Relaxation & Clarity Meditation

A relaxation meditation specifically designed to help with stress, anxiety, depression and sleep. Listening to this every night as part of your bedtime routine will have significant impact on the way you think and feel.

Transcript

Thank you for listening to the PLP relaxation session.

Before we start,

Just find somewhere that is going to be peaceful for you to lie down,

Relax and get comfortable.

You may hear the noise of traffic and the outside world and that's fine,

As all you're going to pay attention to is the sound of my voice.

Now you're lying down comfortably,

I want you to take a deep breath in through the nose and out through the mouth.

Loud enough so that if someone was next to you,

They'd be able to hear you.

That's great.

Now again,

In through the nose and out through the mouth.

Keep that going for a little while.

Now,

On the next exhale,

If you haven't already,

I want you to slowly shut your eyes and relax more into that comfortable position.

Now I want you to think about the top of your head.

Many people don't realize that tension often starts in the little muscles of the scalp.

So I want you to think about those little muscles and the skin of your scalp and just allow them to let go and relax.

Now all the muscles of your face,

Just let them go slack.

Your forehead and your eyes and eyelids,

The cheeks,

Mouth and jaw muscles.

It's a wonderful feeling when you let your face totally relax because you can actually feel the skin settling,

Smoothing out.

It might mean that your mouth opens slightly,

But whatever's best for you,

Just let it happen.

Unclenching your teeth and relaxing your tongue because the more you physically relax,

The more you can mentally relax.

Thinking about your neck and shoulder muscles now and into the tops of your arms,

Letting all tensions drain away.

As you think on down through your elbows,

Into your forearms,

Down through your wrists and into your hands.

Right the way down into the very tips of your fingers and tips of your thumbs.

Just letting all those muscles let go and relax.

And now think about your breathing,

Noticing that your breathing is even more steadily,

Even more slowly as you relax more and more.

So you can let any tension in the chest area simply drain away as you think on down to your stomach muscles.

Letting those muscles relax.

Think down into your back now,

The long muscles either side of the spine.

Just let those muscles relax and your waist and your main thigh muscles as you think on down through your knees,

Down through the shins and calves.

Just allowing all those areas to relax and let go.

As you think on down through your ankles,

Through your feet and into the very tips of your toes.

All the muscles of your body,

Beautifully relaxed and easy,

Very lazy.

And now you're so beautifully relaxed,

Nobody wanting anything,

Nobody expecting anything and absolutely nothing whatsoever for you to do except to relax.

I want you just to let your mind and your imagination drift,

Feeling lazy,

Easy,

Uncomfortable.

And I want you to imagine that you're standing on the terrace of a lovely old house,

A house like a stately home or country mansion.

You can feel the sun on your head and shoulders,

Not too hot,

Just comfortable.

And there's a gentle breeze playing against your skin.

And as you look around you,

You notice an elegant marble flight of steps,

Ten broad steps leading down into a beautiful sunken garden.

A garden where you sense peace,

Well-being and comfort.

Make it really vivid in your mind.

In a moment I'm going to count down from ten to zero.

And as I count all the way down from ten down to zero,

I want you to imagine that each number is a step down on this beautiful staircase.

A step down towards this beautiful garden.

And each step you take is another step down into deeper and even deeper levels of relaxation.

So that by the time you get to zero,

You'll be as deeply relaxed as you could ever have imagined.

While still being able to hear and respond to the sound of my voice.

Ten.

Take the first step down now.

Relaxing and letting go.

Nine.

Feeling more and more relaxed.

No need to hurry.

Plenty of time.

Eight.

Moving down easily now.

Seven.

Deeper and deeper.

Six.

Deeper still,

Your breathing becoming slower and steadier.

Five.

Really relaxing now.

Just let go.

Four.

Becoming calmer and calmer.

Three.

Calmer still now.

Two.

More and more relaxed.

One.

All the way down now to zero.

And now you find yourself in this wonderful garden.

You can feel the softness of the newly cut grass beneath your feet.

As the scent of masses upon masses of brightly colored flowers seem to envelope you.

And there's the gentle sound of birds singing,

Echoing faintly in the stillness of the air.

It's almost a magical place,

Stretching into the distance as far as the eye can see in all directions.

With beautiful shrubs,

Tall elegant trees and an ornamental fountain which seems to feed into a gently trickling stream.

This fascinates you and you wander to the edge of the stream and gently lower yourself onto the grassy bank.

And you just sit there for a while,

Gazing into the cool clear water.

Marvelling at the sense of tranquility that sweeps over you.

And listening to the faint sound of the fountain splashing into the pool that feeds this gentle stream.

After a little while,

You lay back on the grass and gaze up at the clearest of blue skies.

And as you relax,

More and more,

Your eyes begin to close.

And you just drift off into a deep and relaxing sleep.

And as you sleep,

You have a dream.

You dream that your whole body is becoming lighter,

Lighter and lighter.

So light that you feel you must surely begin to float on air at any moment.

And then you feel yourself just floating and drifting,

Gently borne aloft and supported by the softest of warm breezes.

And you can somehow see through your closed eyelids that you're floating in a sea of color.

A warm sea of color that relaxes and comforts you as you just drift,

Suspended in warmth and in color.

And yet,

At the same time,

It seems somehow unreal and yet,

At the same time,

Has a comfortingly familiar feel to it.

You're aware of misty reds and orange,

Soft muted yellow tones,

Gentle greens and blues that seem somehow like clouds.

And the deepest,

Softest indigos and violets that you could ever have imagined.

And it begins to dawn on you that you're floating in a rainbow,

A magical rainbow.

Because in this rainbow,

Time and space doesn't exist in the same way that we usually know it.

You might have floated there for just a moment,

Or for a hundred years,

Maybe for a lifetime.

Or just perhaps for the blinking of an eye.

You could have floated forwards in time,

To a time that could be far beyond our future.

Or maybe back in time,

Back before your own lifetime.

It gradually begins to seem to you that you might even be able to float here for just as long as you wish,

With this wonderful,

Relaxed feeling.

Just floating and drifting through this magical sea of gentle flowing colors,

Where time seems to be suddenly of so little importance.

You are still pondering on these thoughts,

When you feel yourself beginning to float gently downwards,

Lower and lower,

Softly sinking down,

Down through this beautiful rainbow,

Becoming even more relaxed,

Even more lazy.

Until eventually,

You realize that you've stopped floating downwards,

And you find yourself on the shore of a tranquil lake.

A large,

Tranquil lake,

Surrounded by softly rolling hills,

That are shrouded in a gentle silver mist.

There are trees,

And sweetly scented flowering shrubs,

And grasses growing at the water's edge.

And everything is bathed in a beautiful golden light,

A golden light that seems to bathe everything in its warmth.

You find yourself marveling at the sense of deep calmness and comfort that seems to fill your entire being.

As you stroll lazily along the sandy shore of this wonderful lake,

Noticing with a sort of lazy curiosity,

That it seems to be constantly changing color.

Subtle changes blending so smoothly,

That it's difficult for you to know exactly when lipid blue has become a deep,

Soft violet,

Or when that deep violet became a relaxing,

Translucent green.

The changes of color fascinate you,

And you settle yourself down onto a small,

Smooth rock,

And just gaze out across the crystal clear waters.

Every so often,

Something,

A fish maybe,

Just something,

Just breaks the surface,

Creating ripples that seem to flow gently and endlessly in all directions.

Ripples that eventually lap against the edges of the rock that you're sitting on.

You smile and lean forward to dabble your hand amongst them,

And as you do so,

You create yet more ripples.

Ripples that shimmer in a kaleidoscope of different colors across the lake,

Interacting with others and making new,

Ever-changing patterns.

You realize that this tranquil place is the pool of all knowledge,

That while you are here,

You are part of everything,

And everything a part of you.

And you find it easy,

So very easy,

To open your mind,

To let go of any barriers to memory or learning.

And now your mind is prepared and receptive to everything I'm going to say to you,

And everything I say,

If it is for your benefit,

Will be accepted and acted upon by the subconscious.

It will have a steadily increasing effect upon the way you think,

The way you feel,

And the way you behave.

And the influence of these suggestions,

As they are for your benefit,

Will continue to increase over the coming days,

And weeks,

And months.

Your subconscious mind has confirmed that it is helping you to relax,

Helping you to cope so much better with life,

And giving you a confidence within yourself to deal with any situation that life has to offer.

Your subconscious mind has also given you a new understanding of yourself.

This understanding gives you the power to make vital changes for your benefit.

So now,

With every day that passes,

Your confidence is increasing.

The confidence of knowing that you are capable of doing whatever you set your mind to,

With a positive attitude and quiet strength.

Now,

More and more,

You become aware of a transformation taking place in your personality,

And you are adopting a more positive outlook on life.

You believe in yourself more every day,

And you are learning to act boldly,

Realizing that you are fully capable in making proper decisions,

And having the confidence to carry them through.

So each day,

You become more secure within yourself.

With your new relaxed attitude,

Both towards yourself and towards others,

You realize that you are gaining control,

Control of your thoughts,

Your feelings,

And your emotions.

And this gives you a tremendous feeling of satisfaction,

Knowing that whatever happens,

You can deal with the situation in a calm and relaxed way.

You know that the key to good health is a calm and relaxed attitude towards life.

Now you begin to accept life as it is,

And you accept people as they are.

So,

As you continue to relax more and more,

With every day that passes,

You feel better within yourself and about yourself.

This gives you the opportunity to become more aware of the wide range of resources which are yours,

Resources which are within you,

Which are there for you to use.

As you become more aware of these resources,

Then you become more and more confident.

And with these new resources,

You know that you are directing your life now,

And you know that life can bring the good things to you.

In this way,

You are happier with each day that passes.

Anticipate happiness,

And happiness is yours.

And of course you feel better each day,

Because you are happy.

I want to remind you that life can be fun.

Every phase of your life can be a joy.

And of course,

It all now depends on you,

Because you and only you can allow thoughts to live in your mind.

And how you think determines how you feel.

And how you feel influences the world around you.

And you can learn to choose your thoughts with awareness of their power.

You can seed beneficial thoughts in your mind,

And day by day you'll find more and more how important it is to choose every thought with care.

Because the thoughts you seed in your mind,

The concepts and beliefs you accept with feeling,

Inevitably become your own living reality.

How you choose to think today influences all of your tomorrows,

And your life is too valuable,

Too miraculous to be left to chance.

For this planet is a game-player's planet,

And the big game in life is kind of a treasure hunt,

With you as the real hidden treasure.

And the real you is a treasure worth finding.

For you,

There's no greater treasure on earth,

And it's an easy game.

Because life is meant to be easy.

In fact,

You can find your way to the treasure house within you,

While you relax.

You may of course wonder how the subconscious control mind can so easily arrange for you to achieve whatever objectives you have in mind.

Once you detach your thoughts from problems,

And make a firm decision about the direction in which you want to go,

This is understandable.

Because each and every one of us has a vast sphere of reality,

A force-field of creative mind power,

That we have been conditioned by fear and ignorance to fail to explore.

A treasure house of health intelligence and life understanding.

The way this life-sustaining mind works is governed by strict universal laws.

For whenever you allow your conscious mind to become focused on your problems,

You drag your problems into the future with you,

And they automatically attract still more of the same.

Your own negative thought patterns provide the psychic energy that feeds your problems and keeps them alive.

So just relax and switch the polarity around,

And focus your thought energy on how you want things to be,

Rather than how you don't want them to be.

And withdraw all your thought energy from the problems,

So that you attract the solutions.

You attract good fortune like a magnet.

The controlled mind now knows what you want,

And what you want or something even more useful presents itself.

As though what you've always been seeking has somehow always been seeking you.

Seeking to find creative expression in your everyday living reality.

And the incredible fact is,

That it has.

And this,

This is a fresh pattern your subconscious control mind will now carry forward from your childhood to your adult life.

Free from the problems of self-limiting influences that only arose through misunderstanding and false beliefs.

You're entering a new world of experience,

A new quality of life.

A more elevated mental and emotional vantage point,

From which the best options and opportunities in life are always available,

And will always be seen.

Now while you're pondering on those thoughts,

I want to tell you a story.

Once there was a village in a very isolated part of the world,

So isolated that they very rarely saw visitors from the outside world.

And the people of the village had a secret.

They had a magical painting.

It had been given to them by a stranger back in the past,

In a time before anyone could remember.

The stranger had said,

As long as this picture stays in the village,

Everything will go right for the people of the village.

And the people felt safe having this picture.

One day another stranger came to the village,

And the people,

Being very nice,

Made the stranger welcome.

And they let him stay in the room where the painting was kept.

And when they got up in the morning,

The stranger had left,

And the painting had been taken away.

The villagers were desolated.

They felt their happiness had gone.

Life could never again be the way they had pictured it.

They looked out of the window,

And the blue sky had turned dark.

Trees had stopped blooming.

The birds no longer sang.

And they felt very sad.

Then one of the young women of the village walked over to where the painting had been on the wall.

And she started to paint her own picture.

She started to paint a beautiful painting of trees and birds.

And then some others joined her.

And soon all the people were cooperating making this painting.

They all got so absorbed in this painting,

And it wasn't until the young woman looked out of the window and said,

Look,

Everything is changing.

And they realized that the sky had become blue again.

And the birds were singing again.

And the trees were back in blue.

Now each and everything you do,

You do better than you have ever done before.

You approach each new task with complete ease of mind,

Knowing that you are relaxed and in a perfect frame of mind.

Calm,

Relaxed,

And confident.

Every day your confidence grows,

And that means tomorrow your confidence grows,

And the day after it grows stronger than before.

As you practice being more and more confident,

So your confidence grows and becomes stronger,

And more and more your feelings of self-worth become strong and powerful.

Each day,

With each new situation,

Whenever you need to,

You take control.

Calm your mind.

Disregard troubles,

And you are calm,

Relaxed,

Poised,

Competent,

And confident.

You are your own person.

As you leave here today,

You go forth into the world looking forward with a new and determined optimism.

For you are armed now with a new knowledge and understanding of the person you are.

Unique and special.

You are a real self,

Confident in your own abilities to be true to those values that really are important,

And to recognize what is false and inappropriate.

Now you love and respect yourself for the person that you are,

And you will be happy with all that you do have.

Yesterday is gone,

And with it is gone all the influences that could make it different.

Tomorrow is but a myth that we can color with imagination.

But today,

This very moment,

All is real,

And for this moment we live,

And then that too is gone,

Either seized upon and enjoyed,

Or wasted.

You can choose to which reality is yours,

And you will.

Will you not?

Starting now,

More and more,

You will realize that happiness and unhappiness are due to your own thoughts,

The way you think about situations.

You will be able to shift your thoughts the way you think about situations.

You will be able to shift your thoughts to the positive aspects,

And look at the positive aspects of living.

Enjoy every day.

You will become more and more aware that it's life situations are not the way you always want them.

You will work to change them,

Without frustration,

Without anger,

Without being bothered.

You will work to change things that are not the way you want them,

But you will do it with a calm,

Peaceful mind,

Being at ease and at peace with the universe.

You will become more and more aware that everyone has problems in living,

But you will also be aware that as you become more mature,

You can face problems with a calm mind,

With strength and determination to work to improve them.

When you cannot change things,

You will accept them calmly.

You will be aware that anger and frustration do not help.

You will realize that life is too precious and too wonderful to waste in it being bothered over little things,

Little annoyances.

Starting today,

You will work to change anything that is changeable,

That you can change with peace of mind,

Without being bothered,

Without frustration,

Without anger.

You will be less and less worried about the future,

Problems of the future,

Dangers of the future,

Which will never occur anyway.

Most of the things you worry about won't happen anyway.

You will let worries go,

You will enjoy the day.

You will let yourself go,

You will enjoy yourself as worries drop out of your life.

When you are ready,

I want you to just slowly bring yourself back into your body,

Feeling totally relaxed.

Slowly open your eyes and take three deep breaths.

Thank you for watching!

Reviews

🙏

Absolutely loved your meditation! I wasn't really sure what I was expecting but I was very pleasantly surprised.... Thank you so much I look forward to you doing more of your meditation practice in the future.

Really powerful- thank you 🙏🏼

Very helpful! Thank you

Wonderful! Have been listening to this every night for a while and I’ve definitely noticed an impact on how I feel during the day.

Great guidance, wonderful voice; I'll be back! ☺

Fabulous. I'll listen to this one again and again.

Remarkable! For a few weeks I've been waking in the middle of the night and unable to get back to sleep for 2-3 hours. After listening to this meditation last night before going to sleep, I slept through the entire night! 🙏😴❤️

Wonderful , thank you

Simply beautiful messages. Would have been even better if it were slower with more pauses for reflection/absorption 💜

Love not worrying

Very helpful thank you

Very nice meditation 🚺☣