxation to hold you up.
And just leaning into the relaxation and having the relaxation do the work instead.
Isn't it interesting as we focus on a given sensation,
Perhaps if you tune in to the sound of your own beating heart.
And it may not make a sound,
It may make more of a sensation.
And as it makes more of that sensation,
You can notice just that sensation,
Each beat.
And you may notice that it apparently has a direction,
That there's movement within that beating heart.
In between the beating heart and your wonderful breathing.
And isn't it wonderful that with the breath and the beating heart that we have made it through yet another day.
And we can really enjoy this time that we have knowing that these two key things that we fortunately don't even have to consider,
That they operate on their own to keep us alive.
And as we really work with our breath,
We notice the heart can follow.
And as the heart follows,
We can start to notice our heart.
And in a moment I'll be counting us down from 10 to 1.
With each number down from 10 to 1.
I invite you to just relax and release.
10% with each number down.
And beginning now with 10.
And 9.
10% deeper.
8.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
And it's in that release and relaxation as we get the healing that we can be invited into rest.
And you may already know that music needs rest.
Thinking of rests in music being as important as the notes themselves.
That it makes a whole and more full song when there are pauses and rests.
And with your pauses and rests you may experience more fullness and completeness.
More wholeness and resonance.
And how long is a rest anyway?
We measure it in time,
We measure it in experience.
So many ways to measure rest and its effects.
And I don't know how you measure what a good rest is.
Perhaps it's one when you have finished,
There is more energy,
There is more clarity.
The fog has lifted.
And things make sense.
Things feel more meaningful and purposeful.
And inviting you into this rest now.
Going into a deeper sleep.
Going through this sleep.
You can get the rest that you need.
Whatever it is that you find so healing about rest.
You can get the rest of that healing now.
As I invite you and your mind and your breath and your heart into a deep sleep now.
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