Rewire Your Brain For Focus, Balance And Wellness

This meditation is based on an ancient practice using sensory feedback from the body to help eliminate the symptoms of anxiety, depression, and even help manage physical pain in the body. This practice is most beneficial if done twice a day for three months. After 3 months, your mind and body will re-wired to quickly enter relaxed state promoting wellness, health and balance in mind and body.

Transcript

Welcome,

I'm Lexley Everton and today we're going to do a meditation practice that is based upon a 100 year old technique that is used to retrain your nervous system by retraining your brain.

And it has been proven to be effective in helping with all types of illnesses,

Particularly hypertension,

Depression,

Anxiety,

And physical pain in the body if you do the practice twice a day for three months.

After three months,

You don't have to do the practice twice a day to still have the effect of it.

We'll begin by finding a comfortable place to be seated,

Allowing your spine to be relatively straight but relaxed,

Your chin tucked forward just a little bit,

And taking a deep breath in and on the exhale,

Allowing your eyes to close.

We begin the practice by receiving sensory feedback from the body.

We're looking for what you can feel in the body.

If there are areas where you're relaxed,

Then that's great.

But you're looking and bringing into your awareness areas of tension or pain or tightness or even no feedback at all because no feedback can indicate an area of blocked energy in the body.

So bringing into your awareness beginning at the top of the head,

Looking for areas of tightness or tension or pain or no feedback.

Going from the top of the head into the facial muscles,

Jaws,

Neck and throat,

Moving to your shoulders,

Arms and hands,

Chest,

Abdomen,

Upper back,

Lower back,

Hips,

Pelvis,

Thighs,

Calves,

Feet all the way into your toes.

If there is no feedback in some areas,

Then that's an indication of some type of blocked energy in the body.

If there's tension or discomfort,

Then that's an indication of imbalance.

So we're going to begin to start to move and release energy out of the body by starting with clenching all the muscles in your face and head.

It's like clenching down on your teeth,

Closing your eyes really tightly,

Taking a deep breath in and exhale,

Release.

And now take your neck and push your neck as far back as you can comfortably,

Feeling the tension,

Taking a deep breath in.

Exhale,

Release.

Moving now your neck and your head as far forward as you can,

Holding the tension,

Taking a deep breath in.

Exhale and release.

And raising your shoulders to touch your ears,

Really,

Really tall,

Shoulders up to the ears and tight.

Deep breath in.

Exhale and let go.

Take your hands and make fist really,

Really tight.

Deep breath in.

Exhale and let it go.

Bring your arms up tight as if you're flexing your biceps really tight.

Deep breath in.

Exhale,

Release.

And take a deep breath and hold it,

Hold it,

Hold it,

Hold it like you're going to burst.

Hold,

Hold,

Hold.

Exhale and let it go.

Pull your belly in until the front touches the inside of your back.

And take a deep breath in.

Exhale,

Release.

And now take your belly and push it out as far as it will go.

Notice what it feels like with the tension.

Taking a breath if you can.

Exhale,

Release.

And now we want to squeeze the muscles of the pelvis and the buttocks really,

Really tight.

Take a deep breath in.

Exhale,

Release.

And tighten your thighs as tight as you can.

Might straighten your legs out in front of you if you're seated.

It's comfortable to do so.

Really,

Really tight.

Deep breath in.

Exhale,

Release.

And now tightening your feet,

Curling your toes.

Deep breath in.

Exhale,

Release.

And now I want you to tighten every muscle in your body from the top of your head to the tip of your toes.

Tight,

Tight,

Tight.

Take a deep breath in.

Exhale and let it go.

We're going to bring back in the sensory feedback from the body.

Looking for areas of tightness or tension or pain or no feedback or the shift in the same.

Looking at the top of the head,

Moving into the facial muscles,

Jaw,

Neck and throat,

Chest,

Shoulders,

Arms,

Hands,

Abdomen,

Back,

Upper back,

Lower back,

Hips,

Pelvis,

Thighs,

Calves and feet.

And taking a deep breath in.

And exhale,

Release.

Finding a place on your body to follow your breath.

It might be the tip of your nose,

The center of the chest or the center of the core.

For about a minute,

We're just going to follow the breath in and out.

And then we're going to bring back in the sensory feedback from the body.

Good.

Now be aware and turn your attention to these phrases.

As you breathe in,

Say to yourself,

My arms and as you breathe out are heavy and warm.

My arms are heavy and warm.

My arms on the inhale and on the exhale are heavy and warm.

Create an image of the sun beaming upon you and warming your arms.

And with every breath,

My arms are heavy and warm.

Now move to your hands.

And with every in breath,

Say my hands and as you breathe out are heavy and warm.

On the in breath,

My hands and as you exhale are heavy and warm.

My hands are heavy and warm.

Create an image of the sun beaming upon you and warming your hands.

And with every breath,

My hands are heavy and warm.

Now moving your attention to your legs.

And as you breathe in,

Say to yourself,

My legs and as you breathe out are heavy and warm.

My legs are heavy and warm.

Create an image of the sun beaming upon you and warming your legs.

And with every breath,

My legs are heavy and warm.

And moving to your feet,

As you breathe in,

Say to yourself,

My feet and as you breathe out are heavy and warm.

My feet are heavy and warm.

Create an image of the sun beaming upon you and warming your feet.

And with every breath,

My feet are heavy and warm.

And moving to your abdomen,

As you breathe in,

My abdomen and as you breathe out is warm.

My abdomen is warm.

Imagine the sun beaming upon your abdomen and warming it through and through.

And with every breath,

My abdomen is warm.

And turning your awareness to your heartbeat,

As you breathe in,

My heartbeat and as you breathe out is calm and regular.

My heartbeat is calm and regular.

Now,

As you breathe in,

Say,

My breathing and on the exhale is free and easy.

Inhale my breathing and on the exhale is free and easy.

Imagine a bird gliding through the air without having to beat its wings and it flies free and easy.

With every breath,

My breathing is free and easy.

Now,

As you breathe in,

Say,

My forehead and as you breathe out is cool.

My forehead is cool.

Imagine being dressed warmly outside,

But a cool breeze is blowing across your forehead.

My forehead is cool.

Now,

As you breathe in,

My mind and as you breathe out is quiet and still.

My mind is quiet and still.

Imagine a beautiful place in nature that is quiet and still and with every breath,

My mind is quiet and still.

My mind is quiet and still.

Once again,

Examining your body and getting sensory feedback,

Beginning at the top of the head,

Moving your awareness into the facial muscles,

The jaws,

Mouth,

Neck,

Throat,

Shoulders,

Arms,

Hands,

Chest,

Upper back,

Lower back,

Abdomen,

Pelvis,

Hips,

Thighs,

Calves,

And feet.

There's any part of your body that still has some type of imbalance.

There's no feeling or tightness or tension.

Talk to it with love.

My name,

The body part,

And say to yourself on the exhale,

Is relaxed and at peace.

My name,

The body part,

And on the exhale,

Is relaxed and at peace.

Bringing in love and appreciation for your body and every part of it and how it supports you in your life,

Being totally relaxed and at peace.

And taking a deep breath in and out and on the exhale,

Allowing your eyes to open.

Every time you practice this technique,

You are retraining the mind and the body,

Allowing motion to be cleared and the body to be and the mind to be balanced and at peace.

Thank you for listening.

Reviews

Wow! That was powefull, thank you, it feels amazing

This practice really got me in touch within on multiple levels.

Feeling hopeful. Will continue the practice as recommended. Thank you. Namaste

fantastic. I have dystonia and trouble releasing contracted muscles. It’s intermittent. I did this for the first time today. I will be doing it 2x a day for 3 months and will let you know if it improves my control over my movements & muscle contractions.

So very intuitive. Allowed flow and focused awareness and correction. I LOVED IT! I've listened to thousands of meditations, daily for the most part, over a six-year period and this one ranks among the top five! Feel more motivated and joyful w just one session. Looking forward to the 90-day challenge results!

I love it! Feeling relaxed and connected with my body 🙏🏼💖💫✨

Feel relaxed. More important, my mind did go to the monkey talk much at all. I will continue with this meditation. Thank you

Very very very relaxing 😌 thank you! I will do this again later today! Released alot of tension and energy from left side of tight body.

Wonderful body scan and body relaxation techniques to help ground and reconnect yourself back to you.

Thank you for a beautiful practice this morning!Namaste 💚🙏

Excellent! This is the healing body scan I've been looking for! Thank you so much for offering it to us!
Namaste 🙏🏽

Great, thank you so much

Awesome, that help so much with my pain. Thank you!

What a beautiful surprise. So deeply relaxing and rewarding on so many levels. I was jittery from steroids (and nervous) for chemo treatment later today but this has helped immensely. 💗🙏Thank you.

This will be my end of year challenge. What an exciting way to prep for 2020! I’ll check back in the New Year.

Weirdly good! Plan to follow your advice and do this twice a day. Thank you so much.

That was incredibly relaxing! I plan to do this twice a day for 3 months- thank you!

Amazing and just what I needed. Thank you so much for sharing. ❤️🤗👏🏽🙌🏾🌺🌼😘🙏🏾

What I’ve been looking for! Thank you!

Beautiful balancing & connecting practice ! Namaste 🙏🏻