Welcome back.
This is Nick here from Realistic Health and Fitness Coaching.
Today we're going to do an interesting meditation practice.
It's very simple,
A very simple procedure.
The procedure would be like to be able to count from 100 down to 0 and celebrate around the 0.
The actual procedure's time should be about 30 minutes.
It is designed for anyone that is having a challenging time thinking too much,
Being in the mind too much,
Being stuck in the mind too much.
So that sort of way.
We need to take more control,
Even though we don't have control,
But at least we can acknowledge,
We can sit there with our thoughts,
Let them go just like the clouds moving past,
Find the flow,
Accept what it is,
Maybe there's a learning there for us.
There will be kind of intervals from 100 to maybe you can count down 20 decimals and then when you get to say 100 down to the 80,
We pause there for about a minute and just kind of accept and yeah,
Don't judge the thoughts to come in,
Not to be judgmental,
Not to be attached.
The idea is not to be attached to any thoughts,
Just allow them to flow,
Be in there for them,
Love them,
Accept them,
Acknowledge them.
And I think most important,
Don't attach to them and we'll start our practice by just simply taking three big breaths,
As usual,
As we do.
You can breathe through the mouth,
Through the nose,
Breathing,
Breathing,
Breathing through the nose for about seven counts,
Hold for seven and release with your mouth and outwards for longer,
Slow down the seven count,
But maybe do it 10 counts.
So I'll do it one time with you and then the second,
Third,
I will be practically demonstrating on here.
So here we go,
Breathe in for seven,
Hold for seven and exhale for slower,
Gently,
Five,
Seven,
Eight,
Exhale nine,
Ten.
Okay,
Do this now by yourselves,
Inhale once again for seven,
Hold your breath at the top for seven and exhale through the mouth,
Nice and gently inhale with the mouth.
One more time.
And just relax.
On my count,
Visualize the numbers in your minds.
I focus on your third eye and visualize the number 100.
Descending now to 99.
Moving that number in the sky to 98.
Picture 97 in the sky.
96,
Visualize the number way up in the sky,
Large letters,
Large number.
95,
94,
93,
92,
91,
90.
Visualize the number 89,
88,
87,
86,
85,
84.
Visualize the number 83 in yellow in the sky,
82,
81,
80,
Visualize the number 80,
A golden 80 with a blue sky.
Hold silence and allow your thoughts to be heard.
Invite your thoughts to enter,
Do not judge them,
Do not attach to them.
Just allow them to come in.
And say,
I love,
I accept,
And I surrender and allow the thoughts to come in for the next minute.
And they will all go into silence.
And they will all go into silence.
Be mindful of thoughts if you've got any thoughts.
Sometimes the strange thing is when you invite a thought to come in,
There is no thought.
Okay,
One more time,
Let's breathe in for seven,
Hold for seven,
Exhale longer,
This time for two rounds.
Once again,
Let's visualize the number 80 in red,
79 in blue,
77 in orange,
76 in purple,
75 in crimson,
74 in red,
73 in blue,
72 in aqua,
71 in torquay,
70 in purple,
And again let's just invite any thoughts if any and relax.
Take one deep breath.
If you're lucky to have thoughts,
Just acknowledge them,
Thank them.
You might wish to let them know that you'll get to these thoughts and thank them,
Thank them for the reminder.
There's probably something that you needed to do urgently or it's pressing.
Just thank them for the reminder and allow that thought to move on.
Take a big breath in again one time.
Relax your body.
This time I will speed up the numbers,
70,
69,
68,
67,
65,
66,
65,
64,
63,
62,
61,
60.
Once again another big breath.
And relax.
You might want to be the witnesser.
Just witness what is,
What knows you here,
How you feel.
Or the observer.
Observe your body's temperature,
The surface that you're laying against.
You might even want to concentrate on the tip of your fingers.
If you just do not want to be able to overthink,
You can go and come out of your body and into your,
Come out of your mind and into your body,
Maybe just focusing on the tip of your,
Spreading your fingertips now gently and then let them,
Just let them lay there on the surface that your hands lay against.
And just feeling the tip of your fingers,
The thumb,
The middle finger,
The small finger.
Just go through and feel every finger,
Just focus on each finger,
Tip of your finger.
Take a big breath.
Down to the 40,
50,
49,
48,
47,
46,
45,
44,
43,
42,
43,
44,
45,
46,
47,
48,
48,
49,
43,
42,
41,
40,
39,
38,
37,
36,
35,
34,
35,
36,
37,
38,
39,
40,
42,
43,
42,
31,
30.
Let's hold here.
Breathing one more time.
Relax,
Just hold space here.
And we can repeat,
I'm not my mind.
And the thoughts that come to me are cosmic thoughts,
They're collective thoughts from the mass,
Mass cosmic.
Sometimes these thoughts are not my mind,
Not mine,
They're from the mass consciousness.
Breathe in,
Breathe out.
From 30 to 10,
30,
29,
28,
27,
26,
25,
24,
23,
22,
21,
20,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
19,
18,
17,
16,
15,
14,
13,
12,
11,
10.
Breathe in,
Holding the space.
Wonderful.
We have 10 more to count,
Or we've eliminated some of the ruminating,
Heavy thoughts,
Thinking,
Overthinking paralysis.
We breathe as we can only breathe if we can breathe into our body and we cannot think of two or three things at once.
We slow down time,
Our thoughts have gone somewhere else,
We've got unstuck from our thoughts,
And let's now finish up from 10 to zero and celebrate at the zero and then congratulate ourselves at the end of this.
So let's go.
Take a deep breath,
Hold,
Release.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Zero.
Congratulations.
You've arrived.
You may begin to just gently just move lightly,
Your fingers,
Tippy toes,
Toes,
Feet.
Just focus on,
Focus from your feet to your ankles,
Calves,
Thighs,
Put attention to the thighs,
The hips,
The pelvis,
Your stomach,
Spleen,
Your heart,
Shoulders,
Your neck.
Just move a little bit your head and gently begin to open up your eyes.
And whenever you need to do this again,
You can always come back to this recording.
If you're ever just wondering too much with the mind,
This is a good way to practice to soften into yourself and stop the over-analysis paralysis and come into the mindfulness and wonderful thoughts and letting go,
Detaching,
Power of detaching,
Being the witness and the observer,
Not to be attached to them,
Just to let them go.
And thank you for meditating with me.
This is Nick Jansof from Alistair Calvin Fitness Coaching.
Send me,
Wherever you get this recording,
However you receive it,
It's meant for you.
And send me your findings after meditating.
Well,
Thank you,
Namaste.
Have a wonderful day and patience and joy and love in your life.
Namaste.
