Relaxation For Presence & Calm

This audio is created by Rachel Crethar and is designed to help bring you back to the present moment and greater a sense of calm. This audio has calming backing music and is 22 minutes in length. To be listened to lying down in a safe safe, and not to be used whilst driving.

Transcript

Just lie down and make yourself comfortable with your feet and hands apart and look up as high as you possibly can as if you're trying to look into your own eyebrows.

Place your eyes on an overhead spot and get that sensation of straining your eyes.

And while your eyes are glued in that spot,

I want you now to take a deep breath in,

Inhale and exhale slowly.

Take another deep breath in,

Inhale and exhale slowly.

Now taking one more breath,

Hold it in as long as you can.

Keeping your eyes glued in that spot as you exhale,

Slowly close your eyelids right down,

All the way down.

The muscles and nerves in and around your eyes are becoming heavy,

Droopy,

Drowsy.

Your eyelids are starting to feel as if they've been glued shut,

Sealed shut,

Locked together.

You can just forget all about your eyes now and allow a drifting,

Floating feeling to develop in your body.

You don't need to make anything happen,

It just happens all on its own and that drifting,

Floating feeling is washing over you now.

Drop your chin down just a fraction so you can feel that same looking down sensation that you might get when you look over a balcony or down a flight of stairs and right now you're standing at the top of ten steps.

And as I count you down from ten to one,

Just see your feet,

Hear your feet,

Feel your feet treading each and every step as you go deeper.

Right now you're moving on to step ten.

As each muscle and every nerve turns loose,

Let's loosen you,

Go deeper.

You're taking step nine now.

As a wave of relaxation washes over you,

You are going deeper into a sleep quite different but much more beneficial than the one you take at night.

You're moving on to step eight and you can see,

Feel your feet treading each step as you move down,

Travel down,

Drift down to an even deeper level.

You're taking step seven now,

Going deeper with every number I count.

Your level of response is doubling,

Intensifying,

You're twice as deep now as you were moments ago.

And now you're taking step six,

More relaxed than you were moments ago,

Relaxing more and more going deeper into an awareness of yourself.

You're taking step five,

Going deeper with every breath,

Going deeper with every heartbeat.

You're moving on to step four now as each muscle and nerve turns loose,

Let's loosen you,

Go deeper.

You're taking step three as you gently,

Calmly,

Easily move to an even deeper level.

You're taking step two,

Drifting way,

Way deeper now as you're taking that final step one,

Just sleep deeply and just allow yourself to drift deeper,

Float deeper,

Sink deeper.

You're going deeper and deeper and as you are,

You're aware that you are not aware.

As you go deeper,

You're listening but you're not listening.

You're concentrating with your subconscious mind and your conscious mind is free to drift further and further away.

You're going to a level where you can communicate directly with your subconscious mind and you allow yourself to go deeper still and you do this by just letting your body remain still.

The best way that you can help yourself is to keep your body still until you soon simply become unaware of it.

As you go deeper,

You can see perfectly with your eyes closed so you can imagine right now that you are looking at the muscles in your toes and in your imagination and as you go deeper,

You can see perfectly with your eyes closed and so you can imagine now that you are looking at the muscles in your toes and in your imagination.

You're tracing those muscles back into the ball of your foot,

Back into the arch,

Back into the heel and in your imagination,

Just turn those muscles loose so they become like a handful of rubber bands and the muscles in your feet begin to relax and your mind is relaxing more and more too.

Just let your mind drift off and now that sensation of deep muscular relaxation is moving out from your ankles and now that sensation of deep relaxation is moving from your ankles up to your calves,

Your calf muscles are becoming heavier and so relaxed up into your knees,

All of your tensions are simply fading away.

You're relaxing more and more with every breath you take.

You're beginning to breathe more deeply now,

Just the way you breathe at night when you're in a deep,

Sound sleep and you can even imagine that you can see your breath coming from your mouth and your nostrils as a fine white mist and each and every time you exhale this mist,

You're freeing yourself of tension,

Discharging tension now going deeper and deeper into a wonderful different kind of sleep and now from the knees all the way to the hips,

The long thigh muscles are turning loose,

Easing off,

Just relaxing now and as the muscles in your legs relax,

You just let yourself go more gently,

Calmly,

Easily drifting to an easy state of relaxation and now that wave of relaxation is moving into your hips,

That wave of relaxation is moving into your stomach,

You are breathing deeply from the stomach and now into the solar plexus,

The center of the nervous energy.

Each muscle and nerve lets loose,

Your tensions are relaxing now,

You're drifting down deeper and deeper into sleep,

You're going deeper into an awareness of yourself,

Deeper into your own internal state,

All the muscles around your ribs are relaxing,

All the muscles around your chest are becoming limp and loose,

So relaxed,

All your tensions are fading away and you're relaxing more and more with every breath,

More with every heartbeat,

Going deeper now into the neck,

The muscles are letting go all around your neck,

The muscles are relaxing,

Just as they relax each night and you're deep and sound asleep,

Your neck muscles are the first to tighten and the very last to let go as your neck muscles let go,

You're totally aware that all your body is feeling deeply wonderfully relaxed and now that sensation of deep muscular relaxation is moving down your back from the base of your skull to the base of your spine,

Each muscle and each nerve,

Each vertebrae is relaxing,

You're drifting down deeper and deeper into sleep and that wave of relaxation is spreading out into the broad muscles of your back,

All across the small of your back,

All across the back of your shoulders,

You're turning loose every muscle and every nerve and going deeper,

Deeper into the shoulders,

Muscles are letting go from the shoulders down to the elbows of both arms,

Your upper arm muscles are turning loose,

Easing off,

Just relaxing now,

From the elbows down to the wrists of both arms,

Your forearm muscles are becoming limp and lazy,

From the wrists to the fingertips of both hands,

Each muscle and nerve is relaxing,

You are going deeper,

Your tensions are relaxing as you drift down deeper and deeper into sleep,

Into your jaw,

The muscles are relaxing,

Your jaws are slightly parting,

Your teeth are not quite touching all around your mouth,

The muscles let go,

Every nerve around your mouth is letting loose,

Turning loose,

You are relaxing,

All around your eyes the muscles are heavy and so relaxed,

Even your eyebrows are relaxing across your forehead,

The muscles are smoothing out turning loose,

Easing off,

From the top of your skull down the back of your neck down through the temples,

Around your ears all the muscles are relaxed and you find yourself going deeper,

You might even feel a tingling sensation in your toes or in your fingers as your entire body relaxes,

Each muscle and nerve in your body is loose and relaxed,

Your body is relaxed,

Your mind is relaxing,

You can just let yourself drift off,

Let your mind drift off,

You are letting yourself drift off,

Your mind is turning to scenes,

To thoughts of relaxation and you are feeling completely relaxed,

From your head to your toes every muscle and nerve is loose,

All across your stomach,

Your pelvis,

Your chest,

Your arms,

Your back and you are beginning to feel as though you have a blanket of relaxation covering you,

You are learning to relax easily now,

Relaxation is a skill that you were born with,

You are able to learn to relax,

The skill that you are easily developing with practice,

Every time that you listen to this recording you are able to relax more easily,

More quickly and much more deeply than ever before,

You were born with the ability to relax,

Babies are able to sleep and relax themselves whenever and wherever they need to and you are remembering that skill,

You are reacquiring that skill,

Soon even without this recording you will be able to close your eyes and imagine your muscles relaxing in the same sequence and you will be able to find that relaxation skill whenever you need to,

Wherever you need to you will be able to relax easily and effortlessly,

You are able to still your mind whenever and wherever you need to,

Anytime your mind begins to wander you can pull it back to thinking these words,

Inhale and exhale and you just think of these words,

You are able to focus your mind taking a deep breath in and you are able to easily and effortlessly relax whenever and wherever you need to and as a child you could relax easily and you are beginning to use this skill,

You are beginning to remember this skill,

You use it daily,

You were born to be able to relax and you have a natural ability to relax and you are able to relax whenever and wherever you need to,

Being at peace with yourself creates a higher level of self-esteem and you know that you are at peace with yourself now,

Relaxing is vital to you,

Relaxing is absolutely vital to your well-being,

Relaxing is never an indulgence or a waste of time and you now think of relaxing as recharging just like a battery,

Your body needs to rest and recharge and you make the time,

You find the time to relax and recharge your body and you do this regularly knowing that while you are in this wonderful relaxed state,

Your blood pressure is normal,

Your glands are working in harmony,

Your body chemistry is balanced and your body is able to repair itself,

Relaxing is about relaxing the mind,

You love relaxing your mind and you do this easily and effortlessly,

You take a deep breath in,

You breathe out,

You centre your thoughts and you know that you are able to deal with whatever challenges come your way and as you go deeper now and deeper still for a few more moments,

You know that stress is unexpressed emotions and you are able to express yourself clearly,

Easily,

Honestly and there are other things that you can do to alleviate stress too such as meditation or Tai Chi or yoga and as you go deeper now and deeper still,

You see yourself living in the present moment,

Living in the present moment is the most important thing you can do to alleviate stress and so living in the present moment is where you are committed to be,

Not living in the past or living in the future,

Living in the moment.

The most important thing you can do for your happiness right now is to forgive the past,

Feel grateful for the present,

To have positive expectations of the future but also to live in the moment,

To face your fears,

To make time for you and every day you live in the present moment,

Joy fills your heart and every day you live in the present moment,

You feel grounded,

You feel centred,

You feel safe and every day you live in the present moment,

You are creating beautiful memories with the people you love and every day you live in the present,

The easier your life flows,

You realise deeply on a subconscious level that living in the present moment is the only thing we can do to bring more joy into our lives right now.

You know that the only power we have for creating a better future is contained in the present moment right now and if you find your thoughts ever running away,

You bring them straight back to right now,

You inhale,

You exhale,

You feel grounded,

You feel safe,

You feel present and you soak up every inch of life,

You soak up every inch of the present moment with the people you love and you create the best possible future by creating a great present moment right now.

We don't have control over our lives,

None of us do,

The only power we have is joy in the present moment and wherever you are,

You are there fully.

If you are sad in that moment,

You let yourself feel it,

You express it,

Then you choose to move forward.

We don't have to pretend that our feelings don't exist because we are human and we are meant to feel a wide range of feelings.

Living fully means fully embracing the beauty and the mess with grace and compassion but you know now without a single doubt that living in the present moment is where you want to stay from this day forward and every day you live in the present moment,

Joy fills your heart and every day you live in the present moment,

The easier life flows and every day you live in the present moment,

You are creating beautiful memories with the people you love and you can feel this shift in yourself instantly,

Instantly you start to feel more relaxed,

More at ease,

More in the present moment,

You simply don't sweat the small stuff anymore.

The more relaxed you are,

The better you are at everything,

The better you are with your loved ones,

The better you are with your work,

The better you are with yourself.

Staying relaxed,

Staying present is everything to you now and you feel this new sense of energy,

This new sense of awareness and calm through your body and you know that your subconscious mind has been reprogrammed forever,

You know that it takes at least 21 days to create a new neural pathway and so you commit to listening to this recording every day for the next 21 days,

You love listening to this recording and if you ever feel your mind racing towards the future,

You simply bring it back to the present moment,

Take a moment for yourself,

You listen to this recording,

You love listening to this recording because it reminds you of just how far you have come and every time you play this recording in bed at night,

You are able to drift into a deep,

Deep sleep and dream the most healing,

Releasing,

Liberating dreams and if you're playing this recording during the day,

You're able to return to your full awareness now on the count of 1,

Slowly,

Calmly,

Easily returning to your full awareness,

Feeling wonderful.

On the count of 2,

Taking a deep breath in,

Feeling at peace.

On the count of 3,

Feeling fully aware.

On the count of 4 and 5,

Opening your eyes,

Feeling relaxed,

Feeling calm,

Feeling refreshed.

Reviews

Hi Rachel
Thanks for a truly wonderful and meaningful meditation .
Namaste
🙏🏿